If you’ve ever traveled from one time zone to another, then you might experience the unwelcome symptoms commonly known as jet lag. When you aren’t on the road, your internal body clock remains undisturbed. When you stick to a specific schedule, your body recognizes that. It isn’t, however, designed to operate like a real clock. If you’ve been traveling, you can’t adjust the hands and go back to normal right away. Internal clocks let you know that they’re in a state of disturbance by making you feel generally lousy after you’ve traveled across time zones — exhaustion, distraction, and even stress are just some of the common effects you may feel. If you’re wondering how to get over jet lag, keep the following suggestions in mind.
What is Jet Lag?
Recognizing how jet lag works is helpful in tackling this all too common problem. The sleep disorder can really take it out of a person, largely because it takes so long to recover completely from the symptoms. The most important point to consider is how many time zones you travel across. It takes the body approximately a day to recover from one to two time zones. So if you cross eight time zones during your flight, it will generally take the body at least four to seven days to adjust to that change.
When you’re jet-lagged, your internal clock essentially misfires. As a result, it tells your circadian rhythm that it’s time to sleep and wake according to your usual time — even though you’re in a completely different part of the world. The body does adjust at its own pace, but jet lag can take a significant toll in many ways. You might not be able to follow your itinerary to a tee if you’re exhausted or you may find that you’re drowsy for most of the day.
Prevention Starts Early
Most people don’t start to tackle their jet lag symptoms while they’re in the air, but there are steps you can take to prevent the problem while you’re mid-flight. Make sure you drink enough water while you’re flying, as dehydration can aggravate your symptoms. So can immobility, so try to get up a few times throughout the flight and walk up and down the aisle. You’ll ease discomfort and reduce the potential for severe jet lag. If possible, schedule a day or two stopovers so that you can slow the impact of jet lag if you’re traveling across multiple time zones.
Diet can also play a significant role in the days leading up to the flight. Avoid drinking alcohol, which can cause dehydration and cause disturbances to your regular sleep habits. Although caffeine plays a less significant role, it’s still a good idea to restrict your intake on the day of the flight. Avoid taking sleeping pills, which break up your body’s sleep patterns and make it more difficult for you to recover naturally.
Adjust Your Habits
Sunlight helps regulate your circadian rhythms quickly. Think of it as a natural way to restore some balance to your body. Go for a sun-drenched walk, enjoy the sights, and do your best to abide by the clock in your new location. For example, if it’s dinnertime, but you’re thinking about breakfast, eat dinner — you don’t want to fool your body any more than necessary. At the same time, avoid eating anything too heavy, processed, or laden with sugar, as you might experience a crash that depletes your energy levels. Stick with foods that provide sustained energy, such as avocados, nuts, vegetables, and fish. Munch on berries, too, which are packed with antioxidants and water.
Try Natural Remedies
Your body produces melatonin naturally. This hormone signals to your brain that it’s time to sleep at night. You can boost your body’s ability to get some ZZZs at the right time by taking a small dose about an hour or so before your bedtime in your new location. Always check with your doctor to see if it’s right for you or if you take other medications and want to be cautious.
Finally, consider concocting a little homemade mist containing potentially effective essential oils. Peppermint, lemon, and basil are all natural, refreshing stimulants. Simply add a couple of drops to water, shake, and spray onto your face and body for instant refreshment.
Disclaimer: This blog post is not intended as a substitute for the medical advice of physicians. Readers should consult a physician or certified medical practitioner in matters relating to health (including but not limited to medical issues, nutrition, allergies and/or fitness), and particularly with respect to any symptoms that may require diagnosis or medical attention.
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