Stay Sharp, Be Successful

When jet lag strikes, it can be difficult for traveling executives to stick to their schedules in a new time zone, which can affect business. Successful trips require good physical and mental condition so that executives can handle the large amounts of information which they encounter, from basic details such as dates, times and names to more complex data like negotiation details, company information, etc.

Try remembering all that when you’re fighting off jet lag’s symptoms (exhaustion, headaches, anxiety, dehydration, to name a few) and you might find yourself overwhelmed.

However, if you stick to the following simple guidelines, you can mitigate the effects of jet lag and find success on your next business trip.

1. Adjust your sleep cycle before your trip

When your travel across time zones (flying east to west or vice versa), your circadian rhythm gets thrown off and makes it hard for your body to adjust and recover. But if you adjust your sleep cycle before your trip, you give your body time to acclimate to a new time zone and sleep schedule. This allows for you to seamlessly adjust to the new city.

If you’re heading east, wake up and go to bed earlier than you normally would. Begin adjusting your sleeping habits at least one week before your trip.

2. Regulate light exposure

Light signals to your brain when it’s time to be awake and when to sleep. By regulating your intake of light before your time, you can more effectively adjust to a new time zone. If you’re flying west, expose yourself to light at dusk and early evening to delay your body clock. If you’re flying east, expose yourself to light earlier than usual.

3. Stay hydrated

Dehydration doesn’t just make you feel ill, it also slows your recovery from the effects of jet lag’s other symptoms.

Airplane cabins are quite arid, so drink water and avoid alcohol and caffeine because they’re diuretics that dehydrate you faster. Begin hydrating as soon as you wake up and sip small amounts of water throughout the day.

Drinking too much water at once makes you feel bloated and full, which might prevent you from getting proper nutrition.

Drinking water during the flight will also cause you to get up for restroom breaks, which is a good time to stretch your legs and get some exercise. Remaining stationary for long periods of time affects your energy levels, which can bog you down.

4. Eat right

Your body cannot metabolize food well in the evening, which can interrupt your later stages of sleep, so avoid large meals in the evening. Also avoid spicy foods and eating steak while in flight because it’s difficult to digest when you’re stationary.

5. Prepare your hotel room for a good night’s sleep

Once you arrive at your destination, get some sleep that first night. About an hour or two before bed, keep the lights dim, close blinds or curtains and cover any light from a clock, TV and smartphone because they may reset your internal clock to the wrong time.