business travel and productivity: how to minimize jet lag

HOW TO MINIMIZE JET LAG

Business Travel and Productivity:

Introduction

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Your Compass


What is Jet Lag? What are common symptoms of jet lag? What is worse—flying East or West? What you can do to reduce jet lag.

Before, during, and after your flight What you should avoid to reduce Jet lag. Conclusion

What is Jet Lag


What is Jet Lag? Jet lag is the disruption of your

circadian rhythm—your body clock. Body clock is regulated by

“zeitgebers,” also called time cues. Time cues are the alteration

between light and darkness or social time cues1.

Symptoms of Jet Lag


What are common symptoms of jet lag?•Anxiety•Dehydration•Disorientation•Exhaustion•Headache• Indigestion, and• Impaired Coordination

What is Worse…?


Flying Eats

Flying West

OR

What is worse?


Flying East

…flying east gives you more jet lag than flying west.

What is worse?


Flying West….the body recovers faster flying west.

How to Reduce Jet Lag…


Before your up-coming flight Reduce your stress Eat light, healthy meals Stay on your exercise routine Consult your doctor if you have a

chronic illness, and Get a good night’s sleep the night

before your flight



During your flight Arrive at the airport early Use flight time as time zone

transition time Sleep as much as you can on the

plane Wear comfortable clothes Get up and stretch or walk the

aisle



During your flight cont. Drink plenty of water Remove or loosen your shoes Use earplugs or headphones to

tune out noise Use sleep mask or eyeshades to

block out light Use travel pillows and footrest

Avoid using…


Alcohol before and during the flight Slows down your circadian rhythm Increases dehydration

Beverages with caffeine (use strategically)

Sleeping pills during the flight2 Supplements because they lack FDA

approval

Avoid using…


Supplement and Pills“NASA advises against using pills or

supplements to alleviate jet lag.”

“According to the Mayo Clinic “there is no single pill for treating jet lag

symptoms.”



After your flight Try to sleep on new time zone schedule Try to eat on new time zone schedule Stick to your established daily routines Exercise to stay awake during the day Expose yourself to sunlight Keep naps to less than 45 min. or to

more than 2 hours

Conclusion


Conclusion Q&A

Thank You

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