Table of Contents:
- Understanding Jet Lag
- Tip #1: Alter Your Sleep Schedule Earlier than Your Flight
- Tip #2: Keep Hydrated and Avoid Alcohol and Caffeine
- Tip #3: Get Some Train During Your Flight
- Tip #4: Attempt to Get Some Sunlight Upon Arrival
- Tip #5: Use Medication if Vital
Jet lag is a standard phenomenon that many vacationers expertise, particularly when taking long-haul flights. Jet lag is a disruption within the physique’s circadian rhythm, which is the inner “clock” that regulates sleep-wake cycles, starvation, and different bodily features. When touring throughout a number of time zones, the physique’s inside clock can change into out of sync with the native time, resulting in a variety of signs, together with fatigue, insomnia, irritability, and problem concentrating. Happily, there are a number of methods to reduce the results of jet lag and make your journey expertise extra comfy. On this article, we are going to offer you 5 suggestions for avoiding jet lag on lengthy flights.
Understanding Jet Lag: Jet lag happens when the physique’s inside clock is disrupted by adjustments within the light-dark cycle. The physique’s inside clock is regulated by a small group of cells within the mind referred to as the suprachiasmatic nucleus (SCN), which controls the discharge of hormones akin to melatonin, cortisol, and others. These hormones assist regulate the physique’s sleep-wake cycles, starvation, and different bodily features.
When touring throughout a number of time zones, the physique’s inside clock can change into out of sync with the native time, resulting in a variety of signs, together with fatigue, insomnia, irritability, and problem concentrating. The signs of jet lag might be extra extreme when touring eastward, because the physique has to regulate to an earlier time zone. Conversely, touring westward might be much less extreme, because the physique has to regulate to a later time zone.
Tip #1: Alter Your Sleep Schedule Earlier than Your Flight: One efficient strategy to keep away from jet lag is to regulate your sleep schedule earlier than your flight. If you’re touring east, attempt to regularly advance your bedtime by half-hour to an hour every night time within the days main as much as your flight. If you’re touring west, attempt to delay your bedtime by the identical quantity. It will assist your physique modify to the brand new time zone and cut back the affect of jet lag.
For instance, in case you are touring from New York to London, which is 5 hours forward, attempt to go to mattress half-hour earlier every night time for ten nights earlier than your flight. It will assist your physique modify to the brand new time zone and cut back the affect of jet lag.
Tip #2: Keep Hydrated and Keep away from Alcohol and Caffeine: Staying hydrated is essential when touring, particularly on lengthy flights. Dehydration can exacerbate the signs of jet lag and go away you feeling extra drained and fatigued. Ensure to drink loads of water earlier than, throughout, and after your flight. Keep away from alcohol and caffeine, which might disrupt your sleep patterns and make it more durable to regulate to the brand new time zone.
Alcohol is a diuretic, which implies it will possibly enhance urine manufacturing and result in dehydration. It could possibly additionally disrupt the physique’s sleep-wake cycle and intrude with the manufacturing of hormones akin to melatonin, which helps regulate sleep. Equally, caffeine can intrude with the manufacturing of melatonin and disrupt the physique’s sleep-wake cycle.
Tip #3: Get Some Train Throughout Your Flight: Sitting for lengthy intervals of time can enhance the danger of blood clots and make jet lag worse. To fight this, attempt to get some train
during your flight. Take regular breaks to stretch your legs and walk around the cabin. You can also do simple exercises like leg lifts, ankle rolls, and shoulder shrugs to improve blood flow and reduce stiffness.
If you have a layover, take advantage of the airport facilities and go for a walk or do some light exercise. Many airports now have fitness facilities and yoga rooms that you can use to stretch and exercise during your layover.
Tip #4: Try to Get Some Sunlight Upon Arrival: Exposure to sunlight can help reset the body’s internal clock and reduce the effects of jet lag. If you arrive at your destination during the day, try to spend some time outdoors and get as much sunlight as possible. This will help regulate the production of hormones like melatonin and cortisol, which can help you adjust to the new time zone.
If you arrive at your destination at night, try to avoid bright lights and screens, which can suppress the production of melatonin and make it harder to sleep. Use blackout curtains or wear an eye mask to block out light and create a conducive sleep environment.
Tip #5: Use Medication if Necessary: In some cases, medication may be necessary to help manage the symptoms of jet lag. Melatonin supplements are a popular option for promoting sleep and reducing the effects of jet lag. Melatonin is a hormone that regulates the sleep-wake cycle and can help reset the body’s internal clock. However, it is important to talk to your doctor before taking any medication, as it can interact with other medications or have side effects.
Conclusion: Jet lag can be a challenging experience, but there are several ways to minimize its effects and make your travel experience more comfortable. Adjusting your sleep schedule before your flight, staying hydrated, getting some exercise during your flight, getting sunlight upon arrival, and using medication if necessary are all effective strategies for avoiding jet lag on long flights. By following these tips, you can arrive at your destination feeling refreshed and ready to enjoy your travels.