Whether you are flying across the country or around the globe, the excitement of travel often comes with a familiar downside, jet lag. That groggy, disoriented feeling that strikes after long-haul flights is more than just tiredness; it is your internal clock struggling to catch up with a new time zone.
According to Harvard Health Publishing, jet lag is a disruption of your body's circadian rhythm, the internal clock that regulates your sleep-wake cycle. While minor time shifts might barely register, long-distance travel that crosses multiple time zones can leave your body out of sync for days.
Fortunately, there are simple yet effective strategies to minimise jet lag and adjust more quickly to your destination.
Before you travel: Gradual shifts can help
The process of combating jet lag starts before you even board the plane. Experts recommend gradually adjusting your schedule in the days leading up to your trip. By slowly shifting your bedtime and mealtimes closer to your destination's time zone, you help your body ease into the new rhythm.
Let's imagine you are travelling from the West Coast to the East Coast of the US. Start going to bed 30 minutes earlier each night about three days before departure. Incremental changes like these can make the transition far less jarring.
During the flight: Stay hydrated
What you do in the air can make a big difference. Dehydration can worsen the physical symptoms of jet lag- headaches, fatigue, and poor concentration. So it is essential to drink plenty of water during your flight. Keeping your body hydrated helps maintain energy levels and makes it easier to adjust to a new schedule once you land.
Skip alcohol and caffeine
Avoid alcohol and caffeine, both of which can dehydrate you and interfere with your ability to sleep. Instead, opt for water or herbal teas to stay hydrated and support your body's natural rhythm. Staying well-hydrated can reduce fatigue, headaches, and other common symptoms of jet lag.
After arrival: Sync quickly and use sunlight
Once you arrive, the key is to adapt to the local schedule as soon as possible. Resist the temptation to nap or go to bed early if it is still daytime. Instead, hold out until local bedtime to help reset your circadian rhythm.
Sunlight is also a powerful tool. Exposure to natural light at the right time can help recalibrate your internal clock. If you've travelled eastward, seek out morning sunlight to help you wake up earlier. For westward travel, late-afternoon sunlight can help shift your sleep schedule later.
Final thoughts
Jet lag can put a damper on even the most carefully planned itinerary, but with a proactive approach, it doesn't have to. By adjusting your schedule ahead of time, staying hydrated, and using sunlight to your advantage, you can minimise the effects and hit the ground running, wherever your travels take you.
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