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Jetlag hits differently depending on your travel direction. Here are 6 tips to get over it

<p>After a few difficult years of lockdowns and travel restrictions, people are finally winging their way across the globe again; families are being reunited and sights are being seen.</p> <p>Yet the joys of international travel often come with a side of jetlag, which can make it hard to initially enjoy a holiday, and to settle in once you return home.</p> <p>Why do people experience jetlag? And is there anything you can do to lessen its effects?</p> <h2>What causes jetlag?</h2> <p>The term “jetlag” describes the physical and cognitive symptoms people experience when travelling quickly across several timezones.</p> <p>Before you leave for a trip, you’re synchronised to your local time. Once you enter a new timezone, your body’s rhythms are no longer lined up with the clock on the wall.</p> <p>That’s when jetlag symptoms hit. You’re sleepy when you want to be awake, and wide awake when you want to be asleep. You’re hungry in the middle of the night, and might feel bloated or nauseous if you eat during the day.</p> <p>Until your body clock and all the rhythms it controls line up with the new local time, you are physiologically and mentally discombobulated. Not a happy holiday vibe!</p> <h2>Jetlag isn’t the same for everyone</h2> <p>Interestingly, the experience of jetlag varies between people. That’s because we all tick along to our own internal rhythm.</p> <p>Most of us have a natural daily cycle of about 24.2 hours. So if we lived in a cave and didn’t see any light, our sleep/wake cycle and other daily rhythms would tick along at about 24.2 hours. Researchers think <a href="https://royalsocietypublishing.org/doi/10.1098/rsfs.2019.0098">this is an evolutionary adaptation</a> that allows us to adjust to different day lengths across the year.</p> <p>But some people have slightly longer cycles than others, and this may play a role in how a person experiences jetlag.</p> <p><a href="https://journals.plos.org/ploscompbiol/article?id=10.1371/journal.pcbi.1000418">Research suggests</a> if you have a longer cycle you might adjust quicker to westward travel, such as when travelling from Australia to South Africa, but we don’t know if a shorter cycle helps going the other way.</p> <p>We also get a little less resilient as we age, so the older among us might have worse jetlag symptoms.</p> <h2>Does direction of travel matter?</h2> <p>More generally, many people find westward travel, where you “gain” time, a bit easier.</p> <p>Say Jasmine and Sarah depart Adelaide at the same time. Jasmine lands in Perth in the afternoon, where it’s about 2.5 hours earlier in the day. She sees some sights and easily falls asleep at about 8.30pm local time. She then wakes up very early and starts her day.</p> <p>Because Jasmine’s body clock naturally delays – shifting a little later relative to the local time each day – after a few days she is fully synchronised.</p> <p>Sarah, meanwhile, lands in Auckland which is about 2.5 hours later in the day. She takes advantage of the balmy evening and some of the night, and is wide awake until 2am. She then struggles out of bed when the alarm goes off at 7am, because it’s still 4.30am on her body clock.</p> <p>Sarah will likely feel the effects of jetlag more severely than Jasmine, and for longer.</p> <h2>Is jetlag just ‘psychological’?</h2> <p>Some people might wonder if jetlag is just in your head. Well, in a way it is, because it’s a mismatch between your body’s internal time (which is determined in your brain) and your local time.</p> <p>But that doesn’t mean you can talk yourself out of jetlag. It’s better thought of as a physiological condition, rather than a psychological one.</p> <p>Luckily, there are a few simple ways to alleviate jetlag symptoms and help your body clock adjust. This is particularly important <a href="https://link.springer.com/article/10.1007/s40279-021-01502-0">for elite athletes</a> who travel to compete.</p> <ol> <li> <p>First, decide whether it’s worth trying to adapt to the new time or not. If it’s only a short trip, it might make more sense to stay on your home time. If it’s longer than three days, start consciously moving your own rhythms – such as when you sleep, eat, exercise and get sunlight – towards the new timezone.</p> </li> <li> <p>If you’re trying to shift your body clock, it’s a good idea to start on the plane. Set your watch to your destination’s timezone and line up your activities accordingly.</p> </li> <li> <p>Keep caffeine and alcohol intake low on the journey. This will be better for sleep and hydration, and will help with adjusting your body clock to the new timezone.</p> </li> <li> <p>When adjusting to a new timezone, try to sleep during the local night time and just rest when you need to at other times. Short naps can give you a boost to get through the day and evening activities. Aim for about 30 minutes and avoid naps later in the day as you near your actual planned bedtime.</p> </li> <li> <p>Gastrointestinal discomfort is a symptom of jet lag. If you’re prone to or experience tummy trouble while travelling, stick to small meals and eat when you’re hungry. Your body will tell you when it’s ready for food. Tip 3 about caffeine and alcohol applies here too.</p> </li> <li> <p>Get outside. Sunlight is key to adjusting to a new timezone. Depending on your timezone change, appropriately-timed <a href="https://www.frontiersin.org/articles/10.3389/fphys.2019.00927/full">outside activities</a> will help.</p> </li> </ol> <p>If that’s not enough, the Sleep Health Foundation has more tips <a href="https://www.sleephealthfoundation.org.au/tips-to-help-combat-jet-lag.html">here</a>.</p> <p dir="ltr"><em>Images: Getty Images</em></p> <p dir="ltr"><span id="docs-internal-guid-3c41a8d5-7fff-52c6-155b-a64b459ff13e"><em>This article originally appeared on <a href="https://theconversation.com/jetlag-hits-differently-depending-on-your-travel-direction-here-are-6-tips-to-get-over-it-196730">The Conversation</a>.</em> </span></p>

International Travel

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How to beat jet lag and get the most out of your holiday

<p dir="ltr">There’s nothing more frustrating than not being able to explore somewhere new because you’re just too tired. </p> <p dir="ltr">However, a few travel experts have revealed their best tips for avoiding jet lag so you can acclimatise to your new destination as quickly as possible.</p> <p dir="ltr">The main advice from the experts is to adjust to the local time when you board the plane. They suggest eating and sleeping as if it’s the time at your destination from the moment you get onboard the plane. </p> <p dir="ltr">Another tip is having your meals at the times you will be eating once you arrive, as this will help your body adjust, making it easier for you to get in sync.</p> <p dir="ltr">They even suggest eating before you get on your plane if you can, if it fits better with your new schedule.</p> <p dir="ltr">Sleep is an important part of acclimatising too. If you’re arriving at your destination in the morning, maximising the amount of sleep on the plane is the priority to make sure you are fresh when you arrive.</p> <p dir="ltr">However, if you are landing in the evening, it’s best to sleep when you arrive at the same time as the locals.</p> <p><span id="docs-internal-guid-7a79dafb-7fff-9290-98a1-019d582cbf29"></span></p> <p dir="ltr">Sometimes that might mean pushing through to evening if you’re tired, but the benefits for the rest of the trip will make it worthwhile. Try to push yourself to power through in order to get the most  out of your holiday.</p> <p dir="ltr"><em>Image: Getty</em></p>

Travel Tips

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Why jetlag is worse flying east

<p>Frequent travellers often insist that flying east causes worse jetlag than flying west. And, despite those who may dismiss the notion, a new study suggests that they are right.</p> <p>A group of scientists from the University of Maryland produced mathematical models to show why this might be.</p> <p>Jetlag is believed to be caused by the disruption of our body clocks – the circadian rhythm.</p> <p>According to the study, this cycle, on average, runs over a little more than a day – about 24.5 hours. As flying west, in the same direction as the rotation of the Earth, lengthens the day slightly, it is more in tune with our body’s cycle than flying east, which shortens the day.</p> <p>That may also explain why some people are affected more or less severely by jetlag than others, <a rel="noopener" href="http://scitation.aip.org/content/aip/journal/chaos/26/9/10.1063/1.4954275" target="_blank">the study, published in the journal </a><a rel="noopener" href="http://scitation.aip.org/content/aip/journal/chaos/26/9/10.1063/1.4954275" target="_blank">Chaos</a>, says, as individual circadian rhythms can be longer or shorter than the typical 24.5 hours.</p> <p>The circadian rhythm itself is regulated by a clump of brain cells known as the suprachiasmatic nucleus, controlled by exposure to light.</p> <p>When travelling by air, changes to the available light are thrown out of kilter, resulting in jetlag. So the researchers developed a mathematical model to simulate what happens to these brain cells when this happens.</p> <p>This showed the microscopic dynamics of individual pacemaker cells in the suprachiasmatic nucleus and found that not all cells adjust to a new time zone at the same rate, but as a group arrive at the same result about the same time.</p> <p>“Our model explores what would happen to an individual if he/she were suddenly taken from one time zone and dropped in another,” lead author Michelle Girvan was quoted by Gizmodoas saying.</p> <p>“The important 30-minute difference that comes into play is that the natural frequency of [the brain cells] is about 30 minutes longer than 24 hours.”</p> <p>The study calculated that, with the average circadian cycle of 24.5 hours, it would take a person just under four days to recover from a trip in which they passed westward through three time zones. But it would take just over four days after travelling east.</p> <p><em><img id="cosmos-post-tracker" src="https://syndication.cosmosmagazine.com/?id=11427&amp;title=Why+jetlag+is+worse+flying+east" alt="" width="1" height="1" />Image credit: Shutterstock</em></p> <p><em>This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/science/biology/why-jetlag-is-worse-flying-east/" target="_blank">cosmosmagazine.com</a>.</em></p>

Travel Tips

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Qantas lands historic non-stop flight from London to Sydney

<p><span style="font-weight: 400;">Qantas has done the unthinkable and touched down in Sydney after departing from London on a shocking 20-hour flight.</span></p> <p><span style="font-weight: 400;">The journey was 17,800 kilometres long and this means that Qantas have successfully landed its second ultra-long-haul research flight as a part of Project Sunrise.</span></p> <p><span style="font-weight: 400;">It’s the second time the route has been flown by a commercial airline, as the first time was back in 1989.</span></p> <p><span style="font-weight: 400;">Project Sunrise is studying ways to combat jetlag for those on board and the flight carried just 52 passengers and crew.</span></p> <p><span style="font-weight: 400;">It’s not the first test flight that Qantas has done, as they did another non-stop flight trial that connected New York and Sydney last month.</span></p> <p><span style="font-weight: 400;">Despite the London-Sydney flight being 1500 kilometres further than New York-Sydney, it takes a shorter journey due to tailwinds.</span></p> <p><span style="font-weight: 400;">Qantas CEO Alan Joyce said that Qantas wants to make the non-stop journeys a reality within the next few years.</span></p> <p><span style="font-weight: 400;">“We know that travellers want room to move on these direct flights, and the exercises we encouraged on the first research flight seemed to work really well,” he said to </span><em><a href="https://www.news.com.au/travel/travel-advice/flights/qantas-to-add-move-and-stretch-zones-to-ultralong-haul-flights/news-story/b8359f1b6cb804809567ed253fd0578a"><span style="font-weight: 400;">news.com.au</span></a></em><span style="font-weight: 400;">.</span></p> <p><span style="font-weight: 400;">“So, we’re definitely looking to incorporate on-board stretching zones and even some simple modifications like overhead handles to encourage low impact exercises.”</span></p> <p><span style="font-weight: 400;">Joyce also mentioned that the non-stop Perth to London flight has boosted confidence in the longer proposed journeys.</span></p> <p><span style="font-weight: 400;">“It had the highest customer satisfaction rating after a year of any route on our network, and it’s been the most successful launch of a new route,” he said.</span></p>

Domestic Travel

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How coffee lovers can beat jet lag

<p>Like cancelled flights, missed bookings, or finding out your baggage has been forwarded to Austria instead of Australia, jet lag is just the thing to get your trip off to a bad start.</p> <p>We’ve touched on ways <a href="http://www.oversixty.com.au/travel/travel-tips/2017/08/dr-oz-ultimate-guide-to-avoiding-jet-lag/" target="_blank"><strong><span style="text-decoration: underline;">to prepare for </span></strong></a>and <a href="http://www.oversixty.com.au/travel/travel-tips/2016/11/company-helping-people-beat-jet-lag/" target="_blank"><strong><span style="text-decoration: underline;">cope with</span></strong></a> this annoying travel condition before, but it turns out we were barely scratching the surface to jet lag avoidance tactics.</p> <p>US travel expert Samantha Brown, who appears on the Travel Channel, has offered her advice regarding the expert tactics caffeine lovers can use to beat jet lag.</p> <p>But it requires a little bit of self-control.</p> <p>“No coffee (or any caffeine) two days before your flight,” says Ms Brown.</p> <p>“When you arrive at your destination, push yourself until your body feels like cement. Then and only then, have an espresso. The caffeine will hit your system strong and will carry you through to the end of the day,” she adds.</p> <p style="text-align: center;"><iframe width="560" height="315" src="https://www.youtube.com/embed/EaR4dpd5FIY" frameborder="0" allowfullscreen=""></iframe></p> <p>Do you have any tips for getting the better of jet lag?</p>

Travel Tips

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10 expert tips for falling asleep on a plane

<p>One of the necessities of experiencing certain parts of the world is sitting through a gruelling long haul flight. And if you can’t get enough sleep on the plane you can potentially lose days of your long-awaited holiday due to sheer exhaustion.</p> <p>The good news is it doesn’t have to be this way! Dr Delwyn Bartlett, associate professor of sleep medicine from Sydney University and the Woolcock Institute of Medical Research, has outlined 10 expert tips for sleeping on a plane in an interview with <a href="http://www.huffingtonpost.com.au/" target="_blank"><span style="text-decoration: underline;"><strong>The Huffington Post</strong></span></a>. Follow these tips and you’ll never be short of shuteye on a holiday.  </p> <p>1. If flying east, wake up earlier in the week leading up to your flight to get your body accustomed.</p> <p>2. Try to go for a walk perform an easy exercise in the six hours before you get to the plane.</p> <p>3. Avoid caffeine when you’re on the flight, particularly if you’re flying of an afternoon.</p> <p>4. Get up and walk around at regular intervals at the start of the journey.</p> <p>5. Drink plenty of water to maintain hydration.</p> <p>6. Don’t attempt to fall asleep, until 8pm or 9pm at the timezone you’ve left.</p> <p>7. Avoid cheese right before you sleep, as it can wake you up later.</p> <p>8. If you have to eat anything, consider a small amount of carbohydrates.</p> <p>9. Avoid alcohol, particularly if you’re sensitive to it, as it can fragment your sleep.</p> <p>10. Consider taking three milligrams of Melatonin between 4pm and 7pm at the time zone you’re leaving. This only works if you’re flying east, however.</p> <p>Do you generally have a bit of trouble falling asleep on flights? What methods do you use to get a bit of shut eye while you’re in the air?</p> <p>Share your thoughts in the comments. </p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><a href="/travel/travel-tips/2016/06/23-items-you-must-have-in-your-carry-on-luggage/"><strong>23 items you must have in your carry-on luggage</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><a href="/travel/international-travel/2016/06/jet-lag-cure-might-be-just-around-the-corner/"><strong>Jet lag cure might be just around the corner</strong></a></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/travel/travel-tips/2016/05/taking-care-of-yourself-as-a-senior-traveller/">Taking care of yourself as a senior traveller</a></strong></em></span></p>

International Travel

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This new plane could be the end of jetlag

<p>Singapore Airlines has taken delivery of its first new Airbus A350-900 XWB, an aircraft that could potentially change the shape of international travel.</p> <p>The “XWB” in its name stands for “Extra Wide Body” and the new aircraft is six inches wider than standard Boeing 787s, with a more vertical wall design to improve shoulder space.</p> <p>But perhaps the most exciting development of these new aircraft is the ability to stave off jetlag.</p> <p>The Airbus A350 is capable of pressurising a cabin to a more comfortable level than standard, which eases jet lag and allows you to feel more comfortable.</p> <p><img width="470" height="313" src="https://oversixtydev.blob.core.windows.net/media/17813/economy-seats-.jpg" alt="Economy Seats -" style="display: block; margin-left: auto; margin-right: auto;"/></p> <p>It is also designed with a LED lighting system that can create 16.7 million shades of colour to simulate the natural phases of the day which will help reduce jet lag.</p> <p>Add to this the humidification system to decrease skin flakiness, throat scratchiness and dry eyes and you’ve got one comfortable flight.</p> <p>19 hours stuck on a plane may never be a lot of fun, but the roll out of the Airbus A350 means we’ll be able to make the trip more comfortably than ever before. </p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/travel/international/2016/02/a-look-inside-first-class-cabins/">Inside 8 first class cabins that will amaze you</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/travel/international/2016/02/most-photographed-locations-in-london/">London’s 8 most photographed locations</a></em></strong></span></p> <p><span style="text-decoration: underline;"><strong><em><a href="http://www.oversixty.co.nz/travel/international/2016/02/holiday-ideas-for-animal-lovers/">8 holiday ideas every animal lover needs to experience</a></em></strong></span></p>

International Travel

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8 mistakes we make when trying to beat jetlag

<p><span>Put simply, the human body isn’t designed for abrupt travel through multiple time zones. From an annoying distraction to a potentially holiday-destroying inconvenience, jet lag is never much fun. And a big part of the problem is there are still misconceptions regarding the best way to beat it. Here are eight mistakes we’ve been making, when trying to avoid the dreaded jet lag.</span></p> <p><strong>1. Making an effort to always try and sleep on a plane</strong></p> <p>Jet lag generally doesn’t kick in unless you’re travelling across time zones, so when making an effort to sleep on the plane put yourself in the time zone of your destination, ideally days before you leave.</p> <p><strong>2. It doesn’t matter which seat you end up in</strong></p> <p><span>While we can’t all afford first and business class seats, wider chairs with a deeper recline provide you with comfort for the solid sleep that could see you dodge jetlag. By choosing an exit row seat you will have that extra couple of inches to relax.</span></p> <p><strong>3. Watching the movie to help you fall asleep</strong></p> <p><span>Even if it’s not a particularly entertaining film, watching any movie will agitate and stimulate your circadian rhythm, leading to less rest. It’s suggested that you turn off your movie and any electronic devices at least one hour before your desired nap time for the best results.</span></p> <p><strong>4. Getting a drink to help you fall asleep</strong></p> <p><span>While a little bit of booze might help you fall asleep initially, the quality of your sleep will suffer. It will be more fragmented, and leave you with a groggy feeling when you wake up. Instead, you’re far better off going with a glass of water, but not too much as mid-air bathroom visits every 15 minute are also not very conducive to sleep.</span></p> <p><strong>5. Popping a sleeping pill</strong></p> <p>While sleeping pills are not necessarily a bad thing, they should be really only used on flights that are at least seven to eight hours long. Any less and they’re going to leave you sedated and very drowsy when you reach your destination, which is probably not a fantastic look to have when you’re going through customs.</p> <p><strong>6. A morning coffee on the way to the airport</strong></p> <p>Even if you really need a coffee to function at the start of your day, it’s not going to help you sleep on a plane. Avoid caffeine on your flying day as it stays in your system several hours after consumption.</p> <p><strong>7. Not taking the necessary tools</strong></p> <p>By having an eye mask, neck pillow, ear plugs, comfortable clothing and a blanket handy you significantly increasing your chances of getting some solid shuteye.</p> <p><strong>8. Not taking enough time to adjust to your surroundings</strong></p> <p><span>While you may feel refreshed and ready to see the sights as you jump off the plane, this feeling might not necessarily last. It’s recommended that you set aside at least one-half to three-quarters of a day to getting your body used to your new surroundings, before you try anything too strenuous.</span></p> <p><strong>Related links:</strong></p> <p><span style="text-decoration: underline;"><em><strong><a href="/travel/travel-tips/2015/12/five-star-floating-hotel/">The five-star hotel that floats in the ocean</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="/travel/travel-tips/2015/12/10-spectacular-drone-photos-taken-in-2015/">10 spectacular drone photos taken in 2015</a></strong></em></span></p> <p><span style="text-decoration: underline;"><em><strong><a href="http://www.oversixty.co.nz/travel/travel-tips/2016/01/common-travel-insurance-exclusions/">8 common travel insurance exclusions</a></strong></em></span></p>

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