Jet lag, also known as desynchronosis, is a temporary disorder that affects the body’s internal clock when travelling across different time zones. It is common among travellers and can cause fatigue, insomnia, and digestive issues.
Fortunately, some strategies can help you reduce its effects and make the transition to a new time zone easier. Following the strategies below can help you reduce the effects of jet lag and enjoy your travels.
1. Adjusting sleep patterns
Adjusting your sleep patterns can help alleviate some of the symptoms of jet lag. To modify your sleep patterns, adjust your bedtime and wake-up times gradually leading up to your flight. This will help your body slowly adapt to the new time and help you sleep better during the flight.
Additionally, when you arrive at your destination, try to stay awake during the day and sleep at night to help your body adjust to the new time zone. If possible, get some natural sunlight during the day to help reset your body’s circadian rhythm. It is also best to limit your consumption of caffeine and alcohol to help you sleep better.
2. Hydration and Diet
Drinking plenty of water and eating a balanced diet is essential to surviving jet lag. Hydration can help your body cope with the physical and mental stress of long-haul flights, and drinking at least eight glasses of water a day is recommended.
Eating a balanced diet of fruits, vegetables, healthy proteins, and complex carbohydrates will give your body the essential vitamins, minerals, and nutrients to fight fatigue and keep the metabolism running.
Eating a light meal or snack before your flight is also advisable to prevent dehydration and fatigue. Additionally, staying hydrated by drinking water and eating healthy snacks throughout the flight can help reduce jetlag’s severity.
Exercise is a great way to help you survive jet lag. The exercise should involve stretching your body in all directions and breathing deeply, allowing your body to relax and reset its natural rhythms.
When you are on a long flight, take a few moments to practise. Exercising can help you feel more alert and energised when you arrive at your destination. It can also help reduce the disorientation and fatigue associated with jet lag and make adjusting to the new time zone easier.
Additionally, exercise can help increase your blood circulation and reduce any soreness and stiffness in the muscles and joints that can occur after a long flight. Get the most out of your travel experience by taking a few minutes to exercise during and after your flight.
4. Stimulation and relaxation
Stimulation and relaxation are techniques used to help combat jet lag. When you travel across time zones, your body clock is disrupted, and you can suffer from tiredness, difficulty concentrating, and a general feeling of disorientation.
Stimulation and relaxation can help reset your body clock and adjust to the new time zone. The technique involves exposing yourself to bright light during the day, exercising, and taking short naps.
It is important to keep your environment dark at night, engage in light relaxation activities such as reading or listening to music, and avoid caffeine and large meals. By combining stimulation and relaxation, you can quickly adjust to the new time zone and minimise the effects of jet lag.
Jet lag is a widespread phenomenon among travellers and can be managed with the correct information and precautions. Being aware of the symptoms, preparing a proper sleep schedule, staying hydrated, and eating light meals can all help reduce the effects of jet lag.
Additionally, to help ease the transition, you should plan to arrive a few days before your scheduled event, if possible, and try to stick to your regular sleep schedule as much as you can.