Laura Busby, Commercial Director, Good Travel Management shares tips on how to manage jet lag and disrupted sleep routines when travelling for work. Jet lag can be a significant challenge for business travellers, disrupting sleep routines and impacting performance during crucial work trips.
However, with careful planning and implementation of strategies, it’s possible to mitigate its effects and ensure that travel remains productive and efficient.
Here are a few practical tips for what employees and employers can do to minimise the effects of jet lag when travelling for work…
Employees
Build your sleep pattern before flying
Prior to your trip, gradually adjusting your sleep schedule to align with the time zone of your destination can help minimize the shock to your body’s internal clock upon arrival.
By slowly shifting your bedtime and wake-up time, you can ease the transition and adapt more smoothly to the new time zone.
Focus on hydration and nutrition
Maintaining adequate hydration and replicating your diet as closely as possible to what you would typically consume at home can help combat the effects of jet lag.
Hydration plays a crucial role in regulating bodily functions, while consistent nutrition provides the necessary nutrients for optimal performance during travel.
Replicate your home routine
To help mitigate the disruptive effects of jet lag, you should replicate as many of your daily habits as possible. This creates a sense of familiarity and stability, making you feel more relaxed and able to better recover from jet lag.
The same is true with any regular exercise routines you may have at home. Getting enough exercise in even when travelling for work is important for releasing endorphins and resetting your circadian rhythm, with studies finding intense late-night exercise when melatonin levels are already increased can heighten this hormone by a further 50 percent.
So, make sure you request accommodation with a gym, or be sure to pack any home exercise equipment you may need.
Employers
Incorporate ‘bleisure’ into the travel itinerary
Encouraging employees to incorporate leisure activities into their business trips can contribute to combating jet lag and promoting overall well-being.
Allowing time for relaxation and exploration not only enhances the travel experience but also provides much-needed breaks from work-related stressors, facilitating recovery from jet lag.
‘Bleisure’, the combination of business and leisure, has been highlighted as one of the top trends for business travellers last year, with 57 percent of workers wanting to extend work trips to experience a destination.
Promote a culture of care
Employees feel valued and supported when their employer prioritises their comfort and effectiveness during business travel, leading to higher morale and engagement.
For example, in situations where workers are getting off a flight and heading straight into a meeting, consider options like business class to ensure they have a flat bed for proper sleep, which can significantly alleviate the effects of jet lag.
Invest in a TMC and utilise tools
Employers can play a significant role in supporting employees’ well-being during business travel by partnering with Travel Management Companies (TMCs) and implementing policies that prioritize employee wellness.
TMCs can provide valuable resources and tools to streamline travel arrangements and support employees in managing jet lag. From reporting dashboards to access to wellness-focused services, leveraging TMC capabilities can enhance the travel experience and mitigate the negative effects of jet lag.
Minimise group travel
We can all find our work colleagues taxing at times, let alone during hectic schedules when working overseas.
Group travel, while often necessary for business purposes, can exacerbate the effects of jet lag due to intense schedules and interactions.
Employers should recognize the need for rest and recovery time in these scenarios to ensure employee well-being and productivity. Providing opportunities for downtime and individual relaxation can help mitigate the impact of travel-related fatigue.
Comments are closed.