Jetlag Survival Guide
Age-Proof Your Travels
After a wonderful 2 months of Living the London Life, it sadly comes to an end, and we reluctantly make our way home.
We have never worried about jet lag before. The effect is minimal when we hit London from Australia via Asia. We just hit the ground running. So much to do and see.
The return trip is always a little worse, but we usually just sleep it off. It takes about a week to normalise. But this time, we were shocked at how affected we were. Is it the 3-year Covid hiatus? or is it that we are 3 years older?
With no plans to stop travelling any time soon, I need to take a closer look.
Does jetlag affect us more as we age?
My research reveals that the effects of jetlag can indeed increase as we age. Here are a few reasons:
Circadian Rhythm: Our body's internal clock, known as the circadian rhythm, regulates our sleep-wake cycle and other bodily functions. As we age, this natural rhythm may become less flexible and adaptable, making it harder for us to adjust to new time zones.
Sleep Patterns: As older adults, we probably already know our sleep patterns are changing. It could be shorter sleep durations or more fragmented sleep. These changes can make it more difficult to recover from the disruption caused by travelling across time zones.
General Health: As we age, certain health conditions, such as cardiovascular issues or hormonal changes, can affect our overall resilience and how well we adapt to environmental changes. Additionally, certain medications may impact sleep quality or exacerbate the effects of jetlag, contributing to increased fatigue and difficulty in recovering.
Lifestyle Factors: A big, infrequent trip may add responsibilities, commitments and stress to our travels.
While jetlag may affect us as we age, it's important to remember that everyone's experience is unique. It’s time to implement strategies to age-proof our travels.
How to minimise the impact of jetlag
Plan ahead rather than letting it stop us from enjoying exploring the world or visiting family. Here are some ideas:
Flight Timing: Opt for flights that align with natural sleep patterns. If possible, choose flights that allow you to arrive at your destination during the day, giving you ample time to adjust before bedtime.
Not always possible on 24-hour flights between Australia and Europe. I just hope the airlines have worked out the best timings.
Gradual Time Adjustment: A few days before the trip, gradually shift your sleep and meal times closer to those of your destination to help your body adapt to the new time zone in advance.
Pre-flight adjustment is probably not going to happen for me. Time adjustment revolves around maintaining an Apple Watch streak. Adjustment happens after departure when I have closed my rings for one day, and I move the time to the destination time to start the rings moving for the next day. It certainly doesn’t happen as we soak up everything London before we depart for home.
Hydration: Start hydrating well before the flight and continue to drink plenty of water during the journey. Staying properly hydrated can help combat the dehydrating effects of air travel, reducing fatigue and aiding in adjusting to new time zones.
Yes, I can do that.
Sleep Hygiene: Maintaining good sleep hygiene is crucial for age-proofing your travels. Easier said than done. Consider the following:
Pre-Flight Rest: Get a good night's sleep before your flight to ensure you're well-rested and prepared for the journey. We always check into a hotel at Heathrow the night before our trip home to eliminate the stress of a London motorway on travel day. But does anyone sleep the night before a big flight, especially if it is an early morning flight?
In-Flight Comfort: Bring a neck pillow, eye mask, and noise-cancelling headphones to create a comfortable sleep environment during your flight. Minimising disruptions can help you get the rest you need. Or do what I do, travel business class on a flatbed. Still no guarantee of sleep, but comfortable.
Nutrition and Exercise: Maintaining a healthy lifestyle while travelling can significantly impact how well you age-proof your travels:
Eat Light: Opt for light, nutritious meals during your journey and upon arrival. Avoid heavy foods that can disrupt your digestion and contribute to feelings of fatigue. OK, I’ll stick to the in-flight lobster. Seriously, I have finally been able to ditch the in-flight alcohol since the airlines started reducing the quality of the champagne!
Stay Active: Engage in light exercise, such as stretching or walking, during long flights to improve blood circulation and prevent stiffness. Upon arrival, incorporate physical activity. No problem. I have an Apple Watch streak to maintain, so I walk the length of the airport before boarding. Do you know how long Changi Airport in Singapore is? I haven’t reached the end of it on my walks yet. Standing yoga in the aisle every hour to maintain a streak produces interesting looks from passengers. Don’t care.
Does flying west reduce jetlag?
Seems like it’s a yes to that. Here's why:
Time Adjustment: When you fly west, you're essentially extending your day. This means you'll have more daylight hours to stay awake and adjust to the new time zone. Your body may find it easier to adapt to a longer day rather than a shorter one.
Delayed Sleep Phase: Our natural sleep-wake cycle tends to have a slightly longer natural rhythm than 24 hours, which is known as a delayed sleep phase. This means it's often easier for our bodies to stay awake longer than to go to bed earlier. Flying west can align better with this natural tendency, making staying awake until the local bedtime easier.
Circadian Rhythm Adjustment: When flying west, you're essentially "chasing the sun." This means you're moving towards earlier time zones, which can help your body gradually adjust to the new schedule. It's generally easier for our bodies to shift our internal clock forward rather than backward.
However, flying west does not completely eliminate jetlag. The severity of jetlag can still vary depending on factors such as the number of time zones crossed, individual differences, and how well you manage your sleep and light exposure during the journey.
So that’s why we can hit the ground running in London. But as noted, there is a limit. One time we flew to London and a couple of days later, flew to Chicago and immediately drove 4 hours to Iowa (don’t ask). That overloaded the fly-west theory a smidge.
Right, so an around-the-world flight heading only west seems to be the answer! Add enough time in each stopover to eliminate jet lag. And on investigation, it is cheaper than a return ticket to London. Sounds like my kinda plan.
My favourite Substacks this week:
Pull-up Training Wheels, by Mike’s Home Exercise
Why Boring is Better for Nutrition, by Michael Easter,
Practical Prescriptions to Feel Better, by Robert Roy Britt, Wise and Well
Hi Robyn, The trip to London sounds wonderful. I was there for a couple of days - two months would have been fabulous. You mentioned jetlag and age. I just returned from a 13-day roadtrip and it seemed as if it took much longer to recover. I wondered if "triplag" could be a similar occurrence.
Wonderfully researched! I really enjoyed