Stay Awake or Sleep to Minimize Jetlag?
There was a lot of information on the How can I avoid or minimize jet lag? post, so I thought I'd ask something more specific here.
I will be travelling from South Korea to the east coast of the US. I want to be productive and energetic when I get there. Would it be better to sleep as much as possible during the trip or stay awake for some portions to match my target time zone? The long haul flight is from 6:00pm (Korea time) to 4:15pm (EST), so I'll be flying most of it during target timezone's daylight. I'm torn between getting as much rest as possible or matching the timezone.
Also, in terms of light therapy, what would be best for this situation?
Best Answer
From my experience, the biggest thing is to set your watch to your destination's local time at the gate while you are waiting to board. Mentally commit to the new "local" time and do everything you can to get a jump start on acclimating your body (ie sleeping or staying awake when you need to). This includes skipping meal services if need be.
In your specific example you would be boarding at 6pm Korea time which is 5am EST, so I would recommend staying awake during the entire flight, or at least sleeping as little as possible.
I typically like to stay away from soda or coffee that has caffeine, as this alters your body's natural sleep cycle. However, in your case it may be useful to help stay awake during the flight.
Some other things that work best for me are:
- Eat Light, heavy foods suck my energy
- Stay hydrated, water or a sports drink
- Avoid caffeine, (unless deliberately trying to stay awake)
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Does sleeping help with jet lag?
Adjust your sleep-wake schedule: Getting on the sleep-wake schedule at your destination quickly may help with jet lag symptoms. Focus on getting quality sleep: Sleeping on the plane, if you can, may help your body adjust faster to a new time zone.What can you do to minimize jet lag?
Travel tips: Ways to minimize jet lagHow long should I nap for jet lag?
And, despite what travelers may have heard about avoiding naps if they're trying to beat jet lag, he said that a 30-minute to hourlong snooze is actually beneficial because it gives you enough energy to stay awake through the day but still get a good night's rest.What time should I sleep on the plane to avoid jetlag?
Try to Adjust Your Schedule Before Your Trip If you're flying eastward, it's a good idea to go to sleep one hour earlier every night for a few days before your trip. On the other hand, if your travel involves flying westward, try to go to bed one hour later for a few days before your trip.Avoid Sleep Problems Caused by Jet Lag | Insomnia
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Answer 2
If the goal is to be chipper and productive when deplaning, then the best scenario is that you are able to sleep-well for the 8+ hours immediately before arrival. Staying hydrated has been known to a challenge on transpacific flights and staying hydrated can only improve your position. I would avoid caffeine or other stimulants. Safe travels
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