After the Covid-19 lockdowns, long-haul flights are once again becoming common, but they are rarely enjoyable. Australia and New Zealand, located far from most other countries, are familiar with long-haul flights and the accompanying jet lag. Jet lag is the feeling of exhaustion, dizziness, and sluggishness that often accompanies long flights. However, ongoing research is discovering new methods to minimize jet lag.
Dr. Svetlana Postnova, a sleep scientist from Charles Sturt University, explains that jet lag occurs when our internal clocks are not aligned with the new environment, affecting our energy levels and food cravings. One method she suggests to combat jet lag is controlling your exposure to light. Our circadian clocks, located in every cell of our body, regulate various bodily functions, including sleep patterns and hormone levels. By manipulating our exposure to light, we can help our internal clocks adjust to the new time zone.
Postnova and her colleagues have conducted experiments with Qantas to study the effects of adjusting light exposure on long-haul flights. Instead of keeping the cabin dark throughout the flight, they tailored the timing of light exposure to help passengers adjust their internal clocks. The preliminary findings showed that passengers who experienced optimized light exposure reported shorter jet lag and higher alertness for two days after the flight.
If you are not on a light-optimized flight, you can try adjusting your light exposure yourself. However, Postnova admits that it can be challenging. You must consider the time difference, whether you are flying eastward or westward, and how far ahead or behind you are from your destination. You can expose yourself to bright light in the early morning or after dark for a few days before your flight to help shift your circadian clock. You can also utilize the entertainment screen on the flight for light exposure.
Postnova recommends that airlines implement circadian-smart light schedules on flights to simplify the process for passengers.
Another method to minimize jet lag is “banking” sleep before the flight. Athletes like gymnast Heath Thorpe, who often travel for competitions, consider pre-flight sleep crucial. They make an effort to get eight to ten hours of sleep per night for a week leading up to the trip. Trying to adjust sleep patterns on the flight can be futile, as the quality of sleep on airplanes is often poor.
When it comes to flight attendants, such as Kara Mulder, nourishing oneself properly is essential. Mulder, who used to work long-haul flights, dealt with short turnaround times that left little room for jet lag. She focused on maintaining healthy routines, such as switching from coffee to matcha tea with almond milk and staying hydrated. She also practiced yoga before sleeping at her destination to help relax. In addition, Mulder brought her own food on the plane, opting for fresh watermelon juice with chia, whole wheat veggie wraps, and fruit or protein balls.
Overall, while long-haul flights may still be tiring, these methods can help minimize the effects of jet lag and make the journey more comfortable.