Jet lag: How it affects top executives and how to best overcome it

If you frequently cross the Atlantic, you probably already know first-hand what jet lag is. That sleep imbalance that usually accompanies long trips that include sudden changes in various time zones. This process, technically called circadian dysrhythmia, means that the body’s biological clock has gone off-kilter.

Both the hours of sleep and the routines and rituals established before going to sleep are closely related to the hours of exposure to light. As night falls or natural light decreases, the brain begins to prepare for sleep by releasing a hormone called melatonin that helps you fall asleep. Excessive exposure to light makes it difficult for the brain to release melatonin, and this makes it difficult to fall asleep and stay asleep.

Travel disrupts these natural cycles due to changes in light exposure, whether natural or artificial, as you move across time zones. This change in circadian rhythms means you can be awake when people at your destination are resting. The next day you will be more tired, it will be difficult for you to concentrate, and you will be less productive, slower, and perhaps a little clumsier.

Sometimes you will be irritable, or feel fatigued, or have a headache. All these symptoms, however varied they may be, are caused by jet lag that can cause difficulty sleeping at the usual time, frequent tiredness during the day, lack of concentration, decreased motivation, upset stomach, loss of appetite, feeling of disorientation and poor mental and physical performance.

Jet lag symptoms can persist for about a day for every time zone you cross, regardless of whether you’re traveling east or west (traveling across three time zones would mean you could experience jet lag symptoms for three days). During those days it will be more difficult to work at the usual pace or make accurate decisions. Although it is difficult to avoid these symptoms, what is possible is to shorten the days of jet lag or to take necessary steps so that the mismatch is smaller.

– Adjust your biological clock to the target time.

A few days before traveling, try to sleep and eat according to the schedule of your destination. For example, if you are traveling from New York to Tokyo, try to sleep and eat according to Tokyo time a few days before your trip. This will help your body gradually adjust to the new schedule and reduce the effects of jet lag when you arrive.

– Rest during the flight.

Take advantage of the flight time to sleep and rest as much as you can. Consider bringing a pillow, noise canceling headphones and a blanket. Our advice, if the work that awaits you on the other side is important, invest in a Business Class ticket. Resting during the flight will help you feel refreshed and refreshed, allowing you to be productive throughout your work trip.

– Stay hydrated.

Hydrating during the flight is important to avoid fatigue. The side effects of jet lag can be worse if the body is dehydrated. Avoid alcohol and caffeine during the flight.

– Go out to the sunlight.

Exposure to sunlight can help adjust your biological clock. Schedule outdoor activities during the day when you arrive at your destination. Sunlight will not only make you feel more awake and alert, but it will also help you fall asleep at night and reduce the effects of jet lag.

– Exercise.

Physical activity will help you maintain energy. Even if you are tired, consider going to the hotel gym or taking a walk to stay active. Exercise will help you adjust to the new schedule and reduce the effects of jet lag. In addition, exercising will help you focus and be more productive during meetings on your work trip.

– Limit your intake of caffeine and alcohol.

Even if you think you need it, decline that cup of coffee. Caffeine and alcohol can affect your ability to sleep and will prolong jet lag. Instead, opt for healthy options like water and natural juices that will keep you hydrated and energised.

– Take some time to adjust your biological clock.

Give your brain time to adjust to the new schedule before scheduling important meetings or making work commitments. In this way you will be more alert and focused during meetings, and you will improve your productivity and efficiency.