Traveling is fun and fun until the jetlag overtakes you. Here are our key tricks and techniques to help you overcome jet lag and recover, whether traveling for business or pleasure. Jet lag hits you when you cross time zones and your poor body can not keep up. You arrive at your destination, and you can only imagine how long it takes to reach your accommodation and go straight to bed. Your body is confused, your biorhythm is completely off and you feel terrible. It is not the end of the world if you are there for a longer stay and can adapt slowly, but if it is a business trip or if you are there for a short vacation, it is important to jetlag as soon as possible to return.
From preventative methods to nutritional supplements, from diet to activities, various tricks and body-hacks can help minimize jet lag. Continue reading to get useful tips for your next long-haul flight.
Before You Leave, Do This
Our circadian rhythm, the sleep-wake cycle, is carefully controlled by several hormones that cause us to go to sleep at night and wake up in the morning. It is a biologically choreographed routine that makes our body systems work according to our daily activities. Any change in the schedule, our routines and especially our exposure to the sun and our perception of the length of the day can really hurt us. Due to the sensitivity of the system, it takes a few days for our body to get used to a new time zone. Preparing for the big change is one way to fight the side effects.
Gradual change in sleep pattern in advance
According to the guidelines of the American Academy of Sleep Medicine, it may be helpful to postpone the sleep plan three days before departure as you enter the new day / night cycle and manage your jet lag like a champion. Effective planning begins with the consideration of which direction to fly. If you fly east, your hormones may think that the day has become longer, while flying west will make you feel that the day has become much shorter. Therefore, if you are on an eastbound flight, you will go to bed an hour early before departure, and if you are on a westbound flight, stay awake for another hour. This may be a small change, but it certainly matters.
Put your watch and routine in the new time zone.
Early or late bedtime is not enough for most of us. To minimize the risk of jet lag, set a clock at home or on the clock to the new time zone and move your routine according to the local time at the destination. If your schedule and lifestyle allow it, you will perform all the daily activities that you normally perform, such as: As food, do sports, read and go outside. Just as in sleep, a shift of an hour or two can make a big difference.
Avoid blue light and accept dark sleep conditions.
To support your plan to change your sleep plan, it is important to understand the effects of the light from your electronics, commonly referred to as the "blue light", on your body. The excitement of the blue spectrum and the exposure of the fresh white-blue light in the early morning make us more alert. If you're trying to fall asleep earlier than usual, or even hope to get a good night's sleep on a particular day, avoid spending time with your phone, tablet, or laptop just before bedtime.
If you want, you can use the iOS Night Shift feature or the Twilight Android app to warmer the device's screen. You can also set up similar systems with apps like F.lux or integrated solutions like Night Light Mode on Windows 1
Also, keep your room dark and reduce as much light as possible at bedtime. The darker the room, the faster you will fall asleep and the higher the quality of your closed eyes.
Get help with dedicated jet lag tools.
Dedicated planners, are happy. With the technology, you can now plan your anti-jetlag strategy more accurately. At the Jet Lag Rooster website, you enter all the details of your trip and your current routine and get a detailed plan to change things to your liking. A more sophisticated option is the paid App Timeshifter, which not only helps you plan the time zone shift, but also provides you with some additional details, such as: For example, when to take a nap and when to drink coffee Defense on the road
Whether you are a nervous flyer or find the whole experience exciting, flying interferes with your routine and can easily cause havoc in your body. It's worth knowing what's good for you, what to do and when. Here are some tips that you should consider when you are 30,000 feet in the air.
Try to control blue-light exposure during the flight to match the new time zone as you would at home. If you need to sleep, avoid the entertainment center and your electronic devices, turn off the ceiling lights, and wear an eye mask. If you need to stay awake, watch a movie, use your eReader, or something that can entertain you and needs light.
Time to Eat
If your jet-lag preparation plan included a shift in your meal times, then you will not find it too difficult. Airborne onboard service usually consists of serving your meals according to the time zone to come, breakfast before dawn, and dinner in the afternoon. Equally important, however, is the content of the meals to adjust your body to the new local time. High carbohydrate foods such as rice, pasta, and potatoes can make you feel drowsy and tired, making it the ideal option when flying east. If you are flying west, you should consider eating more protein-rich foods such as meat, fish, and eggs as your body takes longer to burn off and keeps you awake longer.
Watch Your Alcohol Use
Free alcohol on a night flight surely sounds like the ideal way to relax and fall asleep. Unfortunately, the substance becomes much more effective at higher altitudes, leading to significant dehydration and sleep disturbances in the form of increased snoring and sleep apnea. All this disturbs your daily routine and makes your fight against jetlag even harder than before. It is best to omit the alcohol and drink plenty of water instead. Melatonin
Melatonin is a hormone that your brain produces to tell the body that it is time to sleep. In small doses it can help you to synchronize your biorhythm with the new time zone. While some people prefer to take the supplement a few days before departure, others feel comfortable from the day of the flight and for the next one to three days.
When You Arrive, Do It
If you're not prepared, the harsh reality of jet lag hits you in the face: you're exhausted, you starve in odd times, your mood is omnipresent, and your body functions and those connected measurements are not nearly stable. With a few days of preparation behind you, you should be able to cope with the big change and continue until you are fully used to the new day / night cycle. Take a look at the following tricks to get your body moving from exhaustion to a new, transient lifestyle.
Time for meals
As mentioned above, carbohydrates induce sleep. That's because they stimulate serotonin production, which is a precursor to melatonin, and tell your body to sleep. Therefore, leave the carbohydrates in the evening. When you land in the morning, make sure you have protein-rich meals for lunch and healthy carbohydrates for dinner. Avoid eating at bedtime to keep your insulin levels stable and to properly stimulate your daily rhythm.
Drink caffeine at key times.
Caffeine can help you match your biorhythm to local time when you take it at the right time. When you land in the morning, you can start your day with a cup of Joe as usual. When you land in the evening, stay with the water and wait until the next morning until you have as much coffee in your hands as your heart desires.
Enjoying the Sun and Fresh Air
Just as you always have to avoid blue light before you go to sleep, you need to enjoy sunlight during the day to keep your sleep / wake cycle at bay. Wake up early and go outside. The natural light reminds your body of the morning time and the need for it to function properly, in addition to stimulating vitamin D production, which helps release feel-good chemicals in your system and lowers blood pressure. Take a walk and get some fresh air while you're there, and you're already on your way to relaxing in your new makeshift home.
Hit the Showers
When you land in the morning and find yourself Strive to stay awake or take a cold shower if you're having trouble getting ready for the day after tomorrow. The difference in temperature will boost your bodily functions, stimulate blood circulation and add more oxygen to your brain to make you feel more alert. When it is night and you can not fall asleep, take a warm shower instead. Again, the difference in temperature between the hot and cold bathrooms leads you directly to bed, putting your brain in sleep mode for the rest of the night.
Planning is important to minimize jet lag. While the preparation does not eliminate all side effects, it speeds up the recovery process and keeps your systems working properly in just days. Even small changes can help you a lot.