For travellers crossing time zones, jet lag can often be the biggest setback. British Airways conducted a study and found that 67 per cent of people surveyed don’t know how to manage jet-lag. Dr. Chris Idzikowski, aka Dr. Sleep, brings you the top tips for a restful flight!
According to Dr. Chris Idzikowski, one of the UK’s leading authorities on sleep and British Airways’ appointed sleep advisor, light is one of the primary cues that the internal body clock uses to maintain this link with the outside world. Flying across time zones puts the body into new patterns of light and activity more quickly than the body clock can adjust to it. Confusing the body clock like this is what causes jet lag.
Travel fatigue is also something travellers experience on a regular basis, but it is different from jetlag. Travel fatigue is a combination of the stress of travelling and the sleep debt you accrue whilst travelling.
Top tips for a restful flight
Get a good flight’s sleep next time you travel with these quick fixes for satisfying slumber.
• Exercise: Use exercise to reset your body clock or to revitalise after a long flight. Exercise in the morning of your new time zone. Relax your muscles before sleep by doing gentle stretches and walking up and down the aisles.
• Use caffeine strategically: Get the most from your tea or coffee by working out when you will be at your most sleepy and having a cup then, rather than drinking it throughout the day. And always avoid caffeine in the two to three hours prior to bed time.
• Manage alcohol intake: Alcohol is widely used as a sleep remedy but it can disrupt sleep. While scientific research shows that a nightcap doesn’t promote sleep, it is alright to have one in moderation.
• Strategic napping:. Naps improve performance and alertness. Once you arrive in your new time zone, work out when your body would normally be sleeping and schedule a strategic nap for that time. The optimum nap time is 45 minutes. Don’t nap too close to your main sleep period.
• Slump time: Be aware of when you’re going to be sleepiest and don’t book important meetings for that time. For example, when one travels from London to Sydney (GMT +10), they will hit slump time between 5pm and 7pm – the equivalent of 3am to 5am at home.
• Staying on home time: That means eating at the times you would at home, staying out of the light when you’d normally be in darkness at home (use sunglasses or stay indoors), and avoiding important meetings during your maximum sleepy time.
Your sleep checklist
Before the flight
• Establish a bedtime routine
• Start adjusting your sleep schedule with your destination’s time zone in mind
• Minimise stress during the flight by getting organised for your trip early
• Pick out a travelling outfit of loose fitting comfortable clothes
• Check in online so you can start relaxing as soon as you get to the airport
During the flight
• Use sleep triggers from your bedtime routine
• Select a relaxing music channel from HighLife Entertainment
• Use an eye mask, neck pillow and ear plugs
• Change your watch to your destination time
• Relax your muscles with gentle stretches and walking up and down the aisle
When you arrive
• Exercise in the morning to help reset your body clock
• If you’re staying somewhere unfamiliar, make sure the room isn’t too hot or too cold and ask that you’re not disturbed when trying to sleep
• Use sleep triggers from your bedtime routine
• You will feel most tired between 3am and 5am home time. Work out when this will be and avoid important meetings, take a strategic nap or use caffeine during this time
• If you’re on a short trip of less than 48 hours, avoid jetlag altogether by staying on home time as much as possible
• Avoid exercise within two to three hours of bedtime Once you’re home
• Make note of factors that helped you avoid travel fatigue and beat jet lag – and anything that caused you stress.
On Board Exercises
Below are some easy exercises you can do in your seat and in the aisles while others are resting.
Jetlag podcasts
For more information on sleep, listen to the latest from British Airways to help you sleep better – a series of sleep advice podcasts from British Airways’ own sleep expert, Dr Sleep, Chris Idzikowski. There are five podcasts covering sleep basics, managing travel fatigue, synchronising your inner clock, the business side of sleep and overcoming jet lag.
The podcasts can be downloaded here
Jetlag calculator
In conjunction with Dr. Chris Idzikowski, British Airways has developed the ultimate jet lag advisor. Click here and answer a few simple questions to get advice on how to minimise jet lag.
