Jet lag is a common experience for frequent travellers and those embarking on long-distance journeys across different time zones. But what exactly is it?
Jet lag occurs when our body’s internal clock, also known as the circadian rhythm, is disrupted. Our circadian rhythm regulates various physiological processes such as sleep-wake cycles, hormone production, and metabolism based on the light-dark cycle of the environment. When we travel rapidly through multiple time zones, this natural rhythm is thrown out of sync.
The symptoms of jet lag can vary from person to person but often include fatigue, insomnia, daytime sleepiness, disorientation, loss of appetite, digestive problems, and mood swings. These symptoms can persist for several days until the body adjusts to the new time zone.
So, how can we beat jet lag and minimise its effects?
One of the most effective strategies is to adjust your sleep schedule a few days before your trip. If you’re travelling east, go to bed and wake up earlier. If travelling west, do the opposite. This can help your body start to adapt in advance.
During the flight, try to stay hydrated by drinking plenty of water. Avoid alcohol and caffeine as they can dehydrate you and disrupt sleep. Also, move around the cabin regularly to improve blood circulation and prevent stiffness.
Upon arrival, expose yourself to natural light as soon as possible. This helps reset your body clock. If it’s daytime at your destination, get outside and soak up the sunlight. If it’s night, keep the lights dim and try to sleep.
Another useful tip is to adapt your mealtimes to the local schedule quickly. Eating at the appropriate times for the new time zone can also assist in regulating your internal clock.
Taking melatonin supplements, under the guidance of a healthcare provider, can sometimes be beneficial for resetting sleep patterns.
Finally, give your body time to recover. Don’t plan intense activities immediately after arrival. Allow yourself a day or two to acclimatise.
By being proactive and implementing these strategies, you can significantly reduce the impact of jet lag and enjoy your travels to the fullest.
Have you ever suffered from severe jet lag? What methods have worked best for you in combating it?
