It's exciting to think about getting to a holiday destination, and if you're lucky, work travel might sometimes take you to fun places too. But how do you usually feel when you get there? Most likely sore, tired, and out of sync with your normal patterns. Then you might not sleep well, and it could take several days to adapt. Here are some proven tips to flip the script so you arrive feeling fresh, adjust more quickly, beat jet lag, and make the most of everything your trip has to offer.
Figure Out Fasting
While managing light exposure is key when trying to tame jet lag, one of the most underrated ways to prevent your body from getting seriously out of whack when you’re traveling is to regulate when you eat. Your body has a food clock that helps regulate your circadian rhythm and when you’re giving it signals based on your regular food patterns, your body thinks it’s still at home and will make you feel awake or sleepy accordingly. And when you snack continuously at the airport and on the plane, your system continues getting mixed signals.
Back in the 1980s, chronobiologist Charles Ehret experimented with different eating protocols at the Argonne National Lab. He figured out that only eating at certain times when you are traveling and avoiding food at others would reset your food clock, which would help realign your body’s master clock. The only downside is that the other part of his protocol recommended alternating between eating a lot and a little in the days leading up to a flight and only consuming a limited range of foods. Fortunately, Dr. Clifford Saper simplified this approach to these simple steps, according to an article by Precision Nutrition:
· On your travel day, eat a regular breakfast and lunch
· Begin your fast before you get on the plane, drinking plenty of fluids so you stay hydrated
· When you arrive, eat soon after landing
· Continue eating meals at local times
· Fasting should last at least 14 hours when possible
Eliminate the First Night Effect
A big challenge when traveling is that your brain feels safe in your regular bedroom and so is able to switch off its natural, self-preserving defense mechanisms. Whereas sitting in traffic on the way to the airport, the noise and clamor of the departure lounge, and the unnatural setting on the plane ramp you up into a fight-flight-freeze state. Then when you get to your hotel, your mind remains hypervigilant, believing that the new environment could be dangerous.
As a result of what’s known as the first night effect, you probably end up not sleeping very well, which merely exacerbates your jet lag. Perhaps you drink more coffee the next day to try and wake yourself up, then you end up consuming more alcohol than you’d planned to counteract this, which in turn sabotages the next night’s slumber. You can get ahead of this cycle by making the hotel room feel more like home and also take some steps to make it more conducive to sleep. Here are a few ideas:
· Bring your own pillowcase, sleepwear, and – if you have the space – a duplicate of your pillow. The familiar scent and materials have been shown to reduce anxiety.
· Stock your carry-on bag with snacks, tea bags, and other treats you often enjoy. The tastes and smells can be comforting.
· Follow a similar nighttime routine as you would at home. Taking a warm, relaxing soak and then reading for a while can help settle down your nervous system.
· Set the thermostat to the same temperature you’re used to at home. Sleep experts recommend a cool 60-to-68-degree range to promote restful slumber.
· Use a portable white noise machine, ear plugs, or a combination of both to drown out unwanted sounds from other guests and the air conditioning unit.
· Try to go to bed and get up at a consistent time. This will help your body get back into the same pattern you set at home.
Increase Your Immune Response
One of the main bummers with flying is the dreaded “plane cold.” According to research published in JAMA, one in five passengers can contract such a malady within five to seven days of flying. Here are some ways to fire up your immune system before you travel so you’re more likely to stay healthy during and after your trip:
· Pack in probiotics: In an interview with TrainHeroic, naturopathic doctor Marc Bubbs revealed that when working with Team Canada basketball and other elite sports teams, he had his athletes start taking multi-strain probiotics two to three weeks before traveling, as it takes this long for them to have a beneficial impact on immune function.
· Move more: In the airport, avoid the temptation to sit still. If you arrive the two to three hours before departure that most airlines recommend, you can easily fit in the 6,000 to 10,000 steps per day that recent research shows can have a beneficial effect on immune function and overall health. The bag you’re planning to board the plane with can also give you a sneaky way to fit in some simple strength training, which a 2018 study showed can boost various aspects of immune function. You could alternate between carrying it in either hand and pressing it overhead. If you’re not too self-conscious, you could also break up walking with sets of air squats, lunges, and wall push-ups.
· Sort out your shuteye: Sleep is a huge factor in staying well. In fact, one study conducted at the University of California, San Fransisco found that people who only got five to six hours of sleep were 4.2 times more likely to catch a cold than those who got seven hours. Once the total sleep duration dipped below five hours, the risk went up to 4.5x. So make sure you’re prioritizing rest before your trip.
· Plan for more protein: When your body digests protein, it’s broken down into amino acids, and some of these are reduced into the antibodies that fight infection. A study released via Nutrients noted that you need enough of the amino acid glutamine if your body is to make enough of the immune system elements that tackle diseases, infections, and viruses. So make sure you eat plenty of protein in the days leading up to your flight and pack it into your pre-travel meals.