I’m back from Singapore! The Movement Camp 2013 was such an amazing experience, I’m struggling to put the greatness into words. As I’m compiling my notes into some structure to give you a few good articles on the Movement Camp I wanted to use the time to tell you how I successfully avoided and hacked my jet lag.
Starting the Movement Camp jetlagged wasn’t an option for me, so I started researching a few methods online, before deciding for a routine to help me get over the jet lag as quickly as possible.
The base for my “routine” was basically this article: All About Jet Lag
Melatonin was an option, but I decided against it, since I wanted to test the other methods in combination first, before trying “external” help.
Other than this article, I also found jetlagrooster.com, which basically gives you a detailed plan on when to seek light, avoid light and sleep.
So here’s the detailed schedule for my flight to Singapore:
25. July 2013 6.25pm:
Flight from Basel to Frankfurt
25. July 2013 8.30pm:
4 Burger paddys (ground beef, fresh onions, coconut flour/flakes and some herbs) – dinner before fasting
25. July 2013 9.35pm:
Take-off for Singapore
26. July 2013 4.20pm:
Arrival in Singapore
So what did I do during the flight?
– I fasted until 1pm Singapore time and then ate a breakfast (to provoke “Lunch Time” for my body) on the plane
– I drank about 2.5 litres during the whole flight, if not more
– I tried to sleep according to his plan:
So I basically had an eye mask on until 3am Frankfurt time and tried to sleep (avoid light means you can sleep, but don’t have to). After that I got up and started drinking lots of water, watched The Hobbit on the airplane TV and even tried to put the light on (to seek light, since the plane was dark and everyone was sleeping), but it didn’t work so I just put the brightness of the TV on full and watched The Hobbit without falling asleep.
The idea is that as soon as you arrive at the gate, you set your watch (incl. mobile phone etc.) to the local time and try to get into that “mood”. Meaning, if you arrive at the gate and it’s in the middle of the night at the arrival place, you get into the “sleepy mode” and try to sleep as soon as you board the plane.
After my arrival in Singapore, I took a shower and went out to get some dinner, I ate dinner at around 9pm, which wasn’t optimal at all, but I couldn’t find the spot I was looking for.
I then went to bed at around 11pm and slept with an eye mask until 7.15am. After waking up I tried to stay in bed with the eye mask, since I was in the “avoid light” phase. Then I had breakfast at around 8.30am. At night I woke up once, but forced myself to keep on sleeping and get into the right routine.
During the day I had a power nap in the afternoon but other than that I wasn’t tired at all and made an effort to get to sleep at around 10.30pm and get up at 7.15am the next morning.
No sleepyness or anything similar during the camp.
So let’s summarize:
– fast between 12-24 hours
– eat the first meal at the local time
– use jetlagrooster.com (get an eye mask, even if you don’t sleep well it helps with the avoid lights phase)
– drink (water!) like a mad man
Did I do anything differently on the flight back?
No, I did the exact same thing, except when I was in the seek light phases (which was in the beginning of the flight, at around 11pm) I fell asleep twice (once while watching Iron Man 3 and once while watching Oblivion) and decided to nap for 20minutes and then force through the rest of the time. This helped me a lot, since that heavy tiredness was gone after those 20mins. All in all I’d say force yourself through the “bad times” on the plane to enjoy the times at your destined location.
Today (Wednesday, 7. August 2013), almost three days after my arrival, still no jet lag. I’m surprised and very impressed with this method. Give this a go and let me know how it works for you.
I also created a short slideshare presentation for you