Jet lag is a common issue when travelling to a different time-zone, and can seriously ruin your sleep schedule. Everyone knows the pitfalls of low-quality sleep. It disrupts the internal body clock, causing fatigue and being disoriented. This misalignment can also lead to insomnia, irritability, and digestive issues.
Explaining why jet lag causes poor body function, a study by researchers at the National Autonomous University of Mexico stated that a conflict between the time of the day and the body clock causes the heart to beat irregularly.
Tips To Fix Your Jet Lag
Fortunately, there are effective strategies to reverse jet lag and fix your sleep cycle. The most important thing is to anticipate jet lag when flying to a country in a different time zone. Your preparation should be thorough and should start even before boarding your flight.
Pre-Trip Preparation
- Adjust your Sleep Cycle: A few days before your trip, start shifting your sleep timings by an hour to match the sleep timings of your destination.
- Optimise Lighting: When you stay mostly indoors, out of natural light, your body’s clock starts regulating depending on when you switch your lights on and off. Exposing yourself to natural light during the day and avoiding bright screens before bedtime can help your body clock to depend on environmental factors.
During Your Flight
- Stay Hydrated: Drink plenty of water throughout the flight to stay hydrated, as dehydration can increase jet lag symptoms.
- Adjust Your Watch: Set your watch to the local time of your destination as soon as you board the plane to mentally prepare for the new time zone.
Upon Arrival
- Get Sunlight Exposure: Spend time outdoors in natural sunlight during the day to help reset your body clock.
- Stay Active: Engage in light physical activity, such as walking or stretching, to combat fatigue and improve blood circulation.
- Avoid Long Naps: While a short nap can be refreshing, and maybe even necessary, long naps could further disrupt your sleep schedule.
Preparation for Fixing Jet Lag
Now that you know the process you have to follow, there are a few bedtime rituals you should follow to ensure maximum efficiency of your process to fix your jet lag.
Also Read: 5 Best Tips To Get A Good Night's Sleep
- Create a Sleep-Friendly Environment: Keep your sleep environment dark, quiet, and cool to promote restful sleep.
- Establish a Routine: Be consistent when adjusting your sleep cycle, even on weekends, to help regulate your body clock.
- Consider Light Therapy: Light therapy devices simulate natural sunlight and can help adjust your internal clock, particularly when dealing with severe jet lag.
- Sleep Apps: Some apps provide guided relaxation exercises, white noise, or sleep-tracking features to help you get back on track.
- Avoid Stimulants: Avoid substances like alcohol or caffeinated drinks that can disrupt your sleep cycle, and keep you awake for longer.
Be Patient When Fixing Your Sleep Cycle
Allow yourself the time to adjust. It may take a few days for your body to adapt to the new time zone. Be patient with yourself during this transition. Jet lag can damper your travel experience, but with the right strategies, you can minimise its effects and be well-equipped to make the most of your adventures in a new time zone.
