In-flight Fitness - Day after

In-flight Fitness

Day before

Travel day

Day after

Your biological clock becomes 'confused' when the aeroplane crosses several different time zones. This is known as 'jet lag'. Jet lag can cause tiredness, sleeplessness and lack of appetite.

Your body needs approximately one day to recover from each timezone that is crossed. It appears that the body recovers faster from West bound flights than from a flight flying East.

You can limit the effects of jet lag by having a good night's rest the day before you depart. If you will be staying at your destination for only 48 hours, it is advisable to maintain your normal sleeping pattern. If you will be staying for a longer period of time, try to adjust to the local clock as soon as possible.

Eating

Try to eat at times that are normal to this time zone.
Eat a breakfast that is high in protein (for example, meat, fish, milk, eggs or cheese).
The same applies to lunch - preferably rich in proteins.
Choose a dinner with products that are high in carbohydrates (such as rice, pastas, potatoes, bread and sweet things).

Sunlight

Try to get at least 30 minutes of bright (sun)light in the afternoon.

Sport

If you arrive at your destination well before your bedtime (6 hours or more), try to exercise or go for a walk. This will help to get into the routine of your new time zone.
Don't exercise shortly before you want to go to sleep. It is far more difficult to sleep immediately after serious physical exertion because your body temperature will be raised.

Sleep

Try to adjust as soon as possible to the time zone of your destination.
If it becomes difficult to stay awake (this is especially true for flights heading West) try the following:
become active, try to exercise or go for a walk
talk with someone
read, or listen to music.
listening to local 'Zeitgebers', time signals such as it becoming light in the morning, increasing noise in traffic during the rush hour, church clocks, etc.