High flyer: how to manage jet lag
Jet-setting is a wonderful thing – until the body clock gets thrown out of whack. Here, we offer some suggestions on how to limit the scourge of the skies
Let’s start by controlling expectations – it’s pretty tough to fully circumvent jet lag when you’re travelling. Moving from time zone to time zone is a taxing thing, both mentally and physically, as it throws your internal circadian rhythm – the system that monitors when we should be alert and when we should be tired – out of sync, therefore making it difficult to avoid the fatiguing effect jet-setting can unleash. Realistically, it’s more about managing it, and to limit the damage caused by this scourge of the skies, there are certain steps you can take – and we’ve rounded them up below.
Stay hydrated
Plane cabins are notoriously arid, so much so that they leave your skin feeling as dry as an Englishman’s sense of humour. Dehydration is known to have a pretty negative impact on jet lag, so it’s important to keep your H20 levels up. We suggest you avoid relying on the onboard refreshments – they can often come irregularly and in small portions, even in the higher-class areas – and, instead, buy yourself a bottle and keep it topped up for when you fly.
Adjust your schedule accordingly
One key thing to do, for pre-, during and post-flight, is to adapt to the time zone you’ll be entering in a logical manner. We recently spoke to Dr. Jonathan Clark-McKellar – the managing director of Andarta, a premier, soon-to-open London clinic that, through precision medicine, specialises in maximising longevity and optimising performance for its clients – about this topic.
In the days leading up to your flight, Clark-McKellar recommends you shift your sleep gradually to align with your upcoming time zone – 20–30 minutes earlier per night if going west.
On the flight, ‘Set your watch to the destination time zone and follow it with regards to meals and sleep,’ he says. ‘Aim to sleep in the first half of a long flight; melatonin, used wisely, can help with this, and avoid caffeine and alcohol before and during the flight. Set an alarm and wake 12 hours before your intended bedtime in your new time zone. Avoid naps unless absolutely necessary’.
Then, once you’ve arrived: ‘Schedule critical meetings or events at times that align with your previous time zone to the greatest extent possible. For westward travel, aim for earlier meetings; for eastward, opt for later in the day.’
Stay relaxed while onboard
Plane seats aren’t exactly the most cosseting thing, and even first-class cabins often don’t hold up to a great mattress. So, we recommend dialling up the comfort factor with a slew of your own premium gear. This way, with an eye mask and some super-soft cashmere on the skin, you’ll be out like a light and have your energy levels at a good standard when hitting the tarmac.
Block out the noise
In the scenario where you’re not chartering privately, you can’t guarantee who your fellow passengers will be – it could be a tech bro making voicenotes all the way from LAX to Heathrow; it could be a newborn experiencing their first ear pop; or it could be a coterie of Gen-Zers hounding on about The Traitors. Whomever it is, it’s best to block them out with some noise-cancelling headphones; nothing ruins a nice cashmere-hugging slumber more than a bit of unwarranted noise.
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