How to beat jet lag ??

Get the most out of your trip!

I'm noticing that despite virtual events and meetings, many of my clients are traveling (more) again for work, and many will soon go on their summer holidays ??.?

I'm happy to see people increasingly take the environment ?? into account, and thus opting for virtual meetings?or staying closer?to home for a holiday. But the reality is that many people still?get on a plane and perhaps even cross many time zones ??

This inevitably leads to the question:?

?? How can I best deal with jet lag?

Jet lag is?pretty complex when you look at the science because lots of factors are involved, such as your:

• Chronotype ??: Are you a morning (lark) or evening (owl) type?
• Flight direction ??: Are you traveling West or East?
• Trip duration ??: Is it long or short?
• Specific goal ??: Do you need to be at your best at your destination or once you're back home?

All of this means there is?no?"one size fits all" advice.

In fact, I have a full-hour session in which I explain?how to beat?jet lag in different scenarios. But, let me share some general tips, plus advice for 2 specific scenarios.

General advice to beat jet lag

A few rules I personally try to stick to as much as possible when traveling:?

1. Plan ahead.?????Keep in mind your jet lag and biorhythm when scheduling anything pre, post, or during your trip. I personally don't?schedule any dinner meetings when flying West, because I know I'll be very tired and want to go to bed early: I'll be on my "grandma ???schedule"???. A breakfast meeting on the other hand is great! Vice versa when flying East.
2. Don't switch if you don't need to.????On short trips, stay as much in your original time schedule as possible to minimize jet lag both ways. For this, you'll need to stick to #1 so that you're not stuck in a super late dinner or an early alarm clock that ruins your sleep.
3. Schedule exercise breaks into your schedule.??This is critical in adjusting faster to the local time zone AND staying energized and healthy. So pack those running shoes, swim shorts, theraband and/or cycle pants???
4. Don't leave home completely exhausted.????Your sleep will not be that amazing on a plane or in a hotel and built-up sleep debt will only compound on the jet lag.
5. Book flights at reasonable times.????This will help you accomplish #4 more easily, or perhaps stay at a hotel at the airport the night before your early morning flight if your commute is long.
6. It is what it is.????Studies have shown that our anticipation of jet lag symptoms is a reliable predictor of actually experiencing them (basically it becomes a self-fulfilling prophecy!). So, once you go on your trip - try to accept that there?WILL?be jet lag, but that you'll be?OK. This can significantly?reduce anxiety and stress. Feel grateful for the chance to experience a different place from home!

Specific advice on scenario 1: You need to switch earlier (heading East)

Earlier this year I attended a conference in Florida and needed to adjust to a 6-hour time difference (not too bad!???).

On top of that, I was listening to?presentations for 8+ hours a day (tough!???) in a dark conference room (even tougher!?????).

?? Watch?the video?below to listen?to my strategy for minimizing my jet lag on the way home again (so heading East to Switzerland).

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I briefly discuss 4 tips on using:

? Light???

? Exercise???

? Melatonin???

? Mealtimes????

Specific advice on scenario 2: You need to switch later (heading West)

This tends to be the easier direction for most people, except for the very strong morning types of this world. You basically need to make your day longer and postpone sleep on your travel day (assuming you fly during the day).

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In this scenario, it's important to avoid any naps ?? in the ~ 7 hours before you want to go to sleep at the new destination. Not because you might have trouble falling asleep, but because you need that sleep pressure to STAY asleep once you're asleep.

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Melatonin ?? is mostly used in scenarios flying?East, and switching earlier. But there?IS?a use case for melatonin in this scenario if you need to switch your rhythm much later, yet you wake up after just ~2-3 hours of sleep and can't fall back asleep.

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In this scenario, you could take some melatonin during that "midnight" awakening. It might be just the little push you need to help you shift later. Make sure the melatonin pill is right by your bed, as this is the worst time to get bright light???

As always: Any feedback?as always is super welcome!

Comment below, or send me a direct message here on LI or at [email protected].

Sleep well! At home or elsewhere :)

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