Flying High: How Aviation Professionals Can Combat Jet Lag Naturally

Jet lag is a prevalent problem that affects many aviation professionals and frequent travellers worldwide. The disruption of the body's internal clock due to irregular schedules and frequent time zone changes can have a significant impact on their overall well-being. Jet lag can not only cause fatigue and reduced performance, but it can also lead to more severe health complications if not properly managed.

Fortunately, there are various holistic practices and nutritional strategies that can be implemented to combat the effects of jet lag and support the health and wellness of aviation professionals. These strategies may include maintaining a healthy diet rich in nutrients that support energy levels and immune function, staying hydrated to combat dehydration caused by air travel, and incorporating relaxation techniques such as meditation or yoga to reduce stress and promote better sleep.

In addition to these practices, establishing a consistent sleep schedule, exposing oneself to natural light at appropriate times, and adjusting gradually to new time zones can also help mitigate the symptoms of jet lag. When you prioritize self-care and implement holistic strategies, Healthy Aviaters can better cope with the challenges of jet lag and optimize their wellness and response to performance both in the air and on the ground.

Understanding Jet Lag

Before we delve into the remedies, let's first understand what jet lag really is. Jet lag, scientifically known as desynchronosis, is a disruption to your body's internal clock, or circadian rhythm, caused by traveling across multiple time zones. This misalignment can result in fatigue, sleep disturbances, difficulty concentrating, and overall feelings of grogginess - and without needing to say it...not ideal when you have a plane full of passengers and your team to look after.

Natural Combatants

1. Hydration is Key..like a big & pretty Tiffany key ; )

One of the simplest yet most effective ways to combat jet lag is by staying hydrated. The dry air in airplane cabins can quickly dehydrate you, leading to fatigue and exacerbating jet lag symptoms. Make sure to drink plenty of water before, during, and after your flight to keep your body in optimal condition.

This is not a cue for you to start guzzling bottles of sugar-laden, artificially flavored hydrating solutions. Bring on board a water bottle from home, fill it with 1/4 cup of freshly squeezed orange juice, a pinch of sea salt, and fill it to the brim with water. Voilà. Homemade, or airplane-made electrolytes.

2. Sunlight and Fresh Air

Exposure to natural light and fresh air is a powerful tool that can significantly impact your circadian rhythm. When traveling to a new destination, your body's internal clock can most likely be easily disrupted due to changes in time zones. By spending time outdoors upon arrival and immersing yourself in natural sunlight, you are effectively signaling to your body that it's time to wake up and be active. Bonus: exposing yourself to different environments means microbiome diversity, but let's talk about gut health later!

Exposure to daylight helps synchronize your body's natural sleep-wake cycle, making it easier for you to adjust to the new time zone seamlessly. Moreover, the fresh air and sunlight can also boost your mood and energy levels, helping you combat jet lag and feel more refreshed and alert during your travels. So, next time you find yourself in a new place, make it a priority to embrace the outdoors and let nature work its magic in resetting your internal clock.

Travellers find it harder to fall asleep after traveling eastward compared to traveling westward due to the internal clock's inclination to resist adjusting to a shorter day cycle of 24 hours.

"Simulation studies showed a benefit of gradually advancing the sleep cycle by going to sleep 1 h earlier than usual every day for 3 days before travelling eastward, combined with morning bright-light exposure, in an attempt to phase advance the circadian rhythm". *Revell VL, Burgess HJ, Gazda CJ, Smith MR, Fogg LF, Eastman CI

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7137984/

3. Move Your Body

Exercise isn't just good for your physical health - it can also combat jet lag effectively. Engage in light physical activity, such as stretching or a short walk, to get your blood flowing and boost your energy levels. This can help reduce feelings of sluggishness and promote better sleep at night.

A few days layover... rare BUT possible. GREAT so go check out your hotel gym for a heavier session and if you are uncertain what exercises to do some gyms keep personal trainers on staff ready to help.

TIP Invest in a trigger point grid foam roller

https://triggerpoint-therapy.ca/collections/foam-rollers

4. Herbal Remedies

Adding melatonin infusded Epsom salt bath to your bedtime routine can also help promote relaxation and improve sleep quality. Melatonin is a hormone that regulates sleep-wake cycles, and taking it as a supplement can signal to your body that it's time to wind down. Epsom salt baths are known for their ability to relax muscles and reduce stress, making them a great addition to your pre-sleep ritual.

Incorporating these natural remedies, along with chamomile, valerian root tea, and lavender essential oil spray on your pillow, can create a calming bedtime routine that prepares your mind and body for a restful night's sleep.

Admit it...all this already has you feeling sleepy

Empower Your Journey

As aviation experts, your objective is to skillfully guide through the skies. By prioritizing the safety of your team and travelers and integrating these organic techniques into your travel habits, you can enhance your trip and effectively manage jet lag. Keep in mind that a rested pilot is a sharp pilot, prepared to face the world with exceptional vigor and concentration. A well-slept cabin crew member is one ready to face any in-flight emergency, while providing the best customer service too! Your airline will definitely thank you for it.

When you travel across time zones next time, equip yourself with these natural remedies to beat jet lag effectively. Cheers to soaring high, feeling refreshed, and embracing the endless adventures that the vast skies have in store for you!

Let's soar together, embracing the limitless horizons that aviation offers. Fly high, combat jet lag naturally, and conquer the world with unwavering confidence!

Healthy Aviater provides personalized tips to elevate your aviation wellness by customizing recommendations based on your flying habits. Whether you are a frequent flyer, a pilot, or a cabin crew member, Healthy Aviater tailors its advice to suit your specific needs, helping you stay well and energized during your travels.

*Advancing human circadian rhythms with afternoon melatonin and morning intermittent bright light. J Clin Endocrinol Metab. 2006;91:54–59