3/4/2006

-- Michael Podolinsky

Here are my survival tips.

1. Sleep on the plane if it's night time to where you are going AND at the time you will be sleeping on that side of the 'pond'. If you have trouble sleeping, stay up later than normal or get up really early before the flight so when you are on the plane, you can zonk out.
2. Have your sleep kit ready for the plane: ear plugs, eye shield, comfy slippers, a body hugging shirt to keep you warm and a zippered jacket to regulate your temp, head phones (noise canceling) to go over the ears, window seat so the person with the tiniest bladder in the world doesn't wake you up every 20 minutes.
3. When you arrive, get sunlight for at least 30 minutes and if possible and even better if it is on the back of your knees (saw an odd study that showed full spectrum lighting on the back of knees helps them in Russia with their dark winters). This lets your body know it's daytime.
4. Don't go to bed early or nap in the afternoon the first day you arrive, no matter how tempting. It will throw you off for a week. Stay up at least until 9 PM in the new time zone, later if you can.
5. I tried Melatonin and it helped one time and not so much the second. Found it DID help me to fall asleep more than prevent jetlag and THAT helped most.
6. Biz class or first class. A one-off tourist can save money in cattle car. We need the comfort to survive perpetual air travel.
7. Smile and laugh when I get tired. Just pumps me up.

-- Ray Strackbein

To reduce jet lag, make it a point to get outside and watch the sunrise and/or sunset as soon as you arrive. Your brain knows what to do with the changing light patterns and will reset your clock. Watch as many sunrises and sunsets as you need to. It is not necessary to actually be able to see the sun -- just the changing light pattern. Red clouds help. Artificial lights do not seem to help.

Stay on local time (set your watch immediately) and do not mentally convert (NOT "Wow, no wonder I feel so tired ... it's 3 AM back home").

-- Mitchell Goozé

My "secret" is to try to arrive around 4:00 pm. Once you clear customs, collect your luggage and get to the hotel it is dinner time. You can have a relaxing dinner, follow your evening, routine and go to sleep. You get up the next day ready to go. Unfortunately, with the "jammed world" we live in more flights arrive at 8:00 am so people can get in a full day's work (with what effectiveness is another question), so it is getting harder to find late afternoon arrivals.

-- Virginia Smith

• 1-3 days before I fly (as my schedule permits), I start going to bed closer to my destination time zone. So, when going to Amsterdam (6 hours later than me), I'll go to bed 2-4 hours later and get up also on that time zone. You can also start eating dinner earlier/later to get on the new schedule. Do this a few days before and the time difference won't be quite so pronounced.
• Since you're at the airport early for international flights, eat dinner at the gate before you get on the plane. That way, when you get on board, your body has already started digesting and is naturally more ready for sleep.
• Go ahead and reset your watch for the new time zone. Once you do this, you'll realize that your departure flight probably leaves right around bedtime in your destination city.
• Put on your earplugs, eye blinds, blanket, etc. and start sleeping right away. Skip the in flight meal altogether. I've even seen people who put a note outside their blanket that says they don't want to be disturbed so that flight attendants know they don't want dinner.
• Drink plenty of water. Carry at least 2 liters with you so that you don't have to find a flight attendant when you get thirsty.
• I swear by "No Jet Lag." www.nojetlag.com
• I also had an acupuncturist show me 4-5 areas where I should apply pressure several times throughout the flight. Hard to explain by email so I'd say talk to a professional. Yeah, you look funny, but you can also make friends by asking the person next to you to put 2 fingers on your knee or forehead and just hold for 2-3 minutes. :)

-- Rita Risser

In the health food store you can get No Jet Lag (also at nojetlag.com). This is an herbal remedy developed for airline pilots. I used it going to Europe and had absolutely no jet lag!

-- Gabriella Alexiou-Moline

Here is what I do every time I go overseas. I ordered the following from Sunrider products online.

Jet Lag Special
This is a sweet antioxidant and mineral replacement elixir. It is a delicious beverage that gives your body the nutrients and oxygen often robbed by long flights and time zone changes.

• 1.5 liter bottle of spring water - non-carbonated
• 2 three-gram packages of Fortune Delight
• 2 vials of VitaFruit
• 1 vial of Evergreen
• 1 vial of ElectroSport

Directions
Reduce the volume of water by 2 to 3 ounces. Mix above ingredients in the bottle at room temperature. Be sure to mix well - the VitaFruit is honey based and will settle if not mixed thoroughly or if mixed in cold water. Chill later if desired.

Drink one bottle the day before your trip, one bottle on the plane, and one bottle throughout the day following your arrival. Our experience has been that jet lag will be significantly decreased or be nonexistent so you are relaxed enough to sleep, yet have the energy you need to enjoy your trip!

-- Steve Cohn

I did my first European presentation last spring and bottomed out from jetlag by the third day. I have one major tip: Ignore all of those who tell you not to sleep when you land early in the morning. It's been the standard advice for years, but others have told me to take a one- to two-hour nap, just to get my bearings.

-- Grant Corbett

• Follow the research-based Anti-Jet-Lag Diet before and during the trip
• Take homeopathic No-Jet-Lag tablets just before and during the flight
• Use Apollo Health's portable Golite. See here for jet lag adjustment.

Additionally, the most recent study of jet lag, published by Revell and colleagues in the January'06 issue of The Journal of Clinical Endocrinology & Metabolism, found that "3 days of a gradually advancing sleep/dark period (wake time 1 hour earlier each morning), bright light on awakening [four 30-minute periods (similar to 5000 lux) with 30 minute room light between each period] and afternoon melatonin (7 hours before bed time), 0.5 mg., induced maximal phase advances." For information, Apollo Health's Golite at half intensity would be about 5,000 lux.

Note that the foregoing have helped me to adjust circadian rhythms and are not intended as medical recommendations.

-- Melissa Phillippe

The BEST thing I know is the vast importance of hydrating! My dad told me this when I was young (he traveled all the time to and from and around Europe). He actually told me that almost ALL of the experience of jet lag is actually dehydration.

I have found that it makes a big difference when I drink extra (tons) of water the day before traveling too. This is in addition to taking my own water and drinking water every time "they" offer it as well. It makes a huge difference. Also, on those extra long flights, I take a little spray bottle and spray my face and hands now and then as well.

I do also use the "No-Jet-Lag" homeopathic remedy you can find at Whole Foods. I do think it makes a difference too. But the water! OH....

-- Karen Friedman

I've done quite a bit of international traveling over the year and while there is no sure fire remedy for jet lag, here are a few tips.

• The best way to overcome jet lag is to IMMEDIATELY get into their time zone. So, if you arrive at 8 am and it's really 3 am on your body clock, do not go to sleep. Go have breakfast and get into the day.
• EXERCISE -- take a long walk, go to the gym, just move. It will help keep you up.
• Sunlight. If it is nice, go outside. The light and air is quite helpful.
• You will need to take a nap but try to push that nap back to late afternoon and set the alarm so you only sleep for about two hours. That way, you can get up in time for dinner or evening plans and you will be on their schedule -- your body clock will have started adjusting.

-- Laura Stack

If you have to travel overseas, www.stopjetlag.com offers software customized for your personal travel itinerary. It gives specific recommendations on quickly transitioning to the new time zone, based upon your destination and typical daily energy patterns. You receive advice on the best time to rest or to stay active; the best times for getting or avoiding bright light; melatonin suggestions; size, timing, and type of meals; caffeine, alcohol, and water recommendations; and the optimal time during your trip to switch your behaviors to the new time zone.

-- Catherine Palin-Brinkworth

Wherever you are, be there. Adjust your watch to local time, and live it. Don't dwell on how long the flight is, or what time it is at home, or your mind will go crazy. Live as a global citizen, entirely in the moment -- it seems to work!

-- Ron J.

The following ANTI-JET-LAG remedy works so well each time I use it, when I travel from the States to Europe, that I wouldn't waste my time with other methods. When I travel to Europe on short notice and don't use it, I wake up at around 2:30 a.m, toss and turn till about 6:30 a.m, and am groggy all day for about a week. Presidents, military personnel and Olympic athletes use it. It is quite simple, all you have to do is eat the right foods in the right amounts at the right time. But the ANTI-JET-LAG remedy was worthless for me when I flew to India (over Europe).

ARGONNE NATIONAL LABORATORY ANTI-JET-LAG DIET -- www.antijetlagdiet.com
This diet is also labeled feast-fast-feast-fast. This is because three days before you leave you eat a lot of protein and carbohydrates. Two days before you leave you eat small amounts of low calorie foods. The day before you leave is just like the first day of the diet and the day you leave is similar to the second day of the diet.

How to avoid jet lag:

1. DETERMINE BREAKFAST TIME at destination on day of arrival.
2. FEAST-FAST-FEAST-FAST on home time. Start three days before departure day, On day one, FEAST; eat heartily with high-protein breakfast and lunch and a high-carbohydrate dinner. No coffee except between 3 and 5 P.M. On day two, FAST on light meals of salads, light soups, fruits and juices. Again, no coffee except between 3 and 5 p.m. On day three, FEAST again. On day four, departure day, FAST; If you drink caffeinated beverages, take them in morning when traveling west, or between 6 and 11 p.m. when traveling east. Going west, you may fast only half day.
3. BREAK FINAL FAST at destination breakfast time. No alcohol on plane. If flight is long enough, steep until normal breakfast time at destination, but no later. Wake up and FEAST on high-protein breakfast. Stay awake, active. Continue day's meals according to meal times at destination.

FEAST on high protein breakfasts and lunches to stimulate the body's active cycle. Suitable meals Include steak, eggs, hamburgers, high-protein cereals, green beans.

FEAST on high-carbohydrate suppers to stimulate sleep. They Include spaghetti and other pastas (but no meatballs), Crepes (but no meal filling), potatoes, other starchy vegetables, and sweet desserts.

FAST days help deplete the liver's store of carbohydrates and prepare the body's clock for resetting. Suitable foods Include fruit, light soups, broths, skimpy salads, unbuttered toast, half pieces of bread. Keep calories and carbohydrates to a minimum.

COUNTDOWN (On Home Time):

	Day 1	Day 2	Day 3	Day 4 (travel day)
	FEAST	FAST	FEAST	FAST
Breakfast:	Protein	Low calories	Protein	Low calories
Lunch:	Protein	Low calories	Protein	Low calories
Dinner:	Carbohydrates	Low calories	Carbohydrates	Low calories
Coffee, tea, cola, other caffeinated beverages allowed only between 3 and 5 p.m.

BREAK FINAL FAST: Eastbound: If flight is long enough, sleep until destination breakfast time. Wake up and FEAST, beginning with a high-protein breakfast [peanuts work well per Ron]. Lights on. Stay awake and active. If you drink caffeinated beverages, take them between 6 and 11 P.M. Westbound: same for sleep & eating, if you drink caffeinated beverages, take them morning before departure.

The Argonne Anti-Jet-Lag Diet is helping travelers quickly adjust their bodies' internal clocks to new time zones. It is also being used to speed the adjustment of shift workers, such as power Plant operators, to periodically rotating work hours. The diet was developed by Dr. Charles F. Egret of Argonne's Division of Biological and Medical Research as an application of his fundamental studies of the daily biological rhythms of animals. Argonne National Laboratory is one of the U.S. Department of Energy's major centers of research in energy and the fundamental sciences, Argonne National Laboratory, 9700 South Cass Avenue, Argonne, Illinois 60439. 630-252-5575. www.antijetlagdiet.com