Jet Lag No More: Expert Tips for Adjusting to a New Time Zone
Jet lag (jet lag) is a condition of transient sleep disorder arising because in the new time zone where the person has moved, the internal body clock, or circadian rhythm, of the person itself is out of sync with it. It typically happens after long haul flights that cross several time zones resulting in a number of physical and psychological symptoms. Jet lag comes primarily from the disturbance of the body’s natural sleep wake cycle, regulated by external signals in the environment — darkness and light.
This can make one tired, grumpy and unfocused as the body tries to adapt to a new timetable, whether east or west. Common jet lag symptoms include insomnia and daytime sleepiness, headaches and gastrointestinal upset. And some travellers can additionally experience temper swings and emotions of malaise.
Your annoyance at these symptoms also differs based on as many different factors as the number of time zones crossed, including the direction of travel and individual circadian rhythm differences. For example, many people say that travelling east is more difficult than travelling west, as this forces them to adapt to an earlier sleep rhythm. jet lagUnderstanding the underlying mechanisms and symptoms of jet lag is essential to find effective ways of counteracting them.
Key Takeaways
- Jet lag is caused by a disruption in the body’s internal clock when traveling across time zones, leading to symptoms like fatigue, insomnia, and difficulty concentrating.
- To adjust to a new time zone, experts recommend gradually shifting your sleep and wake times before your trip, staying hydrated, and getting sunlight and exercise at the right times.
- Minimize jet lag symptoms by avoiding alcohol and caffeine, staying well-hydrated, and eating light, healthy meals.
- Effective sleep and wake strategies for overcoming jet lag include using sleep aids cautiously, establishing a bedtime routine, and avoiding naps upon arrival.
- Dos for adjusting to a new time zone include staying active and getting sunlight during the day, while don’ts include overindulging in heavy meals and alcohol.
Expert Strategies for Adjusting to a New Time Zone
Before you leave, gradually adjust your going to bed and waking up times so you can properly adapt to a new time zone, experts say. It means you go to bed or awaken a hour earlier or later, depending on the direction of travel, each day. These gradual changes help your body adapted even before arriving to a new time zone.
By taking this proactive approach to jet lag, you can significantly reduce the severity of the symptoms you’ll experience after you arrive. Additionally, it works wonders in your favor, if you live in sync with the local time, once you are there. It’s like saying people should go to sleep, eat meals, and do social things according to the new time zone.”
And exposure to natural light during the day can help reset your internal clock, as well. Spending time one outside in the morning — that is, if you land in a new city early in the day — can also signal to your body that it is daytime, encouraging wakefulness and helping you adjust to your new environment faster. These strategies are designed to help ease travel experiences by making the transition easier as well.
Tips for Minimizing Jet Lag Symptoms
Getting prepared and self caring during travel is the separate of minimizing jet lag symptoms. One is to stay well hydrated on your journey. Because airplane cabins are drier environments, they can leave you feeling more fatigued and uncomfortable than usual.
Drinking water before your flight, during your flight and after your flight helps keep hydration levels up, and can help stave off headaches and lethargy. One should also steer clear of excessive caffeine and alcohol, as caffeine delays the downward spiral that is slow wave sleep while denying the mind some of the feel good chemicals of REM, and alcohol adds to dehydration and an increase in body weight — and brain weight, further affecting sleep patterns. Hydration will help, of course, but how you set your travel environment will have a big impact on how you’ll feel when you arrive.
You may want to bring your own items as well, such as a few neck pillows, an eye mask and even noise cancelling headphones to help you sleep mid-flight. If possible, try to take short naps during the trip itself, rather than sleeping for a long stretch, Ryans adds. The upside of this is that you’re more rested and further along towards ‘resetting’ to the new time zone by the time you get there.
Overcoming Jet Lag: Effective Sleep and Wake Strategies
- Strategies Effectiveness
- Avoiding caffeine and alcohol High
- Exposure to natural light High
- Staying hydrated High
- Gradually adjusting sleep schedule High
- Using sleep aids Low
One way to battle the effects of jet lag is with nutrition — one potential solution to the problems that can arise on the road, resulting in disrupted eating techniques and loss of energy stability. These types of patterns can even begin to deteriorate the mind. A nutritious meal rich in whole foods can also help you sustain energy levels, promote good health, and feel better on the go. Foods derived from complex carbohydrates such as whole grains and legumes can increase the production of serotonin, she says.
Fruits and vegetables are sources of vitamins and minerals which help support immune function and energy metabolism. But in addition to food, proper hydration is also the key to neutralize the symptoms of jet lag. Skipping ahead to the most basic advice that we have already mentioned with regards to drinking water on your way; it also becomes paramount that you should do that once you reach there too.
She also recommends herbal teas or drinks high in electrolytes to replenish lost fluids and nutrients. Emphasizing nutrition and hydration before, during and after travel can help support your body’s resiliency to jet lag.
Nutrition and Hydration Tips for Beating Jet Lag
Another great way to fight jet lag symptoms is with physical activity. Physical activity increases circulation, which could help you sleep better and have more energy. After a day in the air, even basic activities, such as walking or stretching, are worthwhile endeavors, just to work out the kinks.
If you arrive at your destination during day time; get out and take a brisk walk, not only for the physical activity but also for the natural sunlight to which you expose us — vital for the regulation of circadian rhythms. One simple thing that’s crucial in resetting your internal clock is getting exposure to sunlight. Light affects how much melatonin the body produces — and exposure in daytime hours can tell your body it should feel alert and awake.
We promote better sleep much in the evening by limiting exposure to bright screens and artificial light. Exercise mixed with sun exposure — travellers can assist their body manage the new time zone.
Exercise and Sunlight: Key Factors in Overcoming Jet Lag
Exercise is another effective weapon against jet lag symptoms. Exercise promotes circulation and energizes tissues while sleeping best. After a long flight, it’s good to try, even simple things like taking a walk or stretching, to work out the kinks.
If you arrive at your destination during daylight hours, get out and take a brisk walk — not only as exercise, but for the natural sunlight exposure, which is necessary to regulate your circadian rhythms. Exposure to sunlight is critical to resetting your internal clock. Light affects the body’s production of melatonin, and spending time outside during daylight hours can help your body understand that it should be alert, awake.
However, when it comes to reducing exposure to bright screens and artificial lighting in the evening we help improve sleep at night. Combine exercise with exposure to sunlight — travellers can assist their bodies adjust to the new time zone.
Final Tips for Adjusting to a New Time Zone: Dos and Don'ts
There are heaps of dos and don’ts to abide by while you’re acclimating to a new time zone. So set a bedtime routine that’ll ease your mind before resting it because sleep hygiene is a thing. A different and equally bad category of such meetings might involve: reading; or taking a warm bath.
Also, listen to your body, don’t push through it if you’re tired during the day — give yourself short power dips. Or the opposite, don’t line up your day with things to do once you get there, give yourself time to get your feet on the ground before jumping into a crammed itinerary. But it’s also wise not to depend on caffeine alone to keep you awake — although it can buy you time, the subsequent crash can get in the way of your sleep later.
And finally, always be gentle with yourself, transitioning time zones is not an easy task and if you give yourself time to readjust you will have an easy time on all future travel adventures.
FAQs
What is jet lag?
Jet lag refers to a temporary middle sleep problem that occurs when a person’s internal body clock, called circadian rhythm, desynchronizes from the time zone in which that person finds himself — usually after he has traveled across many time zones.
What are the common causes of jet lag?
Jet lag starts with the fast traversal of time zones that throws your body’s internal climatization — or the circadian rhythm — into disarray. Dehydration, lack of sleep, and travel stress are all part of it; so is the sheer number of other people your organs are likely to be coming into contact with in air travel.
What are the symptoms of jet lag?
Celestial Jet Leg Symptoms include fatigue, insomnia, concentration issues, agitation, bowel problems and general malaise. The severity of these symptoms depends on the age of the individual and time- travelling.
What are some expert strategies for adjusting to a new time zone?
When traveling and trying to readjust to a new time zone, experts recommend adjusting gradually to the new time zone, drinking plenty of water, getting outside in the sunshine, and doing gentle exercise to help regulate your body’s internal clock.
How can I minimize jet lag symptoms?
We can minimize suffering from jet lag through drinking enough water, limited alcohol and strong coffee intake, a restful time and chillaxation (sorry lingo) upon reaching our destination. Eating healthy and exercising regularly can also help you reduce the effects of jet lag.
What are some effective sleep and wake strategies for overcoming jet lag?
Good tips for sleep and wake in preventing or coping with jet lag include: Adjusting your sleep schedule when possible before you travel, using relaxation techniques to help you get to sleep and avoiding naps on arrival to help set your body’s internal clock.
What nutrition and hydration tips can help beat jet lag?
Just by having a small workout and going to natural sunlight could accelerate the adjustment of your body’s internal clock and make one feel alert and better which makes it easier to catch-up with that time zone when in jet lags or having a stop over.
How does exercise and sunlight help in overcoming jet lag?
Involving light exercise and exposure to natural sun light may regulate your body’s internal clock, as well as make you sense of alertness and being well, which can help overcome jet lags and stop over at a new time zone.
What are some final tips for adjusting to a new time zone?
On the final tips list are, avoid drinking too much alcohol and caffeine, stay well hydrated and monitor how your sleep and wake cycles are changing. It’s also about being patient with the body’s adjustment process and giving it time to adjust to a new time zone.