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It doesn’t matter if you’re flying for business, leisure, to tourist places or to compete in an athletic event; a long trip is always a source of excitement. Unfortunately, a long trip is not exactly free of difficulties or complications. There is a high likelihood of experiencing jet lag when travelling on long flights from one time zone to another. Even while jet lag is most typically connected with international flights, it can occur on any journey that is east- or westbound over three or more time zones, whether domestic or international. Disruptions in sleep patterns caused by jet lag can affect your sleep cycles, making it difficult to get your body back on track once you arrive at your destination. It is important to understand how to prevent and recover from jet lag so that you can keep your sleep routine and overall health while travelling and make the most of your trip to your favourite tourist places.
You won’t be able to completely avoid jet lag. However, you can lessen its effects. Take a look at these suggestions.
Try to completely forget about your previous time zone as soon as you get to your new location, be it a tourist place or a place of business. However, if you’re travelling with a watch or travel clock that you set yourself, make sure to change the time on them as soon as you get there. Your device will most likely update clocks for you automatically, but if it does not, make sure to do so as soon as you arrive. If you keep eating and sleeping in accordance with the old-time zone, you will have difficulties once you get to your destination. Follow the meal and bedtimes of the place you are visiting.
Remember to sleep at the times that are most appropriate for your new schedule. Because your aircraft may be in the air throughout the night hours of your destination, attempt to get some sleep while in the air. Among the things that will assist you in resting are
You should also resist the temptation to take a nap when you first arrive, and it is still the day. Later on, it may be difficult to fall asleep as a result of this.
Long-distance travel can induce dehydration, and you may even restrict your water intake while travelling in order to prevent having to stop for restroom breaks. Rethink your decision. Proper hydration may be beneficial in reducing the effects of jet lag and travel tiredness. When travelling through airport security, bring an empty water bottle and fill it up after you’ve arrived at your destination. You could also buy water at the airport or have it delivered to your seat on the plane. Following your arrival, continue to consume plenty of fluids.
When you travel to tourist places in different time zones, your internal clock is disrupted partly because of your exposure to light changes. In addition to waking up your body, spending time outside and in the sunshine can help lower the release of melatonin chemicals, which make you feel tired. If you’re travelling east and have to get up early to do work, being exposed to the early morning light will be helpful. If you have to remain up for longer in your new time zone because of the time change, having extra light at night can be advantageous. To expose yourself to light, you can also utilise a specific lamp designed for this purpose. Some of the types of lights that can be used to help you sleep better at night include a bedside lamp and a lightbox.
Caffeine is not a panacea for jet lag, but it can help you stay awake and attentive for the rest of the day following arrival. According to one study conducted by Trusted Source, 300 mg of caffeine that releases slowly was found to increase alertness in people travelling east.
Caffeine can be found in a variety of products, including tea, soda, coffee, chocolate, and energy drinks. Before ingesting these beverages, bear in mind that they include other ingredients, such as sugar, that should be considered. Make a point of limiting or eliminating caffeine use in the evening and afternoon. Having trouble sleeping as a result of an excessive amount of coffee consumption combined with jet lag is not something you want to experience.
Make certain that your sleeping accommodation when travelling is comfortable and allows you to get a full night’s rest. Here are a couple of pointers:
Melatonin is a hormone that your body naturally produces to induce tiredness, but it is also accessible as a supplement. While jet-lagged, you may want to consider taking melatonin to assist your body in getting drowsy. If your body isn’t ready for bed at the end of the day, you may want to consider taking melatonin. If you’re travelling west, you can even take it in the early morning hours to allow you to sleep in longer. It is best not to consume more than 5 mg of melatonin at a time in order to avoid unpleasant side effects. Melatonin is not regulated by the Food and Drug Administration (FDA) because it is a dietary supplement. When experimenting with it, proceed with caution and consult with your doctor if you have any queries before beginning to use it.
Consult with your doctor as to whether sleep medications may be beneficial for jet lag-induced insomnia. When you’re still getting used to your new surroundings, sleep aids may be beneficial in helping you obtain more rest during the evening hours. Keep in mind that sleep aids can have negative side effects, so talk to your doctor about the advantages and disadvantages of using this remedy. It is possible that sleep aids will not help alleviate daytime jet lag symptoms.
There are many people who suffer from jet lag, although it usually subsides within a few days or weeks. In the initial days following a trip that takes you to business or tourist places in countries in different time zones, dealing with the symptoms of jet lag can be tough. To reduce the symptoms of jet lag, there are a number of steps that a person can take. These steps include increasing sunshine exposure, altering the sleeping environment and, in some cases, taking medications or nutritional supplements. Maintaining a new schedule and controlling your wakeful and sleepy hours with specific interventions may assist in the alleviation of jet lag symptoms and adjusting to your new routine.
Ans: A medical solution to jet lag or a way to reset one’s internal clock is currently unavailable. Researchers, on the other hand, have considered a number of alternatives such as exposing oneself to sunlight, making comfortable sleeping environments to take a full night’s rest, taking external melatonin, etc.
Ans: Jet lag is worse when travelling across time zones to the east than it is when travelling across time zones to the west.
Ans: If you’ve ever been jet-lagged, you know it can linger anywhere from a few days to a few weeks.
Ans: Other sleep aids beyond melatonin, such as prescription sleeping pills and over-the-counter sleeping pills, are ineffective in treating jet lag because they do not reset your circadian rhythm.
Ans: To combat the effects of jet lag, a short nap may be all that’s necessary, but it’s vital to be mindful while taking a nap. Taking a nap later in the day or for an extended period of time can further disrupt your sleep cycle.
