A few of our US readers (about 250) are flying to Norway next month to participate in the World Masters’ Cross-Country Championship – the equivalent of the World Championship for age group skiers. Depending on where in the US we’re living, Norway is 6 – 9 timezones (or hours) ahead of us. It is well known and documented that flying across this many timezones may create negative physical and mental consequences – often referred to as Jet Lag.
. Remember that the US airlines won’t serve food on domestic flights less than 3 hours in duration.<br />
5. When arriving in Europe or Norway, it will be early or mid-morning – tell yourself to wake-up, do your normal morning routine (eat some breakfast, drink some coffee or tea, get outside in sunshine or fresh air).<br />
6. Try your best to stay awake during the train or bus ride to your hotel. In your hotel room, resist the temptation to take a nap (it will end up being much more than a nap). Be outside as much as possible to help reset your body’s internal clock.<br />
7. If you just can’t stay awake in the afternoon set your alarm clock for one (1) hour later. If you end up sleeping more than this, you will have a terrible time sleeping normal for the next few nights.<br />
8. Force yourself to stay up as late as possible the first evening. This will help you avoid waking up at 3 or 4 AM the next morning. Regardless, you will wake up very early and be hungry long before normal breakfast-time the first day, so make sure you have some healthy snacks available.<br />
9. Even though you may not be hungry at normal mealtimes the first couple of days, try to eat according to the clock, not according to your hunger.<br />
10. Exercise and be outside as much as possible the first couple of days, especially during morning hours. This will reinforce and stimulate the hormones that tell your body’s internal clock that it’s daytime.</p>
<p>Correct diet and outdoor exercise and activity are your best friends in overcoming Jet Lag. Remember that carbohydrates (sweets and starch) will provide a quick burst of energy, but after a short time stimulates sleep-inducing hormones in your brain that make you feel tired. High protein foods (meat and dairy products) however, raise the level of hormones that resist sleep and increases alertness. So, eat proteins in the morning and at lunch, but try adding some carbohydrates with dinner or your evening snack (how about that dessert!). Being outdoor, in brighter light and colder temperatures will stimulate hormones that will stabilize your “internal biological clock” and help change it to match your new timezone. </p>
<p>The sooner you can adapt to the new timezone, the better your race performance will be. Realize that you may not perform your best the first few days after arrival, but look forward to feeling better and better every day.</p>
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