More people are travelling now than ever and jet lag is frequently an associated experience. Complete avoidance of jet lag is frequently impossible due to the extent of eastern or western bound travel. Nonetheless, the period of modification to the new time sector can be noticeably better. Follow these simple pointers on your next big trip and you’ll be enjoying your destination sooner than later .
What is jet lag?
Jet travel across multiple time zones produces a misalignment between the new exact time and your circadian “internal” clock. Your circadian clock is responsible for producing certain hormones that control temperature, sleep and numerous other processes. You are far more at the mercy of jet lag when crossing many time zones in twenty four hours (typically at least five time zone) and jet lag has a tendency to be worse when traveling in an eastern direction.
What are the signs of jet lag?
When traveling east: difficulty falling asleep
When traveling west: difficulty sleeping in
Other symptoms: headaches, upset stomach, fatigue, and trouble concentrating. Symptoms usually improve after the 1st 2 days.
How to stop jet lag?
– Ensure you remain hydrated, drink a lot of water during flight
– Go outside and expose yourself to as much natural light
– Before leaving on your trip, for 2 nights, attempt to: Advance or delay your sleep and wake up by an hour or two to correspond closer to your new destination time.
– Try to adapt your daily routine to the new time schedule as soon as possible: meals, sleep, and other daily running order.
– Melatonin can be useful.
Flying East: Phase Advancing
– 3 mg Melatonin 4.5 hours before sleep and 3 mg 2 hrs before sleep
– Daylight in the morning
Flying West: Phase Delaying
– Bright lights in the evening
– Dark in the morning, wear sunglasses if outdoors
While it is clearly possible to improve your adaptation to jet lag, dependent on the limit of travel, complete avoidance of jet lag symptoms aren’t always achievable. Plan according and expect there to be a re-adjustment period when your circadian clock re-aligns itself with the new time zone.
Dr Melanie DesChatelets ND is a naturopath in vancouver with special interest in women’s health, digestive health, allergies, hormonal health and sports medicine. If you liked this article then you could be inquisitive about these article: the top 5 solutions to enhance your sleep.