Going Places: Jet lag doesn't have to keep you awake

BY LIZ FLEMING

So, what did you bring back from your last long-distance trip?

Photos? Souvenirs? Jet-lag?

Studies show that more than 94 percent of travellers experience some symptoms of jet lag when they travel across time zones. 

Our body clock, the timer for all those important physical functions such as heartbeat, blood pressure and temperature, is thrown off as we wing our way from one end of the world to the other.

As a result, we arrive feeling drained and exhausted, prone to nodding off in the middle of lunch or - worse - waking at 2 am, ready to rise and shine.

Although jetlag is, to some degree, a fact of travelling life, there are a number of strategies you can put to work for you to help you cope with its nasty effects:

Deal with dehydration

Changes in altitude and cabin pressure, along with the dry, stuffy, recirculated air, all contribute to dehydration.  Plan to drink at least eight to 16 ounces of water for every hour that you travel.  Yes, that will mean making frequent trips up and down the aisles to the bathroom, but exercise is important and movement is vital for preventing pooling of blood in your legs, which can lead to potentially fatal deep vein thrombosis.  Try to pass up alcoholic or caffeinated drinks, both of which will increase your dehydration.  Rehydrate when you arrive at your destination by sipping more water and relaxing in a warm (not hot) bath.

Sleep whenever possible

Sleeping as much as you can during the flight is the best possible way to combat the exhausting effects of jetlag. Try to resist the urge to pop sleeping pills that could leave you feeling dozy and lethargic when you land, and try instead to induce sleep by making your space as comfortable and silent as possible. Consider bringing your own soft travel blanket and pillow and purchase noise-canceling headphones, so you won't hear the goofy guy ahead of you snoring or the whining pack of children two rows down. Remember - the more you sleep, the better you'll feel.
Reset your watch

Although the captain will announce the correct time as you arrive at your destination, you'd be wise to reset your watch as soon as you board the plan to enable you to begin to rejig your own body clock in your mind.

No matter how tired you may be when you arrive, stay awake until it's bedtime where you are.  It's the only way to get yourself on track.  If possible, try not to schedule anything too intellectually taxing for the first day following a long flight - you're likely to be less than your best and brightest. 

There's nothing worse than lying awake in the middle of the night, struggling with jetlag, knowing that morning is making its relentless way towards you. Taking Gravol - a non-prescription drug normally used to combat nausea but which has the wonderful side-effect of making you sleepy - can be a great help.  Take one or two capsules, depending on your size, just before bedtime and you should drift off comfortably and sleep quite soundly.  The best news?  Gravol doesn't leave you feeling groggy in the morning.

Happy travels and may you always stay one jump ahead of the jetlag.