More people are travelling now than ever and jet lag is sometimes an associated experience. Complete avoidance of jet lag is often impossible due to the extent of eastern or western bound travel. However, the period of adaption to the new time area can be seriously better. Follow these simple tips on your next huge trip and you\’ll be enjoying your destination sooner than later .
What is jet lag?
Jet travel across multiple time zones produces a misalignment between the new exact time and your circadian \”internal\” clock. Your circadian clock is responsible for producing certain hormones that control temperature, sleep and numerous other processes. You are far more at the mercy of jet lag when crossing many time zones in twenty four hours (typically at least five time zone) and jet lag has a tendency to be worse when traveling in an eastern direction.
What are the leading indicators of jet lag?
When flying east: difficulty falling asleep
When flying west: difficulty sleeping in
Other symptoms: headaches, stomach ache, fatigue, and difficulty concentrating. Symptoms generally improve after the first a couple of days.
How to stop jet lag?
– Make sure you remain hydrated, drink plenty of water during flight
– Go outside and lay yourself open to as much sun light
– Before leaving on your trip, for two nights, attempt to: Sleep earlier or later and wake up by an hour or 2 to correspond nearer to your new destination time.
– Attempt to modify your daily agenda to the new time schedule as quickly as possible: eating, sleep, and other daily schedule.
– Melatonin can help.
Flying East: Phase Advancing
– 3 mg Melatonin 4.5 hours before sleep and 3 mg 2 hrs before sleep
– Sunlight in the morning
Flying West: Phase Delaying
– Bright lights in the evening
– Dark in the morning, wear shades if outdoors
Although it is undeniably possible to boost your modification to jet lag, dependent on the limits of travel, complete avoiding of jet lag symptoms aren\’t always achievable. Plan according and expect there to be a re-adjustment period when your circadian clock re-aligns itself with the new time zone.
Dr Melanie DesChatelets ND is a naturopath in vancouver with special interest in women\’s health, digestive health, allergies, hormonal health and sports medicine. If you liked this article then you might be inquisitive about these article: the top 5 solutions to improve your sleep.
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