Wellness Wednesday – Best and Worst Ways Firefighters Can Beat Jet Lag

By following these tips and avoiding common mistakes, you can quickly regain your focus and alertness

By CRACKYL staff

We, as firefighters, are no strangers to erratic schedules. But when your travels include crossing time zones, jet lag can throw a wrench into your routine. 

Adjusting to a new time zone is about staying sharp and ready for anything, whether you’re on vacation, attending a firefighter conference, or helping on a mutual aid deployment. Here’s a look at the best and worst strategies for battling jet lag.

Best Ways to Beat Jet Lag

1. Adjust Your Schedule Before You Fly

Start shifting your sleep schedule in small increments (30–60 minutes) a few days before your trip. If traveling east, go to bed earlier. If heading west, stay up later. Gradual adjustments will help your body acclimate faster to the new time zone.

2. Stay Hydrated

Dehydration exacerbates fatigue and can make jet lag symptoms worse. Drink plenty of water before, during, and after your flight, and avoid excessive caffeine and alcohol, which can disrupt your sleep and dehydrate you.

3. Get Some Sunlight

Natural light is one of the most effective ways to reset your circadian rhythm. Spend time outdoors in the morning at your destination to signal to your body that it’s time to wake up and adapt to the local schedule.

4. Use Strategic Napping

A well-timed nap (no longer than 20–30 minutes) can be a lifesaver if you’re feeling groggy. Just don’t nap too close to bedtime or for too long, because this could make it harder to fall asleep at night.

5. Consider Melatonin Supplements

Melatonin, a hormone that regulates sleep, can help signal to your body it’s time to rest. Take a small dose (0.5–3mg) about an hour before your intended bedtime at your destination. Use it sparingly to avoid dependency.

6. Stay Active

Light exercise, like a brisk walk or yoga, can help combat fatigue and promote alertness. While your firehouse workouts might be intense, stick to moderate activity on your first day at your destination to avoid overexerting yourself while adjusting.

Worst Ways to Handle Jet Lag

1. Overloading on Coffee or Energy Drinks

While caffeine might seem like a quick fix, it can lead to crashes and disrupt your ability to sleep when you need to. Stick to moderate amounts and cut off caffeine at least six hours before bedtime.

2. Ignoring Your Destination’s Time Zone

Falling into old habits, like eating or sleeping according to your home time zone, will only prolong jet lag. As soon as you board your flight, start living on your destination’s schedule.

3. Pulling an All-Nighter

Some people think they can “power through” jet lag by staying up until bedtime at their destination, even if they’re running on fumes. This often leads to a bigger energy crash later and can disrupt your body’s rhythm further.

4. Overusing Sleep Aids

Sleeping pills or heavy sedatives might help you pass out on the flight, but they don’t provide the natural, restorative sleep your body needs. They can also leave you groggy and disoriented upon arrival.

5. Eating Heavy or Unfamiliar Foods

Overindulging in big meals or trying overly rich or exotic foods immediately after landing can upset your stomach and make jet lag symptoms worse. Stick to light, familiar meals to keep your body in balance.

6. Skipping Hydration

Neglecting water during your flight or indulging in too many alcoholic beverages can leave you dehydrated, amplifying the effects of jet lag and making it harder to adjust to your new schedule.

Firefighter-Friendly Bonus Tips

• Pack Your Essentials: A good eye mask, noise-canceling headphones, and a neck pillow can make a world of difference on long flights, helping you grab much-needed rest.
• Use Technology Wisely: Apps like Timeshifter are designed to provide a customized plan for combating jet lag based on your itinerary and sleep habits.
• Leverage Firehouse Habits: Firefighters are used to quick shifts and demanding schedules. Use that adaptability to your advantage – mentally prepare for disruptions and focus on staying consistent once you arrive.

Jet lag can be challenging, but with preparation and smart choices, it can be easier to navigate. By adopting these best practices and avoiding the worst pitfalls, you can get back to being as sharp and alert as usual a lot faster.

An editor utilized CRACKYL’s custom GPT in the creation of this article.