Several studies and much anecdotal evidence show that jet lag and sleep loss affect businesspeople adversely. By Roy Stevenson, November 10, 2009

Crossing multiple time zones can cause extreme jet lag.

Jet lag seems to adversely affect almost everyone.

The Upjohn Company, in cooperation with United Airlines and British Airways, surveyed 784 experienced long-distance travellers and found that 94 per cent suffer from jet lag, while 45 per cent find their symptoms extremely bothersome.

These statistics are not surprising, when you consider the multiple side-effects of rapid transit across world time zones, a particular problem for meeting and incentive travel groups on international trips.

Every businessperson has jet-lag horror stories. Several studies and much anecdotal evidence show that jet lag and sleep loss affect businesspeople adversely, and most complain of fatigue and reduced concentration after traveling across multiple time zones.

Herewith, some tips on reducing the effects of jet lag.

Before Leaving
• Try to pre-adjust to your destination time zone by going to bed earlier or later before you leave. This means you get up and go to bed earlier several days prior to eastward trips (which are harder on the body than westward trips) and you get up and go to bed later for westward trips.
• For this to work, you should go to bed an hour earlier each night for three to four nights before you leave on an eastward trip and vice versa for a westward trip.

While Travelling on the Plane
• Set your watch to your destination time, and eat and sleep according to the local time at your destination, as soon as you can.
• If you travel when it would be night at your destination, spend as much time as possible asleep and eat as little as possible.
• Some people take sleeping pills to help them sleep. I’m not a fan, because of possible side effects, the main one being grogginess upon waking. Consult your physician.
• If you fly during what would be daytime at your destination, stay awake.
• Get up and walk around the cabin and do stretching exercises in your seat. When possible, take an aisle seat.
• Drink plenty of water or fruit juice to prevent dehydration, which can worsen the effects of jet lag. Likewise, avoid alcohol and caffeinated drinks.
• Do not over eat while on the plane.
• Buy a set of noise-reduction headphones that fit over the ears, to reduce your exposure to hours of aircraft noise. These devices cut out almost all aircraft engine, vibration and slipstream and turbulence noise. This constant, loud drone, ranging from 60-88 decibels, takes its toll on your nervous system and I suspect is almost as fatiguing, in the short term, as jet lag.
• If your company can afford to send you first class or business class, do so. The difference between the way you’ll feel travelling first class and economy class are worlds apart.

When You Arrive
• Take a walk outdoors in the sun (without sunglasses) to help you reset your biological clock more quickly. Early morning walks really help with this.
• Exercise lightly, because it helps you keep awake during the day and sleep better at night.
• Avoid napping, because it delays your body’s adjustment to the new time zone. If you must nap, limit it to one hour or less.

Also, avoid driving a vehicle in your first 24 hours at your destination. Get a driver or use taxis.

Pay attention to what you eat. High-protein foods (meat, eggs, milk, fish, cheese, beans, etc) are best eaten at breakfast and lunch, because the body utilizes protein more efficiently early in the day, while high-carbohydrate evening meals will help you sleep better.

Research shows that after we have adjusted to a new time zone, mornings are a much better time for mentally demanding activities than afternoons and evenings. Schedule your meetings accordingly.

For some reason, we experience a temporary decline in physical and mental performance between noon and 1:30 PM. -definitely not the ideal time for a serious business meeting!

If you want to perform at your best on the golf course with business associates, you might want to play between 2:00 p.m. and 8:00 p.m. – the best time for physical activities that require high levels of skill and strength, after you have adjusted to the new time zone.

Does Taking Melatonin Minimize Jet Lag?
Secreted by the pineal gland in the evenings, melatonin helps us sleep better, since the release of melatonin into our body acts as a sleep inducer.

But does taking melatonin actually reduce the symptoms of jet lag?

Some travellers (and doctors) swear by this serotonin hormone, while others feel it makes little or no difference. There is some evidence that it reduces the effects of jet lag on travellers by acting as a natural soporific (sleep inducer), without the hangover effect of many prescription drugs.

If you try melatonin, take it only in evenings when you arrive at your new destination, about 30 minutes before bedtime. Avoid taking high-carbohydrate food after taking it. Dosages range from 0.5 to 5 mg, with 3 mg being the standard adult dose. These are available in your local drug store.

Melatonin can be taken on the plane to help you sleep. Considering that it has no reported undesirable side effects such as residual grogginess, this is something you can experiment with on your next trip. However, it should be avoided if you are taking warfarin (coumadin) or any medicines used to treat a seizure disorder, since it could interact with these medications.

Roy Stevenson has a master’s degree in exercise physiology from Ohio University and currently teaches exercise science at Seattle University, in Washington State.