Long-haul flights have made a comeback post-Covid lockdowns, but they are rarely enjoyable. Given Australia and New Zealand’s geographical location, residents of these countries are no strangers to long flights and the subsequent jet lag. Jet lag is described as a combination of exhaustion, dizziness, and feeling hit by a truck. Qantas, Australia’s national carrier, is investing more in ultra long-haul flights, such as the new Sydney-Auckland-New York service. However, research into jet lag is uncovering new strategies to combat its effects.
Dr. Svetlana Postnova, a sleep scientist and biological physicist from Charles Sturt University, explains that jet lag occurs when our internal clocks are out of sync with the environment. These internal clocks, present in each of our cells, regulate various bodily functions. They determine when we sleep, our hormone levels, and more. To minimize jet lag, it is necessary to adjust our exposure to light.
A collaborative experiment between Charles Sturt University and Qantas involved adjusting the lighting conditions on long-haul flights to help passengers shift their internal clocks in the right direction. Instead of keeping the cabin dark for most of the journey, the scientists manipulated the timing of light exposure to align with the destination’s time zone. The findings of this study were promising, with participants in the optimized lighting group reporting shorter jet lag and higher levels of alertness after the flight.
If you’re not on a light-optimized flight, Dr. Postnova suggests adjusting your light exposure yourself, although it can be challenging. The adjustment depends on the time difference and the direction of travel. For example, if you’re flying from Sydney to London, which involves going backward in time, it is advised to delay sleep and expose yourself to bright light in the afternoon and evening before the flight. On the other hand, if you’re flying from Europe to Sydney, you should start waking up earlier and seek morning light. Dr. Postnova advocates for more airlines to implement circadian-smart light schedules to assist passengers in adjusting their internal clocks.
For athletes like Heath Thorpe, jet lag can have a significant impact on performance, even posing dangers. Thorpe emphasizes the importance of “banking” sleep before traveling. Leading up to departure, he prioritizes getting eight to ten hours of sleep each night for a week. Doctors advise athletes against attempting to adjust their sleep times on the flight, as it can be unreliable. The quality of sleep on a flight is typically poor, so efforts to adjust are often futile.
Kara Mulder, a former commercial and current corporate flight attendant, shares her experience dealing with jet lag during her busy schedule. She recommends maintaining healthy habits, such as switching from coffee to matcha tea with almond milk, staying hydrated, and practicing yoga before sleeping at the destination to unwind. Mulder also brings her own food on flights whenever possible, opting for lighter options to avoid feeling lethargic from airline food.
In conclusion, strategies to minimize jet lag include adjusting light exposure, banking sleep prior to travel, and nourishing the body properly. These approaches can significantly improve the post-flight experience and mitigate the effects of jet lag.
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