When it comes to travel, you’re probably looking forward to the entire experience. However, not every part of your body is as enthusiastic about the time zone hopscotch as you are. That part of you is your body’s internal clock, or circadian rhythm. Jet lag develops when you travel across various time zones. The misalignment of your internal clock and the local time at your location might disrupt your sleep patterns and overall well-being.You can be wide awake at 3 a.m. or battling to keep your eyes open at midday.
What’s The Mechanism Behind Jet Lag?
The circadian rhythm functions as your body’s internal clock, regulating when you feel tired and awake. It uses both internal cues, like hormones, and external cues, primarily light, to keep you on schedule.
For example, while it’s dark, your body produces hormones such as melatonin to make you asleep, while light signals you to wake up.
Now, traveling quickly through several time zones throws off your circadian cycle. The reason for this interruption is that it is difficult for your body to acclimate to the new local time because it is still synchronized with the time zone from when you left. The severity of jet lag varies according to the number of time zones traveled, your age, and the direction of travel (eastward or westward). Crossing multiple time zones, becoming older, and heading eastward all contribute to increased jet lag.
Symptoms of Jetlag
- Difficulty sleeping or excessive daytime sleepiness
- Fatigue and exhaustion
- Difficulty concentrating
- Mood swings
- Digestive difficulties
How Do You Cope With Jet Lag?
There are three things you can do to relieve jet leg. You can apply these practical tips before, during, and after your vacation.
Before you travel
- Gradually modify your sleep routine to correspond to the time zone of your destination. This helps your body adjust to the new sleep pattern.
- Stay hydrated and consume nutritious meals to maintain your body in top condition for the travel.
During your flight
- While on your flight, try to avoid consuming too much alcohol or caffeine as these can aggravate jet lag. Instead, stay hydrated by drinking lots of water.
- Adapt your exposure to light to the destination’s time zone.
- If it coincides with the sleep schedule at your destination, attempt to get some sleep during the flight.
Upon arrival
- Throughout the day, try to get as much exposure to natural light as you can to help reset your internal clock.
- If this means staying up a little later or going to bed earlier than normal, gradually adjust your sleep schedule to the local time zone.
- Keep a regular sleep pattern and practice healthy food and exercise routines.
- If your jet lag doesn’t go away or gets worse, you might want to see a doctor for more help and guidance.
