How to Avoid Jet Lag

Introduction

When you travel swiftly across numerous time zones, especially by air, your body's internal clock, or circadian rhythms, are interrupted, resulting in a temporary sleep disturbance known as jet lag. It may make you feel worn out, confused, and ill all over.

Our bodies have an internal clock that controls several biological functions, including hormone synthesis, body temperature, and sleep-wake cycles. Our "home time zone" is the local time in which we synchronize this internal clock.

Rapid cross-border travel throws your body's internal clock off when it comes to the local time in your new location. For instance, your body may still believe it is the middle of the night if you go from New York to Paris by plane and arrive in the morning local time.

Your body needs time to acclimatize to the new routine and reset its internal clock to coincide with the local time of your destination, which is why jet lag occurs. Your body usually needs a day to properly acclimatize to a new time zone for every time zone traversed.

Factors Worsening Jet Lag

Several factors can exacerbate jet lag, making it more severe or prolonged. Here are some of the key factors worsening jet lag:

1. The Number of Time Zones You've Traversed: Your jet lag will probably be more severe the more time zones you've crossed.
2. Direction of Travel: Because it usually takes longer for your body to acclimatize to a shorter day, traveling east tends to result in more severe jet lag than traveling west.
3. Individual Variations: Depending on their age, general health, and unique circadian rhythms, some persons are more resistant to jet lag than others.

Symptoms of Jet Lag

Jet lag can manifest with various symptoms that affect different aspects of your physical and mental well-being. Here are common symptoms of jet lag:

• Weakness and drowsiness during the da
• Sleep disturbances or insomnia
• Trouble focusing and recalling details
• Mood fluctuations and irritability
• Digestive issues, including dyspepsia or appetite loss

Some techniques to reduce jet lag are to gradually change your sleep schedule before your trip, drink enough water, limit alcohol and caffeine, get plenty of natural light throughout the day, and take short naps when necessary. Furthermore, some people find that using melatonin tablets helps them maintain a regular sleep-wake cycle when traveling.

Tips to Help Get Over Jet Lag

Overcoming jet lag requires time and patience as your body adjusts to the new time zone. Here are some tips to help alleviate jet lag symptoms and facilitate quicker recovery:

1. Adapt Quickly to Your New Time Zone

As soon as you reach your location, make every effort to forget about your previous time zone. Though your devices should update their clocks automatically, make sure to adjust any manually set watches or travel clocks to the new time as soon as you leave.

If you keep eating and sleeping in the former time zone, you'll run into problems when you get to your destination. Aim to eat and sleep at the appropriate times for your location.

2. Manage Sleep Time

Make sure you get your rest as your new schedule dictates. Try to get some sleep while in the air because your aircraft can be traveling into the night to your destination. A few things to consider to aid with your rest are:

• headphones with noise cancellation
• white noise
• eye coverings
• earplugs
• cozy blankets and pillows for travel

If it's during the day, resist the need to take a nap as soon as you get there. It could be challenging to fall asleep after this.

3. Drink Water

Dehydration can result from long-distance driving, and you may even cut back on water to cut down on restroom breaks. Reconsider your decision. Drinking enough water can help reduce the effects of jet lag and travel tiredness.

Once you pass through airport security, fill up an empty water bottle that you brought with you from the terminal. Additionally, water may be ordered in-flight or purchased at the terminal. Drink lots of water as soon as you get there.

4. Try Light

Your internal clock is disrupted by jet lag partly due to the variations in light exposure that occur when you travel and switch time zones.

Stepping outside in the sunlight can both wake you up and decrease the release of melatonin chemicals, which induce sleep.

If you have to get up and go to work earlier when traveling east, it might be beneficial to expose yourself to early light. When traveling west, having extra light throughout the night may come in handy if you have to remain up longer in your new time zone.

Another option is to expose oneself to light by using a dedicated lamp. Lamps, light boxes, and even headgear are examples of the kinds of lighting that might assist in lessening your jet lag. These kinds of lights may potentially be promoted as treatments for seasonal affective disorder.

5. Drink a Caffeinated Beverage

While caffeine won't help you recover from jet lag, it might be a useful tool for maintaining attention and alertness during the day. According to one study (Trusted Source), those traveling eastward were more alert after consuming 300 mg of slow-release caffeine.

Caffeine may be found in soda, tea, coffee, energy drinks, and even chocolate. Before ingesting these drinks, be cautious to be aware of additional ingredients, such as sugar.

In the afternoon and evening, be careful to cut back on or completely avoid coffee. You don't want your jet lag and excessive caffeine intake to prevent you from falling asleep.

6. Keep Your Sleeping Space Comfortable

When traveling, make sure your sleeping conditions are cozy and conducive to restful sleep. Here are some pointers:

• Make sure you can adjust the thermostat in your room to a cool, comfortable setting for the night.
• Make sure the room's clocks and phones won't ring or beep while you're asleep. If necessary, you can ask the hotel receptionist to transfer any calls to a phone service.
• Bring home comforts to improve your quality of sleep. Look for something portable that you can bring with you if you use a fan or white noise machine to help you fall asleep.
• If you need assistance falling asleep, bring along any additional little solaces, such as a cherished throw blanket, a family portrait, or a well-known scented lotion.

7. Try melatonin

Melatonin is a hormone that your body produces naturally to induce sleep, but it may also be purchased as a supplement. If you're jet-lagged, you might want to think about taking melatonin to assist your body in falling or remaining asleep.

If your body isn't ready for bed at night, you could think about taking melatonin. If you've traveled west, you might even take it in the wee hours of the morning to keep sleeping.

Melatonin should not be taken more than 5 mg at a time to prevent unintended adverse effects.

Melatonin is not subject to FDA regulation because it is a dietary supplement. Before using it, be sure to discuss any concerns you have with your doctor and proceed with caution.

8. Use Medications

See your doctor about the possibility of using sleep aids to treat jet lag-induced insomnia. Using sleep aids during the night might help you get more sleep while you're still getting used to your new surroundings. You might also think about using these medications before flying.

Remember that sleep aids might cause adverse effects, so weigh the benefits and drawbacks of this option with your physician.

Sleep aids could not lessen jet lag symptoms throughout the day.

Treatments

Since jet lag is a temporary ailment, there are no permanent cures for it. See your doctor for advice if you travel frequently and are aware that jet lag might be an issue. They could recommend melatonin supplements or sleep aids, and they might even talk about how to use them. If your jet lag symptoms don't go away after a week or two, you should go to your doctor because this might be an indication of another illness.

How Long Does It Take to Get Over?

If you've crossed many time zones, your jet lag symptoms are probably going to be more severe. As a general guideline, you'll need a day to adjust for every time zone you travel through. Thus, if you travel across five time zones, you'll probably feel the effects of jet lag for five days.

Can You Prevent It?

Jet lag is one of the annoyances of traveling. Try to get up earlier or stay up later a few days before your trip, closer to the time you'll be on after your journey if you have time to adjust to your new schedule before you depart.

It would be a good idea to allow plenty of time for time zone adjustment throughout your vacation, allowing you to have a few days when you feel rested and organized.

The Bottom Line

A typical ailment that passes after a few days or weeks is jet lag. The first few days after moving to a new time zone might be challenging to deal with jet lag symptoms. Jet lag symptoms may be lessened by adopting a new routine and using certain treatments to regulate your wakefulness and sleeping hours.