Jet lag happens when you travel suddenly across time zones and your body’s normal rhythm is disrupted. It normally just lasts a few days.
Your body will gradually adjust to its new time zone, but there are several things you can do to go on a new schedule faster and lessen jet lag symptoms.
Remember that your body will ultimately adjust to the new time zone, but if you’re on a short trip or need to remain highly functional immediately after your flight, these techniques may come in handy.
- Adapt to your new time zone as soon as possible.
When you get to your destination, try as hard as you can to forget about your previous time zone. Your technology will most likely automatically update clocks, but if you have a manually set watch or travel clock, adjust it to the new time as soon as you leave. Eat and sleep according to the times of your new destination. - Control your sleeping habits.
Make sure you sleep when it is most convenient for your new schedule. Because your aircraft may be in the air during the night at your destination, try to get some shut-eye while in the air. Some items that will help you sleep include: - Headphones with noise-cancelling capabilities
- eye masks
- earplugs
- travel blankets and pillows that are comfortable
You should also resist the impulse to slumber when you arrive, especially if it’s during the day. Later on, this can make it difficult to sleep.
- Drink plenty of water.
Long-distance travel can dehydrate you, and you may even cut your water consumption to minimise toilet breaks. Consider your options again. Proper hydration may aid in the management of jet lag symptoms and travel tiredness.
Carry an empty water bottle through security and refill it once inside the terminal. Water can also be purchased in the airport or requested in-flight. Upon your arrival, continue to drink plenty of water.
- Consider using light.
Jet lag disrupts your internal clock because your exposure to light changes when you travel and switch time zones.
Going outside in the sun can help you wake up your body and minimise the release of melatonin hormones, which cause you to sleep.
If you need to wake up and function earlier when travelling east, exposing yourself to morning light will help. Having more light at night can be beneficial if you need to stay up later in your new time zone when travelling west.
You can also expose yourself to light by using a dedicated bulb. Lights that can aid with jet lag can take the form of a lamp, a lightbox, or even headgear.
- Engage in physical activity
While avoiding sitting on a flight can be challenging, a little exercise can help you sleep better. Whenever possible, attempt to stretch your legs. Only stand when it is safe to do so.
If you’re changing flights, instead of sitting at your departure gate, take a trip around the airport or stand.
- Consume a caffeinated beverage.
Caffeine will not cure jet lag, but it may be a useful aid for staying alert and focused during the day. According to one study Trusted Source, 300 milligrammes (mg) of slow-release caffeine increased alertness in individuals travelling eastbound.
Caffeine can be found in coffee, tea, soda, energy drinks, and even chocolate.
Caffeine should be limited or avoided in the afternoon and evening. You don’t want to have trouble sleeping as a result of a caffeine overdose plus jet lag.
- Maintain a comfy sleeping environment.
Make sure your sleeping accommodations are comfortable and conducive to adequate sleep when travelling. Here are a few pointers: - Check your room’s thermostat to ensure that it can be set to a pleasant, chilly setting overnight.
- Make sure no phones or clocks in the room ring or beep as you sleep. If necessary, you can ask the hotel receptionist to transfer any calls to phone service.
- Bring home comforts to help you sleep better. If you sleep with a white noise machine or a fan, look for something portable that you can take with you.
- Bring any extra lightweight comforts you might need to fall asleep, such as a family photo, a favourite throw blanket, or a familiar fragrance lotion.
Treatments
Because jet lag isn’t permanent, there aren’t any long-term therapies. If you travel frequently and are aware that jet lag can be a problem, you can seek advice from your doctor.
They may give you sleeping medication or advise you on how to use supplements like melatonin most efficiently.
If your jet lag symptoms don’t go away after a week or two, they could be an indication of something else, so consult your doctor if this happens.
How long does it usually take to recover?
If you’ve travelled across multiple time zones, you’re more likely to encounter severe jet lag symptoms. The general guideline is that it will take a day to adjust for each time zone you pass. As a result, if you travel across five time zones, you will most likely suffer jet lag symptoms for five days.
Can you stop it?
Travelling has several drawbacks, such as jet lag. If you have time to adjust to your new schedule before leaving, consider getting up earlier or staying up later a few days before your trip, closer to the time you’ll be on following your trip.
You should also allow enough time throughout your journey to acclimate to the new time zone so that you can have some days where you feel on time and refreshed.
