Does it happen to you that you waste the first day of your trip just to beat the jet lag and then the next two to three into the trip, and you are struggling with it? If so, then you are not alone. Jet lag is something everyone faces after long flights. So, how does one beat that? Your body operates on internal sleep and awake cycles called circadian rhythms. When you travel across time zones, your body is still stuck in those older times and operates on its internal sleep cycle. So, it takes time for your body to adapt to the new time zone. Your body will adjust to the new time zone in some time, but you can deal with it early. It just takes a few lifestyles managing and sometimes pushing yourself through it. And it will take barely any time to adjust to the new time zone.
How do you tell if it's jet lag?
Sometimes, you cannot tell if it's jet lag or you are under the weather because of climate change. So here are a few symptoms that tell you if it's jet lag.
● You will feel sluggish and not like doing anything at all.
● You won't be able to fall asleep at night despite feeling tired, and waking up in the morning will be even more challenging.
● Headaches and overall discomfort in the body.
● You will either feel too much hunger or complete loss of appetite. This will later lead to digestive issues like diarrhea or constipation.
● You will feel soreness in your joints and muscles when walking or doing other activities.
Eight tips on how you can deal with jet lag.
Jet lag doesn't last long, but you can prevent it by dealing with it correctly. Here are eight tips on how to deal with jet lag like a pro.
1. Adjust your surroundings according to the new time zone
Though your body will take some time to adjust, you should adapt to all external factors so that it will make you adjust automatically. As soon as you land, set your alarms and clocks according to the new time zone. Another thing that might help is taking your meals and going to bed at times that suit the new time zone.
2. Some in-flight routines
You don't have to stay awake during flights. When it is nighttime, according to your time zone, and you are on the flight, try to get as much sleep as possible. Sometimes, it can be challenging. So, try noise-cancelling headphones, softer pillows, and eye masks to make it easier for you to sleep. Also, if you land during the daytime, avoid taking naps. It will also disturb your sleep cycles.
3. Stay hydrated
A common practice is to drink little water during flights. This could be out of habit, and people avoid taking frequent bathroom breaks. When you are dehydrated, you also feel fatigued. You will feel unnecessarily tired after your flight. So, to prevent that, you can carry your reusable water bottle and ask for water when on the plane.
4. Light exposure
Your body needs to sleep because of its internal rhythms, but you can deceive your internal rhythms if you expose yourself to sunlight. Going out in sunlight will automatically make your body think it is daytime and that you must sleep. You can also try this in your room by switching on lights during the day. Specifically, the yellow light will wake up your body and lower the release of melatonin.
5. Caffeine to the rescue
What could be better than caffeine to make you stay awake? It will not beat jet lag but help you stay awake. You can take coffee, coke, or other caffeinated beverages during the day, making you stay awake. According to a study, travelling eastwards and taking 300mg of caffeine will help you stay active and awake after you land. Also, try to avoid alcoholic beverages during the day as it induces sleep.
6. Make your sleep space cosy
So now that you have beaten the sleep during the day, sleeping in new time zones can also be challenging. Start with making most of the external changes that will induce sleep. Keep your room's thermostat warm and have fresh sheets. Spray lavender oil on the sheets, which will also induce sleep. Moreover, keep the lights down when you are about to sleep. It also tricks your body into sleep.
7. Melatonin also helps
Our body naturally produces melatonin, which sends sleep signals to our body. When you are in a different time zone, and its nighttime, naturally, melatonin is not produced because your body is not adjusted to that time zone. In that case, you can take melatonin artificially, which will induce sleep. You must be careful when taking melatonin because the amount should not exceed 5mg.
8. Go for other sleep aids
If you still have difficulty sleeping, you can consult your doctor, who can prescribe some sleep aids or medicines. These mild medications also help in sleeping, but they are not recommended because they can be dangerous.
The time it takes to get over jet lag.
Generally, it takes one day to get over jet lag if you have crossed a one-time zone. If you have crossed two time zones, it will take you two days, and so on. But you can beat it or accelerate the process. Just try these tips, and you will see a significant difference.
Bottom Line
Everything comes with its cons, and jet lag is the main one when travelling. There is no way that you can avoid it altogether. Try the abovementioned tips; they will help you beat jet lag. Moreover, you can adjust to the time zone before leaving. This will save the day you spend after you reach there and recover from the jet lag. Whatever you do, don't try too hard, as it harms your body. Follow our advice, and after travelling for a few days, you won't even feel the need to beat jet lag.
