Travel

Tips on How to Survive a Jet Lag

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Jet lag is a prevalent condition that affects many travellers, causing symptoms such as fatigue, insomnia, and disorientation. It occurs when the body’s internal clock, or circadian rhythm, is disrupted by a change in time zones. Although jet lag is a natural part of travel, it can make adjusting to a new schedule difficult. It can result in symptoms such as fatigue, insomnia, and disorientation, making it difficult to adjust to a new schedule. In this article, we will delve into the causes of jet lag and provide practical tips and strategies for reducing its effects and making the transition to a new time zone more comfortable. Whether you’re on a quick trip or need to be highly functional soon after your flight, these tips will help you to manage jet lag effectively.

Adjusting to the New Time Zone

When you arrive at your destination, it’s essential to forget your old time zone as quickly as possible. Be sure to adjust the time on any manually set watches or travel clocks as soon as you depart, to align them with the new time zone. To help your body adjust to the new time zone, eat meals and go to bed according to the local time. This will help to synchronize your body clock and reduce jet lag symptoms.

Getting Sleep on a Flight to Adjust to New Schedule

When travelling to a new time zone, it’s crucial to make sure you sleep when it’s most appropriate to your new schedule. If your flight is during your destination’s nighttime, try to log some sleep while airborne. There are several things that can help you rest during a flight, such as noise-cancelling headphones, white noise, eye masks, earplugs, comfortable travel pillows, and blankets. It is essential to avoid the urge to nap when you arrive if it’s daytime as this can make it difficult to sleep later on. By getting the right amount of sleep on the flight, you’ll be better equipped to adjust to your new schedule when you arrive.

Staying Hydrated to Reduce Jet Lag Symptoms

Long-distance travel can cause dehydration, and many people may reduce their water consumption during travel to avoid bathroom breaks. However, it is essential to remember that proper hydration can help manage jet lag symptoms and travel fatigue. To stay hydrated, carry an empty water bottle through airport security and fill it up once you’re in the terminal. You can also purchase water in the terminal of flight. Once you arrive at your destination, continue to drink plenty of water to help your body adjust to the new time zone and reduce jet lag symptoms.

Use Natural Light to Adjust Your Body Clock

Jet lag can disrupt your internal clock, in part, because your exposure to light changes when you travel and change time zones. To combat jet lag, it is essential to take advantage of natural light. Exposing yourself to natural light, particularly sunlight, can help regulate your body’s circadian rhythm and reduce the release of melatonin, the hormone that makes you feel sleepy. This can help you feel more alert and awake during the day, and make it easier to adjust to a new time zone.

If you need to wake up and function earlier when you travel east, exposing yourself to morning light is helpful. On the other hand, if you need to stay up later in your new time zone when you travel west, getting more light at night can be useful. By syncing your body clock with natural light, you can reduce jet lag symptoms and make the transition to a new time zone more manageable.

Using Caffeine to Stay Alert during Daytime

Consuming caffeine alone won’t cure jet lag, but it can be a useful tool to help you stay alert and focused during the daytime.  However, it is important to be mindful of the other substances present in caffeine-containing drinks, such as sugar, before consuming them. Drinks like coffee, tea, soda, energy drinks, and even chocolate contain caffeine, so choose wisely to help you stay alert and reduce jet lag symptoms.

Using Melatonin to Help Your Body Sleep

Melatonin is a hormone that your body naturally produces to trigger sleepiness, but it’s also available as a supplement. Melatonin may aid in promoting sleep during jet lag to help your body adjust. If your body isn’t ready for bed, you may take it at night. If you’ve travelled west, you may take it in the early morning hours to continue sleeping. Melatonin is a safe and effective way to help regulate your sleep schedule and reduce jet lag symptoms. Be sure to consult with a doctor before taking any supplement.

Using Sleep Aids for Jet Lag-Induced Insomnia

Jet lag-induced insomnia can make it difficult to get enough rest during nighttime hours. If you’re struggling with jet lag-induced insomnia, talk to your doctor about whether sleep aids may help. Sleep aids can help you get more rest during nighttime hours when you’re still adjusting to your new location. However, it is important to note that sleep aids have side effects and it’s important to discuss the pros and cons of this solution with your doctor before taking any. Your doctor can advise you on the best course of action based on your individual situation.

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