Jet lag occurs if a person travels through several time
zones at once, and causes feelings of exhaustion along with sleep disturbances
and digestive problems and impaired mental focus. If you can overcome jet lag
quickly, you will be able to remain productive and be able to enjoy your travel
activities. Here are ten proven methods to combat jet lag so you can adjust
faster to different time zones:
1. Before You Travel, Adjust Your Sleep Schedule
Start by setting your sleep schedule and meal times around
about three days before your departure to match the destination’s time zone. An
eastbound trip is prepared by going to bed earlier, and a westbound trip is
prepared by staying up late. It helps your body prepare for the new time zone
even before you set out.
2. Get Plenty of Sunlight
Being exposed to natural light, however, is best for the
human body to adjust to time zones. Morning sunlight exposure facilitates your
adjustment to an earlier time zone and evening sunlight facilitates your
adjustment to a later time zone. The body adjusts itself by controlling
melatonin levels, and sunlight is the trigger to this.
3. Stay Hydrated
Dehydration makes the symptoms of jet lag worse. Jet lag
adaptation is easier if you consume water throughout your whole flight journey
from start to finish. Since alcohol and caffeine both inhibit sleep and dehydrate
your body, it is best to avoid both.
4. Sleep on the Plane (or Stay Awake)
If you are flying overnight, try to get rest on your flight
so that it will be easier for your body to adjust to the local nighttime hours
at your destination. Being awake during daytime flights helps your body clock
adjust to the new time zone at your destination.
5. Take Melatonin Supplements
Melatonin is a hormone that regulates sleep patterns. A
small dose of 0.5–3 mg taken about one hour before your scheduled bedtime can
help your body adapt to the new time zone. Melatonin supplements should be
taken only with medical approval, especially if you have an existing medical
condition.
6. Eat Light and Healthy Meals
Jet lag can lead to signs of disruption of your digestive
system. Eating light nutritious meals at proper local times helps the body to
reset its internal clock. Heavy greasy foods will make you sluggish and also
disrupt your sleep patterns.
7. Avoid Napping Too Much
A 20-minute short nap refreshes you, but naps longer than
that will make it difficult for your body to adjust to new schedules. If you
arrive during daytime hours, your body will need to adapt to the new schedule
and you should try to stay awake until nighttime hours.
8. Move Around and Exercise
Physical exercise will decrease your fatigue and increase
your energy production. Once you get to your destination, engage in simple
exercises like walking and stretching to help combat tiredness and improve blood
circulation. It is best to schedule vigorous exercise sessions at a time that
is not near bedtime, because such exercise may disturb sleep.
9. Use Technology to Aid Adjustment
The Timeshifter and Jet Lag Rooster apps let you use your
flight data along with your sleep patterns to create customized jet lag
strategies. The tools will reveal to you the perfect time for light exposure,
sleeping periods, and melatonin intake.
10. Follow the Local Schedule Immediately
Even if you feel exhausted, you need to start your local
time schedule right away on arrival. Don't fall into the trap of sticking to
your previous time zone schedule. Adjusting your routine to match the local
time after landing will speed up your body’s adaptation process and minimize
jet lag symptoms.
Conclusion
Implementing these preventive steps against jet lag helps
you ease into the adaptation process of a new time zone. If you adjust your
schedule before travel and get sunlight and hydrate at strategic times when
sleeping and use melatonin or apps, your recovery from jet lag gets faster. By
combining these approaches, your jet lag challenges will never interfere with
your seamless travel.
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