Tips to avoid jet lag when flying from Japan to Switzerland

To return from a meeting in 'The Land of The Rising Sun', to Europe, does, after all, mean you are flying back through eight time zones. While it is 21.00 in Japan, the Swiss are still enjoying lunch. While this affects the length of the flight time, it also affects the duration of time you will suffer the symptoms of jet lag. The length of the flight does not allow compensation for the time difference. Usually the body arrives at a destination which is a few hours ahead of the body clock, so indeed it lags behind. The obvious answer to the problem is to get rid of time zones, but, in reality this can’t happen.

The introduction of a global systematic time zone system took place as recently as 1884, in order that the creation of timetables might be simplified. With the advent of long-haul flights, this system assumed greater importance. On an airplane, you can fly halfway around the globe, and more, in just a day. Depending on your flight path, you can even travel from Japan to Zurich in just one day.

Anyone who has ever flown over at least two time zones will be familiar with the symptoms of jet- lag; insomnia, fatigue, difficulty concentrating and digestive problems may all be experienced as a consequence of the 'Time Zone Hangover'. However, the cause of this is not the time zones, but the body clock.

Many of the body's internal processes are controlled by the body clock, which roughly corresponds to the 24 hour day-night cycle. External factors, such as light, darkness and food intake are also important, and these external factors need to be in harmony with our internal body clock. The body faces a big task when coping with a time shift. Luckily, studies have shown that using light and darkness can be used to help reduce the severity and the duration time of jet lag.

Generally speaking, if your stay in the new country is only a few days long, it is mostly worthwhile to keep to the pattern and times of home – i.e. do not make any time adjustments. If however, your stay is for a longer period, then you should prepare for the change before you depart. The main attention should be given to the sleep and digestive problems caused by jet lag. It helps to slightly alter your sleeping and waking pattern, and also your meal times before the flight, so that you adapt better when you get there.

You can have some success using a sufficiently strong light, and using the stimulus of darkness. Light therapy lamps have been proven to be effective, because you need to use light at an intensity of at least 2500 lux, which can only be achieved by a therapy lamp, such as the Valkee 2 Human Charger, or by staying outdoors in the sunlight. At times when the stimulus of darkness is needed, wear sunglasses if you are outdoors, or, if it is time to sleep, use a sleep mask to ensure complete darkness.

Those of you who are about to fly home to Switzerland from Japan should go to bed a half hour later for three consecutive nights before the flight, and expose yourselves to more light during the evenings. You can also take some precautions during the flight itself. Ask what the local time is in the destination country, and set your watch to that time. This allows you to adjust your meal times to the new times. It is also especially important, both before, and during the flight, to drink plenty of water. If your body is dehydrated, you will suffer more from jet lag. On arrival, in the evenings, expose yourself to as much sunlight as possible, or use a light therapy device.

In the morning, after waking up, you should avoid light exposure, until the late afternoon or early evening, when you should either stay out in daylight or use the light therapy device.

The handy Valkee 2 Human Charger light therapy device has been tested and approved as an aid to avoiding jet lag. It is highly portable, and so can be used while you are in Japan. It fits into the palm of your hand, and is very robust. What's special about it is that the light is delivered to the brain via the ears. This is done with two ear-plugs containing LEDs, enabling you to use the device while on the move. The treatment time is twelve minutes, and the Valkee 2 can be used up to four times a day, with intervals of two hours or more. So, if you are travelling from the Land of the Rising Sun, it is handy to have your own little sun in your suitcase!