Good advice for getting past jet lag?

Question

I'll be traveling to Thailand next Spring, from California. Thailand is 10 or 11 time zones away from my home. I frequently go to Florida for conferences and other business. That's only a three hour difference but sometimes I have trouble with the adjustment for several days. I'm in my late 50's, and I've read that the older you are the more jet lag becomes a factor. I've also read that the rate of adjustment is usually on day per time zone crossed. That would be 10 days of adjusting!

Does anyone have sound advice on dealing with jet lag of 10 hours?

Answer 1

I figure out what time it is where I am going when I get on the plane. I set my watch to that time and start life in my new time zone. Since it is such a long flight (20+ hours) I work on converting myself during the flight. What else do I have to do?

Whatever part of my flight is night where I am going I take some Tylenol PM and knock out. My doctor has offered prescription sleep meds but Tylenol is enough for me.

When I get to my destination I immediately force myself the rest of the way onto my new time schedule. So far that has worked pretty well.

I am going to Thailand in November, enjoy your trip!

Answer 2

1. Be sure to drink plenty of water before, during, and after your flight - limit your caffeine and sodium intake (unless necessary for medical reasons).

2. Upon arriving in Thailand, try to stay awake until it's bedtime there - go out and walk around, explore the area. Grab a quick bite to eat somewhere - sit down dinners make it harder to stay awake! If you can, you might want to try adjusting to Thailand time a few days before your trip - that helps, too.

In the morning, wake up at a "normal" time - try not to sleep in all day. That will only make it harder to adjust.

3. Stay active as much as possible throughout your trip - if you're always doing or seeing something, you won't have time to feel tired, and it will help you adjust to the schedule.

4. Listen to your body - I know I've said to stay active, but don't overdo it. Know your limits and don't try to push them.

I recently traveled to Europe (a 7-hour time difference) with a large group (a choir) with several members your age, some a good deal older (in their late 60's and 70's). They adjusted just fine - I think you will, too.

Enjoy your trip.

Answer 3

I do that type of travelling from time to time.  It is essential for me to survive the first day, so on your first day there:

- Stay up and be active (or else you'll fall asleep) until it's bed-time in that region.   No small nap, no sitting in a nice comfy chair with eyes closed just for 10 minutes.

- Eat at normal hours but don't overeat (you'd get sleepy)  

- Sleep your regular number of hours (set your alarm clock and don't oversleep).

Now, I don't say you'll feel totally adjusted on the next day, but you should feel pretty much OK.  

  

In addition, I found out that wearing noise-cancelling headphones (I have Bose QuietComfort2 headphones) also helps me on those long flight.  I'm not so tired when I get to my destination and that seems to help me fight jet lag as well.

Drink plenty of water on those long-haul flights.  Dehydration is your enemy.

Answer 4

http://travel.families.com/blog/dealing-...

Part of what is written at this site is quoted here:

The flights from Houston left for London or Paris in the late afternoon or early evening. The main object for me when going that way was to fall asleep as quickly as possible. For that reason, the evening flight was easier. I always set my watch to the destination time and started acting as if it was the true time.

For instance, if the flight left at 6:30 in the evening, I would set my watch ahead six hours when I got on the plane. When it took off, in my mind it was 12:30 in the morning. Having a busy day ahead, I would go about eating and getting to sleep quickly.

I tried to let nothing deter me from this goal. I was always allowed to fly in Business Class, where an elegant four or five course meal was served. Instead, I would ask for the entree and salad at once, missing the rest of the meal. I would not drink anything with alcohol or caffeine the day of the trip, including the flight. This helped me to get on the plane tired. At this point, some people take an over-the-counter sleep aid like Melatonin.

Answer 5

i just keep busy until about 9PM when i go to bed. the best thing you can do is drag out the day as long as possible and go to sleep at the time's zone's sleeping time. if you must nap, i wouldn't nap for more than 2 hours. generally, i heard, it takes a day for each hour of time difference to becoem completely adjusted.. that is, if you are 7 hours difference, its 7 days. but ive adjusted in 3 during a 7 hour time difference.

Answer 6

This works for me - but I've mostly travelled to Europe from east coast - 6 hour difference.   The trick is to stay awake and somewhat active in your new destination until bedtime at THAT location.    Don't take a nap on arrival, no matter how hard it is.  Go out for a walk and do a little sightseeing until it's a reasonable bedtime in their time.  Next day, get up at your normal waking time.   You'll still experience some jet lag, but you'll get through it  faster this way.   Good Luck!.

Answer 7

what works for me:

shower & hit the sack as soon as possible once reaching hotel.  Set alarm so don't sleep more than 3-4 hours.  Get up and bop around, have dinner, go for walk etc....till normal bedtime, then pop an Ambien to be sure of sleep until morning!

Try restaurant "Harmonique" on Charoen Krung rd....great food!  have a nice trip

Answer 8

Your absolutely right, as you get older it takes longer to adjust.   I have traveled to Asia/Pacific about 60 times in the last 30 years and the last few were agony.

The one time zone per day is a good ratio although with a trip 1/2 way around the world you might cut a few days off the end.  My best trips to Asia were when I stopped in Hawaii for a few days.  When I continued on from there the impact was less.

The recommendations above have some merit but in and of themselves they will not produce a miracle.  Getting lots of sun light during the day works best for me.  Then Valium at night.

Whats going to happen is that your going to struggle to stay away the evening you get there.  You'll crash at 7 or 8 pm and then wake up at midnight, unable to get back to sleep.  The next day the same as you struggle through the day.  This time you wake up at 1:00 am.  Each night you sleep an hour longer . . . That's the drill.  

Bring some knock out prescription stuff with you and take it when you wake up at night.  If you don't or can't get it here then you can buy some in Bangkok, its over the counter.

Answer 9

I used to be stationed in S Korea, every time i went back and forth i had the same problem,

There is no right answer but i find myself tryng to setup a flight that ends in the morning at where i am going so i can get a good sleep and wake up in the morning and get off the plane, a ten or twelve hour flight will give you about 6 or 8 hours worth of normal sleep  

anyway, the first day sets the tone, you need to fight it off your first day.