When you move swiftly between time zones, your body's natural rhythm is thrown off, which causes jet lag. It often only lasts a short while. There are techniques you may use to try to get yourself on a new schedule more quickly and lessen jet lag symptoms. Your body will ultimately adjust to its new time zone. Is it true? Yes, you can have jet lag when you change your circadian rhythm due to traveling to a new time zone. Your body uses your circadian rhythm as an internal clock to regulate when to go to sleep and when to get up. TTravelingthrows off the mechanisms your body employs to regulate its internal clock, including hormones, temperature, and daylight.
Some symptoms of jet lag include:
- difficulty concentrating
- mood swings
- lack of appetite
- gastrointestinal conditions like constipation and diarrhea
When traveling east to west, jet lag is more severe and may linger longer than when traveling west. If you travel regularly and are older, you may also be more prone to jet lag.
There are aseveralways you can try to adjust to a new time zone more quickly and with fewer symptoms if you suffer from jet lag, which is a very common phenomenon. Although your body will ultimately adjust to the new time zone, if you're traveling rapidly or must resume your normal duties right away following your journey, these suggestions may be helpful.
1. Adapt quickly to your new time zone
Try to rapidly forget your previous time zone once you get to your destination. However, if you have a manually set watch or travel clock, set those to the new time as soon as you leave. Your technology will probably update clocks automatically. If you keep eating and sleeping ibythe old time zone, you'll run into problems when you get to your destination. According to the local time, eat your meals and go to bed.
2. Manage sleep time
Make sure to get some rest when your new schedule permits. Try to get some rest while in the air since your aircraft can be in the air during the night at your destination. Here are a few items that will promote rest:
- noise-canceling headphones
- white noise
- eye masks
- comfortable travel pillows and blankets
If you arrive during the day, resist the impulse to take a nap. Later, it may be challenging to fall asleep as a result.
3. Drink water
Dehydration can occur on long trips, and you might even drink less water to cut down on restroom breaks. Reconsider this decision. Drinking enough water can assist with exhaustion brought on by travel and jet lag. Through airport security, bring an empty water bottle that you may fill up once inside the terminal. Water is also available for purchase at the terminal and upon request during flight. Continue to consume a lot of water once you get there.
4. Try light
When you travel and switch time zones, your exposure to light changes, which throws off your internal clock. Going outside in the sun might stimulate your body and lessen the release of sleep-inducing melatonin hormones. If you need to wake up and start working earlier when you fly east, exposing yourself to morning light will be beneficial. If you go west, you may need to remain up later in your new time zone, so having additional light at night can be helpful. You can also expose yourself to light by using a dedicated bulb. Lights in the shape of a lamp, a light box, or even headgear may be able to reduce your jet lag.
5. Drink a caffeinated beverage
While consuming coffee won't make your jet lag go away, it might help you stay awake and attentive during the day. According to one study, 300 mg of slow-release caffeine improved alertness among eastbound travelers. Caffeine can be found in cocoa, coffee, tea, soda, energy drinks, and even chocolate. Before ingesting these drinks, be sure to bear in mind additional ingredients they may include, such as sugar. Caffeine should be consumed in moderation or not at all in the afternoon and evening. You don't want to experience trouble sleeping as a result of both jet lag and excessive caffeine use.
6. Keep your sleeping space comfortable
Make sure that your sleeping arrangements while traveling are comfortable and facilitate proper sleep. Here are a few tips:
- Check the thermostat in your room to make sure you can set it for a comfortable, cool temperature overnight.
- Ensure that any phones or clocks in the room won’t ring or beep while you sleep. You can ask a hotel receptionist to move any calls to a phone service if needed.
- Pack comforts from home to help you sleep better. If you sleep with a white noise machine or fan, try to find something portable that can travel with you.
- Bring any other lightweight comforts, such as a family photo, a favorite throw blanket, or a familiar scented lotion, to help you fall asleep.
7. Try melatonin
Melatonin, which induces sleepiness naturally in humans, is also sold as a supplement. If you're jet-lagged you might want to think about taking melatonin to assist your body fall or staying asleep. If your body isn't prepared for slumber, you might think about taking melatonin at night. If you've been west, you might even take it in the early morning to keep sleeping. Never consume more than 5 mg of melatonin at once to prevent undesirable side effects. Melatonin is a supplement, thus the Food and Drug Administration doesn't have any control over it. When using it, proceed with caution, and be sure to discuss any concerns you have with your doctor.
8. Use medications
Ask your doctor if using a sleep aid can help with jet lag-related insomnia. When you're still getting used to your new surroundings at night, sleep aids could help you obtain more rest. You might think about using this assistance when flying. Talk to your doctor about the benefits and drawbacks of this remedy keeping in mind that sleep medications have adverse effects. Sleep aids might not lessen the effects of jet lag throughout the day.
There are no long-term cures for jet lag because it is not a chronic illness. Asking your doctor for advice is a good idea if you travel frequently and are aware that jet lag can be a problem. They might advise taking sleeping tablets or going over the best ways to take supplements like melatonin. Talk to your doctor if you experience jet lag symptoms that last for more than a week or two as this could be a sign of another problem. Sleep aids might not lessen the effects of jet lag throughout the day. If you've traveled through numerous time zones, your jet lag symptoms are likely to be more severe. The general guideline is that it will take a day to adjust for every time zone you travel through. As a result, if you cross five time zones, jet lag symptoms will probably last for five days. Jet lag is one of the drawbacks of travel. Try to wake up earlier or stay up later a few days previous to departure, closer to the time you'll be on following your trip if you have time to adjust to your new schedule before you depart. For days when you feel on schedule and rested, you may want to allow yourself enough time throughout your journey to acclimate to the new time zone.
It usually takes a few days or weeks for jet lag to pass. When you first arrive in a new time zone, dealing with the effects of jet lag can be challenging. Maintaining a new routine and controlling your wakefulness and sleeping hours with specific interventions may help lessen the effects of jet lag.