Traveling to destinations in different time zones can be an exciting experience, but it can also bring with it the dreaded jet lag. Known as that annoying feeling of fatigue and disorientation that can affect the first days of your adventure, many see it as an inevitable inconvenience. However, the reality is that there are multiple strategies to minimize its impact and adapt more quickly to the new schedule.
From small adjustments to your routine before flying to specific habits during and after the trip, there are a series of effective measures that can help you sync your biological clock with your destination. Below, we share some practical tips to beat jet lag and make your next journey as pleasant and productive as possible.
What is Jet Lag?
The body has an internal clock known as the circadian rhythm, which regulates the times to be awake and asleep.
Jet lag, or circadian dysrhythmia, is a temporary sleep disorder that occurs when this internal clock does not adjust to the new time zone of your destination. The more time zones you cross, the greater the likelihood of experiencing this misalignment.
Jet Lag Symptoms
Jet lag symptoms vary in intensity depending on the person and the number of time zones crossed. The most common include:
- Fatigue: A feeling of extreme tiredness and lack of energy.
- Insomnia: Difficulty falling asleep or staying asleep during the night.
- Daytime sleepiness: Feeling drowsy and needing to sleep during the day.
- Irritability: A feeling of frustration and bad mood.
- Difficulty concentrating: Problems maintaining attention and performing mental tasks.
- Headaches: Headaches that can vary in intensity.
- Digestive issues: These can include indigestion, stomach discomfort, constipation, or diarrhea.
- Temporal disorientation: Confusion about the time of day and difficulty adjusting to the new schedule.
- Mood changes: Mood swings, with feelings of sadness or anxiety.
- General discomfort: A feeling of physical discomfort and malaise.
Tips to Minimize the Impact of Jet Lag
Days before flying:
- Adjust your sleep schedule: Start adjusting your sleep schedule a few days before the trip. If you’re traveling east, go to bed and wake up earlier each day. If you’re traveling west, do so a few hours later. Also, adjust your exposure to sunlight and reduce artificial light at night.
- Eat appropriately: Adapt your meal times to align more with your destination’s schedule. Avoid heavy meals and foods high in sugar or caffeine close to bedtime.
- Rest well: Make sure you are well-rested before the trip. A fatigued body is more susceptible to jet lag.
During the flight:
- Stay hydrated: Drink plenty of water during the flight to combat dehydration, which can exacerbate jet lag symptoms.
- Avoid alcohol and caffeine: These substances can dehydrate you and affect your ability to sleep.
- Adjust your clock: Change the time on your devices to your destination’s time as soon as you board the plane to start mentally adapting.
- Sleep according to the destination: Try to sleep if it’s night at your destination and stay awake if it’s day. Use eye masks and earplugs if necessary.
- Light exercise: Do light exercises and stretches during the flight to improve circulation and reduce discomfort. Avoid sitting in your seat for long hours.
At the destination:
- Exposure to natural light: Spend time outdoors during the day to help reset your internal clock. Sunlight is one of the most effective tools to combat jet lag.
- Adjust your sleep schedule: Try to sleep and wake up according to the local time. Avoid long naps, as they can hinder adaptation. If you arrive at your destination during the day and feel very tired, it may be beneficial to take a short nap. To avoid interfering with your nighttime sleep, limit naps to 20-30 minutes. If you arrive at your destination at night, try to stay awake until the local bedtime to help adjust your sleep schedule.
- Maintain a proper diet: Eat at local times and choose light and healthy meals to help your body adapt.
- Stay hydrated: Continue drinking plenty of water to keep your body hydrated and help you feel better.
- Engage in physical activity: Moderate physical exercise can improve your energy and help you adjust your internal clock.
- Be patient and listen to your body: Give your body time to adapt and don’t push yourself too hard in the first few days.
Minimizing the impact of jet lag requires careful planning and specific habits at different stages of the trip. By following these tips, you can minimize the impact of jet lag and fully enjoy your trip from the first day.