How to Beat Jet Lag

Photo Illustration by Ann Geisinger.

Your body's in one time zone, your head's in another and your luggage may be in a third. We can help you with the first two.

-By Sam Shelanski, M.D.

Remember Plastic Man? The superhero who could stretch his neck s-o-o-o-o long that his head could be in one time zone while his body was in another? Well, that's us after a long flight.

We usually wander tired and befuddled for several days until our bodies catch up with our heads. This confused state is what we refer to as jet lag, and it's been blamed for everything from poor athletic performances to the Suez Canal crisis.

What Is Jet Lag?

Jet lag refers to a constellation of symptoms that afflict people who fly east-to-west or west-to-east for long distances. Its primary symptom is disturbed sleep patterns. The resulting fatigue is then responsible for the fuzzy head, difficulty in concentrating and irritability that many of us associate with jet lag.

The complaints of sore throat, dry eyes and muscular aches and pains that are often lumped together with jet lag are more accurately due to the dry, cramped environment of the airplane, and are not really part of the jet lag syndrome.

What Causes Jet Lag?

Jet lag is a modern ailment, brought about by the introduction of affordable, long-distance air travel. It is caused by a disruption of the body's circadian rhythms. These rhythms, which determine our sleep patterns and other bodily functions, are caused by hormonal ebbs and flows in the brain's pineal gland.

Jet lag occurs when a person flies across several time zones, and thereby throws the body's internal clock off-kilter. The farther you fly, the greater the effect. But normally people don't feel significant effects unless they've crossed at least three time zones, such as New York to Los Angeles. Standing in Chicago at 2 p.m. while your body thinks it's 3 p.m. in New York isn't so bad. But try arriving in Fiji at 2 p.m. when your body's clock is still on New York time and thinks it's 7 a.m. the day before.

Since jet lag requires crossing time zones, north-to-south travel doesn't produce the same symptoms. There is some question as to whether east-to-west is easier than west-to-east, but personally I have never found one to be easier than the other. While just about everyone will experience some degree of jet lag on a long flight, not everyone is affected to the same degree. Children, people with highly variable schedules, and people who can sleep anywhere will be affected the least, while those with highly regimented schedules and those who are light sleepers will usually find that they are the worst off.

Can I Prevent Jet Lag?

Most of the tricks to minimize the effects of jet lag are common sense. Make sure that you get a good night's sleep before you travel, stay well hydrated, and avoid alcohol and drinks with caffeine. When packing, set aside a few things that will help assure some physical comfort during the long flight. A neck pillow, eye shade, earplugs, fleece blanket and large water bottle can help make the difference between a few hours of sleep and a cold, restless flight. If you are trying to sleep, then ask for a window seat so that you don't have to move repeatedly to allow someone access to the bathroom and so that you are away from aisle traffic.

Many people use sleeping pills to help them sleep on long flights. While this is effective for some people, others find that it leaves them with a hungover feeling that can exacerbate jet lag rather than help alleviate it. Make sure that you discuss the use of these medications with your physician before taking them. The latest medication to receive widespread attention for its use in alleviating jet lag is melatonin (see sidebar).

Lack of exercise is one of the worst parts of long-haul flying, and it can contribute to jet lag by making you physically uncomfortable and preventing sleep. The aching joints and muscles that are frequently experienced after long flights are also due primarily to long periods of immobility. But this syndrome is not just a matter of comfort; it is also a health issue. Sitting in one place for an extended period of time allows the blood to pool in the veins where it can clot. This is what happened to then-Vice President Dan Quayle several years ago when he was flying a great deal. These blood clots can then potentially travel to the lungs and other parts of the body, causing serious problems.

The lesson: move around. If you are not sleeping, then get up and stretch, do laps up and down the aisle. Many flights are crowded, but do what you can to ensure that you stretch out your muscles and keep the blood moving. You'll feel much better for it after the flight.

Finally, there are many books that suggest various techniques for minimizing jet lag. These recommendations range from seat selection and diet to light therapy and which mantra to chant. One book that has been widely praised is Overcoming Jet Lag by Dr. Charles F. Ehret and Lynne Waller Scanlon. This book lays out a very precise diet and sleep schedule designed to help you reset your body clock when traveling. It suggests different schedules depending upon whether you are traveling east or west, and how many time zones you will be crossing.

People who have tried the techniques in this book say they really do work. However, the techniques require more planning and discipline than many people will be willing to put up with. But if you are someone who is completely debilitated by jet lag, this may provide an answer.

Affordable jet travel has opened up the entire world to adventurous divers. And those of us who yearn to experience the wildest, most pristine sites often must fly halfway around the world to get there. People sometimes ask me why I go to such extremes just to see fish. I just smile and head toward the plane, with my regulator bag in one hand and my neck pillow in the other.

Questions for Dr. Shelanski should be addressed to RSD, Dive Medicine, 6600 Abercorn St., Suite 208, Savannah, GA 31405; e-mail: RSDmgzn@aol.com.