Jet lag is arguably the worst part of travelling. Theres nothing worse than returning home on a high after the trip of a lifetime, only to be hit by a brick wall of fatigue.
The thought of going back to work, doing your chores or even functioning as a human being can seem overwhelming. All you want to do is sleep, but then at 4am, all you want is a bacon sandwich.
Your rhythms are totally upended, and it can take days to right yourself. Days that most of us dont have to spare.
But experts say there could be a simple answer to beating jet lag – all you have to do is get yourself to the gym.
It probably seems like precisely the last thing you want to do when youre spaced-out, dazed and exhausted, but exercise could hold the key to alleviating your jet lag and making you feel more human.
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It all comes down to the science.
Jet lag is basically caused by a lack of oxygen when you fly, which is why its worse after a long flight. Of course, switching time zones adds to the effects of disorientation, but the significant symptoms are thought to be caused by your O2 levels.
In simple terms, theres less pressure of oxygen (O2) in the air the higher you go, Dr. Ian Perry told Metro.co.uk.
Acclimatisation to this decreased oxygenation of the blood takes on average about three to four weeks. As the human body goes higher, and gets less oxygen, the effects above 10,000ft can be very variable from person to person.
You become “anoxic”, short of O2. The first sign can be a loss of colours in your vision. The red cells in your blood carry the oxygen, on becoming deficient, the tissues throughout the body begin to suffer.
Cabin pressure during a flight is actually lower than sea level, so your bodys ability to absorb oxygen is reduced. This can lead to the feelings of lethargy, exhaustion and restlessness in the days following a long flight.
And while theres no quick fix for re-oxygenating your body, exercising can help you to re-acclimatise to your time zone and reset your circadian rhythms.
Jet lag symptoms
The main symptoms are sleep-related. They include:
- Difficulty sleeping at bedtime and waking up in the morning
- Tiredness and exhaustion
- Finding it difficult to stay awake during the day
- Poor sleep quality
- Concentration and memory problems
- Jet lag can also be associated with indigestion, constipation, diarrhoea and bloating.
When struggling with jet lag, your brain is desperately trying to readjust to its new surroundings and timings. Exercise can give your brain a helping hand in a number of ways.
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Firstly, getting the blood pumping releases feel-good endorphins, which will go a long way in tackling the mild nausea and irritability thats typical after a long flight.
Secondly, getting outside and soaking up some sunlight will help the body reset and adjust to the natural time patterns. The more time you spend in the sun, the quicker your body will adjust and re-synchronise with the new time zone.
Jet lag expert and founder of 15th Degree, Papillon Luck, says exercise is a game changer for realigning the body, but its not the only thing that helps.
Exercise plays a major role in helping to prepare and acclimatise across all three stages of pre, during and post travel, Papillon explains.
Exercise helps regulate the bodys temperature, which is another way for our circadian rhythms to re-adjust. A great travel hack is to add in a cold shower post exercise to regulate your core temperature.
The biggest cause of fatigue is dehydration. Nutritionally, new research suggests fasting adjusts our circadian rhythms faster than light. A recent study suggests a 16-hour “fast” is ideal, timing the end of your fast with breakfast in your arrival destination.
Airlines are getting on board and no longer wake you for a meal you dont want. Drinking water and herbal teas also helps feelings of fullness and helps reduce dehydration.
Optimising rest is another vital travel hack. Enough well-timed snoozes can help top up your bodys reserves making acclimatisation on arrival a quicker process.
Theres no definitive research highlighting which exercises are best for jet lag, so its probably best to listen to your body.
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A brisk walk in the sunshine or a light jog might be more preferable than intense cardio if youre feeling wiped. But if youre feeling up to it, a weight session can help wake up your muscles and give you a quick fix of energy.
When should you exercise?
Before you travel, get any high intensity interval workouts done. During the flight, you need to make effort to move and stretch to alleviate circulation issues that can cause DVT.
Frequently do squats and lunges at the back of the plane and dynamic stretching movements in your chair every hour.
Arrival day isnt the time to smash out a heavy weights session, as your immune system will already be compromised from the long-haul flight and you want to prevent illness.
Instead its cardio time with low-intensity training such as running, swimming, yoga, pilates and body weight exercises (think planks, press ups, burpees). On arrival, try to exercise in the morning, ideally in natural daylight where possible.
Many hotels have run clubs led by organised coaches, enabling you to get social with other guests or run without worrying about getting lost in a new city. Theres always park bootcamps happening in a city.
The hotel gym has upped its game and many offer luxury gyms and spas. If you prefer indoor workouts, try to ensure you schedule daylight hours in the morning and lunchtime. A swim in a basement hotel gym, will not be as effective if the light exposure is too dimly lit, as the wrong lighting at the wrong time can affect your energy and performance.
Remember were trying to use exercise to adjust to the new time zone as quickly as possible.
Jet lag is no joke. For people who travel frequently for work, or to visit relatives, the effects of jet lag can be seriously debilitating.
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Travel expert Susan Parry explains, Its easy to see jet lag as a minor inconvenience, but the data shows that it is causing Brits to lose literally millions of days of their hard-earned holiday each year – and hitting businesses in their bottom line.
A 2015 review found that UK businesses lose 20 million days of work each year because of jet lag. They also found that 77% of long haul flyers said jet lag negatively impacted their concentration, while 49% said it caused them to make errors at work.
The best way to reverse these effects is to take matters in to your own hands and do everything you can to recover quickly. That means you might have to find space in your hand luggage for your trainers next time you fly.
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