Could a cruise be the best cure for jet lag?

Holiday makers have been told how 24-hour exposure to sea air and bright natural light on a cruise ship improves sleep to cure jet lag sooner. Travel experts at Panache Cruises have consulted sleep consultants and collated the latest research to reveal how to beat jet lag quickly and sleep better on holiday. The research shows that exposure to sea air day and night can improve blood oxygen levels, boost vitamin D, and improve breathing leading to higher-quality sleep. Correctly timed exposure to bright natural light has also been found to help reset our all-important circadian rhythms - the key to overcoming jet lag.

Being on board a ship at sea provides weary travellers with natural exposure to ionised sea air, whether taking a stroll around the deck during the day or asleep in the cabin at night. While landlubbers staying in beachside hotels will get the benefits of an onshore sea wind during the day but not at night when the air will be blowing from the land out to sea. Experts recommend 24-hour exposure to sea air for maximum benefit, particularly during the night-time hours while sleeping. Studies have shown that sea air can help you gain dozens of minutes of sleep per night with a walk in sea air resulting in an average of 47 more minutes of sleep compared with just 12 minutes more for a walk inland. Getting outside in the sea air can increase concentration, remind tired bodies to stay awake and give respiratory systems that much-needed boost of oxygen after a long flight. Studies have shown that ion-charged salt air can increase the electrical functionality of the brain by 47 per cent with mood-boosting effects, offsetting bothersome symptoms of jet lag.

Jet lag is a temporary sleep problem caused by a sudden shift in daylight hours, with the distance travelled, arrival time, and age of the traveller all impacting normal daily rhythms. A serious bout of jet lag can throw off your sleep patterns and cause other annoying symptoms that persist for days or even weeks after a flight. Sleep experts also advocate bright light to help shift our circadian rhythm, with the deck of a cruise ship being a natural place to maximise exposure. Morning light exposure can help you adjust to an earlier time zone after travelling east while evening light helps you adapt to a later time zone after travelling west. Roughly 75% of people find jet lag to be worse when travelling east although a quarter of people prefer eastward travel. An evening person will tend to feel stronger symptoms of jet lag travelling east while morning people have slightly quicker circadian clocks making it easier to travel eastward.

Dr Lindsay Browning, a sleep expert at Trouble Sleeping says that getting bright light exposure at the right time after a long-haul flight is one of the most powerful things we can do to boost and help shift our circadian rhythm. She said: “As a general rule, you want to get lots of bright light exposure during the daytime and avoid light at night. “When travelling on a cruise ship, you will naturally get a lot of bright light exposure during the day, helping your circadian rhythm. “Further, when travelling by ship, you will have a bedroom cabin with proper bed and curtains, enabling you to sleep at night when you want to.” Dr Browning says one of the best ways to beat jet lag is to not fly at all and take a ship from your home country meaning you won’t cross time zones as quickly and the effects of jet lag will be reduced. She said: “When travelling long distances by boat or ship, you are unlikely to cross more than one time zone per day, naturally lessening the effect of jet lag as the time on board will shift gradually through the journey.  “In contrast, when flying you will experience the full-time change in a short space of time.”

Cruising offers holidaymakers other jet lag-busting benefits beyond exposure to sea air and natural light. Flexible eating options on board and access to fresh melatonin-rich foods such as melon or berries can help regulate sleep habits on arrival. The proper timing of exposure to light and melatonin will further avoid desynchronising your internal clock. Access to exercise on deck or in one of the on-board gyms can be beneficial in managing circadian rhythms. Cruise ships at sea allow jet-lagged travellers to rest and recuperate, providing plenty of opportunity to catch up on sleep or be pampered in one of the onboard spas.

James Cole, Founder of Panache Cruises is no stranger to long-haul travel and recommends getting as much sea air as possible in the first few days to keep jet lag at bay. He said: “Jet lag doesn’t have to ruin your holiday plans, leaving you feeling sleepy and unable to concentrate fully on the experiences you have been so looking forward to. “Reduced cabin pressure and lower-than-normal oxygen levels on aeroplanes can leave passengers feeling sleepy and dehydrated, particularly during a long-haul flight. “To counteract the sudden shift in time zones and reset the circadian rhythm, travellers should aim to give their bodies the oxygen, light and nutrients they need. “Heading straight to a cruise ship from the airport will give holidaymakers the best chance to recover from jet lag quickly so they can get on with enjoying their holiday. “The research suggests that breathing in as much of the ionised sea air during the first few nights will help holidaymakers beat jet lag quicker than land-based holidays. “Cruises with a day or two at sea at the start of the holiday will also give travellers a chance to get some exercise in a gym, relax in a spa, and eat what they need when they need it. “The time we have on holiday is precious, so if travelling long-haul, choosing a holiday that helps counteract jet lag will allow you to make the most of the time you have.”

Call Panache Cruises on 0161 513 8200 if you want to learn more about the latest sleep research