Travelling from Switzerland to Thailand without prolonged jet lag

A business trip to Bangkok, a retreat to the turquoise beaches of Thailand, a reconnaissance to the historic sites of Sukhothai… whatever the purpose of your visit to Thailand, jet lag is not something you should have to face. Sleep problems, difficulty concentrating, daytime sleepiness, digestive problems…, these are just some of the side effects of jet lag. There are six time zones between Switzerland and Thailand, so the jet lag might last for six days. Thanks to scientific research and advances in technology, there is now a remedy for this.

Jet lag research has been on-going for more than half a century. By the late 1950s, attention was focused on finding the causes of, and possible treatments for jet lag in order to prevent business people, athletes and pilots, who were 'frequent fliers', from experiencing a drop in performance. This research discovered the importance of the effects of light on the body.

Firstly, the human 'body clock' follows its own rhythm of day and night over approximately 24 hours. Even if there was no input from the outside, our bodies can tell it is time to sleep when body temperature drops and muscles begin to relax. An important part of regulating this clock is the suprachiasmatic nucleus in the brain. This is, so to speak, the 'master clock' which regulates the body clock. The effects of light and dark on this 'master clock' influence many bodily functions.

The best case is where the external factors are synchronized with the internal body clock. As soon as the body perceives a time shift, it will respond to the challenge. Jet lag symptoms only usually occur from a flight that crosses more than two time zones. If the time difference is less than this, the body can quickly and easily adjust to the change. If one considers the drastic change of shortening the day by five to six hours, or of lengthening the day by a few hours, it is amazing how well our bodies do adapt to new conditions.

If the sleeping-waking cycle and also the times of meals are both changed, then natural fluctuations in body temperature, cardiac rhythms and even muscle regeneration will be affected. This is why the effects of jet lag should not be underestimated. If you are staying for a longer period in the destination country, then it is advisable to take measures to prevent jet lag before you travel. However, for short trips lasting a few days, it is better not to let the body adjust to a new cycle. In this case try to take sleep and meals at the same times that you would usually do at home.

If, however, you wish to reduce jet lag on a trip from Switzerland to Thailand, it will help to consider the following tips:

• It is recommended that for three days before the flight you should go to sleep half an hour earlier than usual.
• After waking up in the morning, you should expose yourself to strong light, either using daylight, or a light therapy device like the Valkee 2 Human Charger.
• The flight time can be between 10 and 14 hours. Adjust your watch to the local time of your destination, and take your meals according to that time. Make sure you drink enough fluids, preferably water, and avoid the stimulating effect of caffeinated beverages, or alcohol.
• On arrival day, in the morning, expose yourself to strong light, either by staying outside in sunlight, or by using the Valkee 2 Human Charger, which is the best way to do this due to it's convenience. You can use the device up to 4 times a day, with two-hour intervals, for a short treatment time.
• Each day after arrival, stay in strong light around noon, or early afternoon, and this light must be of an intensity greater than 2500 lux. Each day try and get the light three hours earlier.
• When you are in the 'Land of Smiles', make sure you feel like smiling too, and are not plagued by jet lag. Be cautious when eating spicy food, if you are not used to it. In any case, avoid eating spicy foods before bed, and treat your body to mild, easy to digest food- your body needs a little time to adjust, no matter how well you prepare for the prevention of jet lag.