Jet lag is a problem that most tourists encounter when traveling between several time zones. It makes you feel exhausted, confused, and unable to adapt to a new routine. Being aware of what jet lag is and how to treat it can make your journey much better. This guide will give you useful tips on how to avoid jet lag and adapt to your destination more quickly.
What Is Jet Lag?
Jet lag, also called desynchronosis, is a reversible sleep disorder caused by traveling through time zones. It occurs when your internal clock, or circadian rhythm, becomes desynchronized from the local time at your destination location. The resulting loss of synchrony results in a number of jet lag symptoms, including:
- Daytime fatigue and drowsiness
- Insomniac sleep or sleepiness
- Impaired mental function
- Irritability or mood swings
- Gastrointestinal disturbances such as bloating or nausea
- General feeling of restlessness and fatigue
Intensity of jet lag varies with number of time zones crossed, direction of travel, and susceptibility of the individual.
How Long Does Jet Lag Last?
The duration of jet lag varies with each person. It typically takes one day per time zone crossed to recover fully. Traveling east is generally worse for jet lag since it disrupts the day, and it is harder to recover from. Most people experience worse jet lag on returning home since it is hard to fall into a normal routine.
How to Overcome Jet Lag: Pre-Trip Preparation
Pre-preparation is the most effective method to fight jet lag. Below are some suggestions on how to prevent jet lag even before taking flight:
1. Phase Your Sleep Pattern Gradually
If possible, start adjusting your sleeping routine a few days prior to your trip. Go to bed and wake up an hour early or late, depending on the direction of travel.
2. Rest Adequately Before You Travel
Getting plenty of rest prior to your flight can minimize the effects of jet lag. Avoid staying up all night packing or worrying beforehand.
3. Stay Hydrated
Dehydration can amplify the effects of jet lag. Drink plenty of water prior to, during, and after your flight, and also avoid alcohol and caffeine, sleep-disturbing substances.
4. Get the Right Flight
Wherever you can, select a flight that will reach your destination in the evening. It is easier to adjust to local sleeping patterns in this case.
Jet Lag Self-Care On Your Flight
What you do on your flight can make a great difference in the time it will take you to overcome jet lag. The following are some self-care tips to prevent jet lag on your flight:
1. Set Your Watch
Set your watch or phone to destination time when you get onto the flight. It will familiarize your brain to the new time zone well ahead of time.
2. Sleep Strategically
If you are flying in the morning, attempt to sleep throughout the flight so that you can acclimatize to local time. If you are flying in the evening, do not sleep but instead remain awake so that you can sleep as soon as you arrive.
3. Stand Up and Move Around Occasionally
Long sitting will sap you more. Stretch, move up and down in the cabin, and perform simple exercises in your seat to establish blood flow.
4. Eat By Destination Clock Time
Eat meals by your arrival destination time zone. It reboots your body clock faster.
How to Eliminate Jet Lag: After-Arrival Strategies
When you arrive, do these steps on how to treat jet lag and recover faster:
1. Get Sunlight Exposure
Sunlight is the best method of resetting your circadian rhythm. Get outside during the day, particularly in the morning.
2. Remain Awake Until Local Bedtime
Do not sleep for too long despite the fact that you will feel tired. Make an effort to remain awake until 9 or 10 PM local time.
3. Be Consistent
Adhere to a regular sleep, eat, and activity schedule. This helps your body adapt faster.
4. Use Melatonin or Sleep Aids with Caution
Melatonin supplements can assist sleep patterns, but take them sparingly and for at most a couple of days. Take sleep medication only after consultation with a physician.
5. Don’t Watch Screens Before Bed
Blue light from screens has the potential to disrupt your sleep. Avoid screens at least an hour before sleeping.
Why Is Jet Lag Worse Coming Home?
Most individuals find jet lag is worse coming home than heading to their location. This frequently is due to:
- There isn’t as much incentive to accommodate so suddenly.
- It may be difficult to conform to a school or work regimen again.
- Jetting east (such as the U.S. to Europe) will typically be worse than traveling west.
To reduce jet lag on the way back, use the same self-care principles and allow your body to rest before engaging in normal activities.
Conclusion
Jet lag is frustrating, but with forewarning, you can attempt lessening its effect. Whether pre planning before you leave, using jet lag self-care measures on the journey, or incorporating tips on beating jet lag when you arrive, preparation can go a long way. Knowing “how long does jet lag last” and “why is jet lag worse coming home” will help you be more prepared for an easy changeover of times.