Beating Jet Lag (East to West)

[Sassicaia]

I'd be curious to know your tricks to beating jet lag as best possible to be alert for your delivery day. This doesnt really apply for people traveling from the east coast to europe, but more for people who are trying to combat 8+ hours. Any rules you use that work best? I do a lot of travelling (flights every month), but never to time zones more the 3-4 hours.

We leave vancouver 6:40 PM and arrive in Munich the next day at 1:50 PM. We arrive Friday with delivery on Monday, so we have 3 nights to adjust a bit. I booked us first class on Lufthansa to make the ride as comfortable as possible which should help. The only things I know for sure is 1.) Don't nap when we arrive and just push through and 2.) don't get drunk on the plane. The 2nd will be VERY hard given we're going first class. Under normal circumstances id get bombed

Is it best to sleep on the plane, or stay awake the whole trip and even stay awake when arriving at 2pm?

Any tricks/suggestions would be appreciated.

[dalto]

I partially shifted my schedule ahead of time by getting up very early in the morning for a few days prior to leaving. This allowed me to fall asleep early on the plane. I then made sure I woke up at what would be a reasonable time in the destination city. Something like 9:00AM.

Since this didn't leave much time for sleep so I was pretty tired the first day but pushing through it left me perfectly normal for the rest of the trip. No jet lag at all.

[Bris2016M4]

Being in military I go thru this all the time. What works for me is not sleep on plane and when I get to destination I am tired for sure but I will go to bed at a normal time at the destination time. Went from Ft Lewis, WA to Germany and this worked to perfection. The first day is rough but that next night you will be ready for bed lol.

[m3aviator]

There is no "trick" to beating your circadian rhythm. Sleep when your tired, eat when your hungry.

[stealth70mde]

When I used to travel to Europe a lot I was taking over-the-counter melatonin pills for a few days when it was a normal time to go to sleep at my destination.
The melatonin tricks the brain that it's time to sleep.

Also, I didn't refrain from sleeping in the plane but I made a point not to go immediately to sleep at my destination until at least early in the evening.

https://en.wikipedia.org/wiki/Melatonin

[dinonz]

Travelling to and from NZ before I moved here was brutal - especially going there. You depart Austin in the evening (I can't sleep on a plane so get no sleep) and 24 hours later you arrive in NZ at about 6am, and have to stay awake all day. I didn't do any prep or anything - just fought through it. Last time I went back I got in at 6am on the day of my nieces 21st and had to attend her 21st birthday party that night - was fun though - nobody in my family knew I was coming home.

Coming this way isn't so bad - you leave in the evening in NZ, and arrive in the evening here, so I just have a burger on the way home, watch a movie then crash - all rather easy.

[mitch32]

Sleep will fall in place fairly naturally (at least for me), I've done that flight from Van to Munich, the best thing is to eat the meals on time. Eat breakfast at breakfast time, lunch at lunch, dinner at diner time. Takes me usually 3 days to get use to time change, but sleep isn't my issue, it's eating routine. Everyone is different but I still feel eating plays a huge roll.

[BavarianFanatic]

There really isn't a whole hell of a lot of difference between a 6 hour shift and an 8 hour shift. They both suck.

Most importantly, stay well hydrated. If you can sleep on the plane, great. If not, push through and stay up until a reasonable time that'll net you s decent number of hours of sleep with a little bit of "sleeping in" to assist with making up the inevitable deficit. Avoid long naps on arrival day at all costs. It'll just lengthen the time to adjust.

[cipri]

Originally Posted by dinonz

Travelling to and from NZ before I moved here was brutal - especially going there. You depart Austin in the evening (I can't sleep on a plane so get no sleep) and 24 hours later you arrive in NZ at about 6am, and have to stay awake all day. I didn't do any prep or anything - just fought through it. Last time I went back I got in at 6am on the day of my nieces 21st and had to attend her 21st birthday party that night - was fun though - nobody in my family knew I was coming home.

Coming this way isn't so bad - you leave in the evening in NZ, and arrive in the evening here, so I just have a burger on the way home, watch a movie then crash - all rather easy.

the worst for me was
Orlando LA Tokio Taipei total 38 hrs

[dinonz]

Originally Posted by cipri

the worst for me was
Orlando LA Tokio Taipei total 38 hrs

That sounds horrid. And so many stops makes it worse to me - I hate sitting in airports. Hate sitting in aircraft too unless I'm in the front left seat, but they won't let me sit in that one. Don't know why - I have a multi-engine rating!

[larryn]

Flying to Europe from Seattle at least once a month, and Asia every third month or so, I know where you are coming from... Your #1 and #2 rules are juxtapositioned to my philosophy.

I do have a few drinks, starting in the Delta lounge, and take a Melatonin on the plane, fall asleep (I used to never be able to sleep), and arrive in Europe at 1pm. When I get to the hotel, force myself to take a 1 hr nap.. and no more. That nap invigorates me, but doesn't mess me up to the point where I cannot fall asleep later on.

After waking from teh nap and taking a showre, I then stay awake until 10-12pm. From there, I'm 100% acclimatized. If I skip the nap, due to meetings, I'm completely hosed for days.

Going west to Asia or Australia, I have a different strategy, depending on the flight times.

[dubsesd]

Double espresso....repeat

[JoeyBananas]

Originally Posted by dinonz

That sounds horrid. And so many stops makes it worse to me - I hate sitting in airports. Hate sitting in aircraft too unless I'm in the front left seat, but they won't let me sit in that one. Don't know why - I have a multi-engine rating!

I sit in the front left seat of an Airbus........believe me, you don't want ro be there either for long flights haha

[dinonz]

Originally Posted by JoeyBananas

I sit in the front left seat of an Airbus........believe me, you don't want ro be there either for long flights haha

I dunno - I bet the view is better!

[JoeyBananas]

Originally Posted by dinonz

I dunno - I bet the view is better!

Can't argue there!, lol

[afadeev]

Originally Posted by larryn

I do have a few drinks, starting in the Delta lounge, and take a Melatonin on the plane, fall asleep (I used to never be able to sleep), and arrive in Europe at 1pm. When I get to the hotel, force myself to take a 1 hr nap.. and no more. That nap invigorates me, but doesn't mess me up to the point where I cannot fall asleep later on.

After waking from teh nap and taking a showre, I then stay awake until 10-12pm. From there, I'm 100% acclimatized. If I skip the nap, due to meetings, I'm completely hosed for days.

Roughly, the same strategy here (when heading East).
The goal - adjust to the new time zone as quickly as possible - the day of the arrival.

Most flights leave US in the evening, land in Europe in the morning of the next day. Some times I sleep on the plane (noise cancelling headphone help), other times not (usually, courtesy of over-eager cabin crew, or work).

Never feel great upon arrival, but fully functional.
Get to the hotel fast, take a short nap, shower, few espressos. Head out on the town to occupy myself until nap time in the local time zone. Good food and drink help. Next morning, you should be fully adjusted and ready for battle.

a

[Rennyk.]

International first class and a few days to recover, I would abuse the first class experience no doubt. You'll be fine in a day enjoy the amenities

[Sassicaia]

Originally Posted by Rennyk.

International first class and a few days to recover, I would abuse the first class experience no doubt. You'll be fine in a day enjoy the amenities

Honestly while everyone gave great advise this is probably my favorite.

Im going into this with a plan, but as soon as they start pouring the Champagne and Margaux all plans will probably be out the window.

[snareman]

I have always planned my delivery for the morning I arrive. We fly overnight and head directly to the Welt. I sleep on the plane as best as possible (the Bose headphones definitely help with the noise) and am usually fine to make it through the delivery. If the excitement of getting your new car doesn't keep you awake then nothing else will. After that we usually end up crashing for an hour or so at the hotel just to catch up a little and then go to bed at a normal time that night. I've tried making it all the way through that first day and my body just won't go for it. Same way after I work a night shift in the ER. I've tried just staying up the next day, but my body won't go for that either.

[///M-Furby]

I never get lag, ever. Each time I did ED I couldn't fall asleep (excitement). So it was basically 32 hours before I got sleep. My recommendation:
1) If you are going to arrivei n the morning, sleep on the plane
2) If you are going to arrive in the afternoon/evening, don't sleep on the plane

Then go to sleep at a normal time in Germany

[Nothing]

^ Yep! Our flight lands at 9:50am in Munich. I'm sleeping on the plane. My wife and I will need one of our Ambiens but that's because I can't stand sleeping in a reclined chair. I'm a belly sleeper.

[Invictus]

Originally Posted by m3aviator

There is no "trick" to beating your circadian rhythm. Sleep when your tired, eat when your hungry.

Says the dude with Homer Simpson as an avatar.