Tips and tricks for reducing Jet Lag

What is Jet Lag ?  If you are travelling from one place and flying towards east or west, with a long haul flight of 7-8 hours than after landing at Destination you will find a time difference of 6-7 hours from your origin location. This time difference will be either less or more than your original location.

Jet Lag is actually a temporary disorder which causes fatigue and insomnia because our body gets desynchronized with the time. Our body clock gets confused.


jet lag

jet lag

Symptoms of Jet Lag ?

  • Anxiety
  • Constipation
  • Dizziness
  • Headache
  • Confusion
  • Sweating


Melatonin is a hormone which plays a very important role in maintaining the body clock.When the sun sets, the eyes perceive darkness and alert the hypothalamus in eyes to begin releasing melatonin, which promotes sleep. This is the scientific  reason behind jet lag.

Jet Lag is very common in Pilots,Air Hostess and frequent flyers. The crew of long haul flights should take special precautions as they travel very frequently and can cause serious problems if not handled with care.




Tips and Tricks for Reducing Jet Lag :

  1. Change your schedule :

    If your stay at the destination is going to be more than a few days, start adjusting your body clock to the new time zone before you reach destination. For example, If you are travelling east, try going to sleep little earlier and getting up and out into the early morning sun and vice versa if you are travelling west.

  2. Avoid Alcohol :  

    Avoid drinking alcoholic beverages the day before your flight, during your flight, or the day after your flight. Alcohol can cause dehydration, disrupt sleeping schedules, and trigger nausea and general discomfort.

  3. Drink Water :

    You should drink lot of water, especially during the flight, to counteract the effects of the dry atmosphere inside the plane. Your body should remain hydrated all the time for reducing the effect of jet lag.

  4. Keep your body active : 

    While sitting also during your flight, you should exercise your legs and hands frequently. Move them front and back,up and down. Bend your knees. Stand up & sit down. Walk around in the cabin . Do not take sleeping pills. Do not sleep for more than an hour at a time.

    It actually reduces the risk of developing a blood clot in the body. It will let you stay active, even in a small way &  revitalize and refreshes your entire body, and promotes mental and physical activity which can ease the symptoms of jet lag.

  5. Break Up your Trip :

    If you are travelling On long flights across eight, 10, or even 12 time zones, break up your trip. Even if feasible, with a stay in a city about halfway to your destination.

  6. Adapt to the local schedule :

    Try to adapt as early as possible.For ex, if you arrive at noon local time (but 6 a.m. your time), eat lunch, not breakfast. During the day, try to expose your body to sunlight by taking walks or sitting in outdoor in open. The sunlight will cue your hypothalamus to reduce the production of sleep-inducing melatonin during the day, thereby initiating the process of resetting your internal clock.


    Wear Comfortable shoes and clothes :

    On a long haul flight , how you feel is much more important than how you look. Wear comfortable clothes and shoes. When selecting your trip outfit, keep in mind the climate in your destination time zone.Try to dress as per for your destination.


Follow these tips and tricks for avoiding jet lag. This is specially dedicated to all pilots and cabin crews.

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