I am traveling overseas for 5 days and will have a one day layover in Europe. My destination will be a 7 hour time difference. I have always had trouble sleeping on a plane and don't want to get to screwed up with my sleep. Not too worried about staying paleo re: food, but the sleep concerns me, especially on the plane. Any recommendations?
asked byhemanvt (5773)
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on December 24, 2010
at 11:30 PM
I've made the journey across the pond a few times and have yet to have jet-lag.
Either very lucky or I have a decent protocol.
For going east on an overnight flight:
- Stay hydrated. Seriously!
- Preset sleep patterns for the time change: Go to bed earlier the night before or multiple nights before if possible. And rise earlier.
- Fast! Don't eat on the flight, and give your system a rest for well into the day of arrival. Sometimes I'll take a bit of carbs to help trigger sleep on the plane (had some sweet potato with me for my last trip). But I didn't eat anything else. Remember it's probably 2am where you are headed. Would you normally be eating then?
- Find a way to at least get some rest. Maybe not a full sleep but some small naps. If you don't bring one of those neck pillows, rig one with the airline blanket. Tie like a scarf but with a big double knot to rest your chin/head on. Or you can try Gokhale's technique.
- Try melatonin to help reset your internal clock. Might want to test it before leaving in case it affects you differently.
- Exposure to sunlight upon arrival and spend as much time outside as possible. London doesn't always provide this.
- Avoid caffeine completely, or only take in the afternoon. Sometimes I'll have a caffeine nap in the afternoon (2-5ish).
on December 25, 2010
at 01:08 AM
Fasting during the flight until the first breakfast at the new local time has been shown to prevent jet-lag. http://news.bbc.co.uk/1/hi/health/7414437.stm
on December 24, 2010
at 10:19 PM
When you arrive, just try to spend as much time outside as you can during daylight hours. The exposure to sunlight will help you adjust quickly. I used to travel to London a lot, before having children, and that always helped me to adjust quickly.