British Airways conducted a study on
passengers' in-flight sleeping habits and found that whilst most people
understood how they get jet lag, 67 per cent of people surveyed don't know how
to manage it.
As a
result, the airline developed a new jet lag calculator, with the help of Dr
Chris Idzikowski, one of UK's leading authorities on sleep, which recommends
some ways to overcome jet lag - namely through seeking and avoiding light.
Dr
Idzikowski explained the influence of light on human's body clock.
He
said: "Light is one of the primary cues that the internal body clock uses
to maintain a link with the outside world. Flying across time zones puts the
body into new patterns of light and activity more quickly than the body clock
can adjust to it. Confusing the body clock like this is what causes jet
lag."
The jet
lag calculator gives users an indication of an optimum time slot to seek and
avoid light. In seeking light for example, a traveller should expose him- or
herself to a light source to give the body clock a cue that it is day time.
Doing so, the body is given time to recover from jet lag and more swiftly ease
into the new time zone.
British
Airways also developed a tool for calculating slump time - the time frame you
will feel the sleepiest. Having that information will help especially business
travellers plan their meetings around slump time and avoid having
mind-challenging meetings during the time they feel like snoozing the most.
Dr
Idzikowski also said that jet lag can also sometimes be confused with travel
fatigue, which is "a combination of the stress of travelling and the sleep
debt accrued whilst travelling".
The
attention span of those suffering from travel fatigue can be reduced by 75 per
cent, and his or her ability to make normal judgements and decisions can be
reduced by 50 per cent, said the report released by British Airways.
So
instead of starting off your holiday or business trip with jet lag or travel
fatigue, here are six helpful tips to minimise jet lag.
6 top
tips for a restful flight
Get a
good flight's sleep next time you travel with these quick fixes for satisfying
slumber.
1. Exercise
Use
exercise to reset your body clock or to revitalise after a long flight.
Exercise in the morning of your new time zone.
Take it
easy for two to three hours before bed time and, during your flight, relax your
muscles before sleep by doing gentle stretches and walking up and down the
aisles.
2. Use caffeine strategically
Yes, it
disrupts sleep, but if you know how long its effects last, it can help you to
manage your sleep.
Get the
most from your tea or coffee by figuring out when you will be at your most
sleepy and having a cup then, rather than drinking it throughout the day.
Also,
always avoid caffeine two to three hours prior to bed time.
3. Manage alcohol intake
Alcohol
is widely used as a sleep remedy but it can disrupt sleep. In addition, while
it can knock you out, it can mean that you don't breathe properly while asleep.
While scientific research shows that a nightcap doesn't promote sleep, it is
alright to have one in moderation.
4. Strategic napping
Some
sleep is always better than no sleep. Naps improve performance and alertness.
Once
you arrive in your new time zone, calculate when your body would normally be
sleeping and schedule a strategic nap for that time. The optimum nap time is 45
minutes. Any more and you'll fall into a deep sleep and wake up groggier than
if you hadn't napped at all.
Alternatively,
a two-hour nap allows your body to go through a full sleep cycle. Always give
yourself 15 minutes to wake up from a longer nap and don't nap too close to
your main sleep period.
5. Be aware of slump time
Be
aware of when you're going to be sleepiest and don't book important meetings
for that time. For example, when you travel from Singapore to London (GMT +8),
you will hit slump time between London 5pm and 8pm - the equivalent of 12am to
3am at home.
6. Staying on home time
If
you're away for 48 hours or less, beat jet lag by staying on home time. That
means, eating at the times you would at home, staying out of the light when
you'd normally be in darkness at home (use sunglasses or stay indoors), and
avoiding important meetings during your maximum sleepy time.
YOUR
SLEEP CHECKLIST
Before
the flight
-
Establish
a bedtime routine
-
Start
adjusting your sleep schedule with your destination's time zone in mind
-
Minimise
stress during the flight by getting organised for your trip early
-
Pick
out a travelling outfit of loose fitting comfortable clothes
-
Check
in online so you can start relaxing as soon as you get to the airport
During
the flight
-
Use
sleep triggers from your bedtime routine
-
Select
a relaxing music channel from HighLife Entertainment
-
Use
an eye mask, neck pillow and ear plugs
-
Change
your watch to your destination time
-
Relax
your muscles with gentle stretches and walking up and down the aisle
When
you arrive
-
Exercise
in the morning to help reset your body clock
-
If
you're staying somewhere unfamiliar, make sure the room isn't too hot or too
cold and ask that you're not disturbed when trying to sleep
-
Use
sleep triggers from your bedtime routine
-
You
will feel most tired between 12am and 3am home time. Figure out when this will
be and avoid important meetings, take a strategic nap or use caffeine during
this time
-
If
you're on a short trip of less than 48 hours, avoid jet lag altogether by
staying on home time as much as possible
-
Avoid
exercise within two to three hours of bedtime
Once
you're home
-
Make
a note of factors that helped you avoid travel fatigue and beat jet lag and
anything that caused you stress.
-
Use
this list to help you plan for your next flight.
-
Calculate
your slump time here and check out the jet lag advisor here .
For
more information on sleep, listen to a series of sleep advice podcasts from
British Airways' own sleep expert, Dr Sleep, Chris Idzikowski.
Source:
British Airways
AsiaOne
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