How to Deal with Jet Lag Effectively
One unfortunate side effect of a long journey is jet lag. It can leave you literally incapacitated, tired, and unable to enjoy your trip. If you are working or holidaying across time zones, your adjustment to the local time is critical to maximizing your trip. In this guide, we will discuss some of the best ways to mitigate jet lag and facilitate quicker recovery.
What is Jet Lag?
Jet lag or desynchronosis is when your internal body clock (circadian rhythm) gets disrupted due to rapid travel across several time zones. These interruptions bring on symptoms, such as tiredness, inability to concentrate, digestion problems, and sleeplessness. The degree of jet lag you experience is determined by the number of time zones crossed, your individual sensitivity to the adjustment, and the direction in which you travel.
What Causes Jet Lag?
Your body is conditioned to follow a natural 24-hour cycle under the influence of light and darkness. When crossing time zones, your body is attuned to your original time zone, creating a mismatch with the time in the zone where you actually arrive. More cross-timed differences take longer for the body to readjust.
Ideas for Beating Jet Lag
1. Before You Fly
The time that you spend adjusting before you leave can make a huge difference to how jet lag will afflict you.
Gradually Adjust Your Schedule: Move your bedtime and mealtimes toward the time zone to which you are headed a few days before traveling.
Rest Well: Being well-rested is helpful because it helps you cope better with the time adjustment, so avoid sleep deprivation prior to your journey.
Stay Hydrated: Water before and while on the flight helps the jet lag not worsen due to dehydration.
Avoid Caffeine and Alcohol: These can hamper your sleep quality as well as worsen dehydration.
2. Manage Your Flight Experience
Your in-the-air habits will influence how well you recover from jet lag.
Set Your Watch to Destination Time: This helps your brain start operating on the new time.
Try to Sleep on the Plane: On overnight flights, use an eye mask and noise-canceling headphones and an inflatable neck pillow.
Stretch and Move Around: A short walk in the cabin and some light stretching can boost circulation and minimize fatigue.
Eat light and Nutritious: Heavy meals can slow your digestive system down and make adjusting difficult for your body.
3. Settle in Right Away
Whatever you do after landing will significantly influence how soon you get to adjust.
Expose Yourself to Natural Light: Sunlight is the most potent way to reset the internal clock. Get outdoors as soon as you arrive.
Stay Awake Until Bedtime in the New Time Zone: Resist the temptation to nap at all. If you have to, limit your nap to a 20-30 minute catnap.
Keep Your Body on a Local Meal Schedule: When you eat meals on local times, your body will know how to time its rhythms.
Take Melatonin if Needed: Melatonin supplements serve as useful tools in signaling to your body that it is time for sleep. Ask your physician first.
4. Consider the Direction of Travel
The way jet lag works on you will depend on the direction in which you are traveling.
Going Eastward: Harder due to time lost. Gradually shift your sleep schedule before setting out.
Going Westward: Usually easier since you gain time. In the days leading up to your trip, staying up late and waking later can help.
5. Use Technology to Your Advantage
There are several apps designed to help beat jet lag through customized schedules for sleep, light exposure, and meals. Some familiar ones are:
Timeshifter: Offers a personalized jet lag scheme according to your flight details.
Entrain: Assists with your clock through light exposure recommendations.
Sleep Cycle: Monitors your sleeping patterns and ensures proper rest.
6. Maintain Good Sleep Hygiene
Maintaining these practices would further enhance your adjustment in a new time zone.
Wind Down Before Bedtime: Avoid screens; spend your last hour awake doing calming activities akin to reading or meditating.
Ensure a Comfortable Sleeping Environment: Block out disruptive light and sound with blackout curtains, white noise machines, or earplugs.
Good Sleep: Go to bed and wake up at the same time every day, including weekends.
7. Try Natural Remedies
Natural solutions can ease the symptoms of jet lag.
Chamomile Tea: Has calming properties conducive to better sleep.
Lavender Essential Oil: Beneficial in calming the mind and body for sleep.
Magnesium: Helps calm the muscles and regulates sleep.
Conclusion
Jet lag represents a transient but much bothersome condition that is usually granted to transit travelers. With proper preparation, in-flight management, and a quick adjustment upon arrival, the jet lag effects can be minimized, leaving you free to relish your travelling experience. Try these suggestions on your next adventure and bid farewell to jet lag!
Have you experienced jet lag before? Share your hints and tricks in the comments section below!
