Before you choose ways to deal with jetlag, you need to understand what it is. So, jetlag is a natural reaction of the body to the change of time zones; the body’s internal clock – circadian rhythms responsible for sleep and wakefulness cycles – is disrupted. If you cross, say, the Atlantic Ocean on a ship, the body gradually adjusts to other time zones in the course of the voyage. However, if you do the same thing on an airplane, your body does not have time to adapt.
Why does jetlag appear? There is such a concept as a “biological clock”, a complex and precise mechanism that is responsible for the regulation of all important processes in the human body, in particular waking and sleeping. Every morning we wake up, spend the whole day doing the usual things, in the evening we become tired, and at night we fall asleep. When there is a sharp change in time zones, the synchronization of the biological clock and its functioning are disturbed. Now you understand the science of jetlag and it’s time to look at the tips to combat it and make your travel much better.
The right preparation is everything
Unfortunately, there is no magic pill that would get rid of jetlag, but there are methods to help the body with the adaptation. You can prepare for jetlag before you start your trip by rearranging your sleeping and eating habits: if you’re flying east, start getting up earlier and make brighter lighting in the house in the morning, but if you’re traveling west, go to bed later. It’s important to remember to readjust according to the time zone you’re flying out of, not where you’re headed. Focus on your health, and healthy diet and go sleeping earlier rather than betting on betting company or watching series.
It will also be helpful to shift your meals according to the time of where you are going. It is advisable to start using such intakes a week or at least a couple of days before departure, and before the trip have a good rest and sleep: then there is a chance that when you arrive you will feel good and there will be no jet lag.
In the plane
Sleep is your best friend on a long flight, but only if you arrive at your destination at night or in the morning. Remember to take earplugs, a sleep mask, and comfortable clothing. If you arrive in the afternoon or evening, then it is best to occupy yourself with something to do during the flight: download and watch movies, work at the computer, or read a book. Try not to drink alcohol or take sleeping pills, as they put additional strain on the body, but be sure to drink a lot of water.
Take a comfortable pillow, wear clothing that is as loose and comfortable as possible, and refrain from wearing makeup. You may also want to bring a blindfold, slippers, warm socks, and earplugs. On the plane, try not to stay in one position, which can lead to blood stasis and poor circulation.
Many people advise not to eat carbohydrate-rich foods on the flight, so as not to exacerbate fatigue after landing (on the ground, a hearty lunch is already possible. You can eat fruit during the flight. Most of them are full of carbohydrates, but there are also many beneficial elements, such as antioxidants, which can help your body get rid of the stress of a long flight.
Fall asleep and sleep at the right time after the flight
Whether you slept on the flight or not, it is wise not to go to bed immediately upon arrival. Wait until it’s nighttime in your new time zone. And try to get up in the morning, not at 6 p.m. You should also get a good night’s sleep before your flight – the more rested you are, the faster you’ll recover.
Not able to fall asleep immediately? Take a hot bath and herbal tea, you can take melatonin. Melatonin is a hormone that is produced in our body to regulate the daily cycle of sleep and wakefulness, and its additional dose can help normalize circadian rhythms.
Unfortunately, there is no one, single, universal trick you can use against jetlag to get rid of it. However, try to stay positive and of course reduce the effects of jetlag with our tips. Don’t let jetlag ruin your trip!