Tips To Reduce And Prevent Jet Lag

What Is Jet Lag?

Jet lag is a temporary sleep disorder you can get after traveling quickly across multiple time zones. It happens because your internal body clock is not yet aligned with your new local time. So you might feel sleepy during the day and alert at night.

Jet Lag vs. Travel Fatigue

You could easily mistake jet lag for travel fatigue. But they’re not the same.

Travel fatigue is when you feel extremely tired after a long road, rail, water, or air trip. You might also have a headache and feel mentally drained. But it’s not a sleep disorder. A restful night’s sleep can help you feel better.

On the other hand, jet lag is a sleep disorder you only get after traveling quickly (usually flying) across at least two time zones. It only goes away when your body gets used to your new time zone.

What Causes Jet Lag?

Jet lag is a problem with your circadian rhythm, the body’s internal sleep-and-wake schedule. Circadian rhythms are roughly 24-hour cycles that determine when you feel sleepy and when you feel alert, among other things.

These rhythms help control your body’s production of melatonin, a hormone involved with sleep. They’re guided by sunlight and other cues from your environment. But when you travel across several time zones within a short period, your body needs time to catch up. That’s what leads to the symptoms of jet lag.

Who Is at Risk of Jet Lag?

Jet lag can happen to anyone. But you’re at a higher risk of having it or having worse symptoms if you:

• Fly east:  Studies suggest that people who travel east are likely to have more serious jet lag than those who fly west.
• Lose sleep: Losing sleep during an overnight flight can contribute to jet lag.
• Are naturally prone to it: Some people have lower tolerance than others to circadian misalignment.
• Fly frequently: People who fly frequently, such as pilots and flight attendants, are more likely to have jet lag.
• Are older: Jet lag worsens with age.

Jet Lag Symptoms

Jet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. You’ll probably have at least two of these symptoms:

• Stomach problems
• Appetite changes
• Disturbed sleep
• Tiredness
• Anxiety
• Depression
• Headache
• Trouble concentrating
• Moodiness
• A hard time working
• Trouble falling asleep when you fly eastward
• Waking up earlier than usual when you fly westward

How long does jet lag last?

Experts say you need about one day for each time zone you cross to recover from jet lag. It may take longer if you’re older, have health issues, or traveled east.

How to Avoid Jet Lag

It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts.

Here are some things you can do before you travel:

• Ensure you get enough rest before your trip.
• Several days before your trip, gradually adjust your sleeping habits to the time zone of your destination.
• Try to go to bed an hour or two earlier if you’re traveling east or later if you’re traveling west.
• Manage stress with relaxation and self-care exercises like meditation, breathing exercises, and journaling.
• Drink plenty of fluids. Dehydration makes it harder for your body to adjust to the new rhythm.

Taking these steps during travel can lower your chances of serious jet lag on arrival:

• As soon as you board your flight, reset your watch for the new time zone.
• Try to sleep according to your destination’s local time, but don’t oversleep.
• Avoid alcohol and caffeine.
• Don’t eat heavy meals.
• Stay well-hydrated.
• Move around as much as possible.

Ways to Manage Jet Lag

Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. Here are some ways to do that:

• If you need to nap right after you arrive, limit it to 2 hours.
• Try to keep yourself busy and engaged with other people.
• Avoid overeating.
• Drink enough water to stay hydrated, which helps you feel better during the day and sleep well at night.
• If you feel sleepy during the day, nap for 15 to 20 minutes.
• Avoid tobacco
• Don’t drink  too much alcohol, especially before bedtime

Jet Lag Treatment

There’s no cure for jet lag. Though it will go away on its own as your body clock syncs with the local time zone, some remedies can manage symptoms and help your body adjust.

If you travel a lot and can’t spend a lot of time outside, light therapy can work like natural sunlight to help align your body clock with the destination’s time. This type of therapy uses a light box, lamp, or visor to expose you to bright artificial light for short periods.

You can buy light therapy devices without a prescription. But you should talk to your doctor about the most effective ways to use them.

Credit: webmd

 

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