Traveling across time zones can be exciting, but it often disrupts our internal clock, leaving us tired and unfocused. How can you prevent and cure jet lag effectively?
What Is Jet Lag?
Jet lag is a temporary sleep disorder that occurs when your internal body clock (circadian rhythm) is out of sync with the time zone you have traveled to. It often happens after long-haul flights crossing multiple time zones. Symptoms include fatigue, insomnia, irritability, headache, difficulty concentrating, and even digestive issues.
How Do We Get Jet Lag?
Jet lag happens when your body struggles to adjust to a new time zone quickly. For example, if you fly from Bangkok to London, your body may still think it’s night when it’s already morning at your destination. The greater the time difference, the more intense the jet lag. Flying east usually causes more severe jet lag than flying west.
How to Avoid Jet Lag
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Adjust Your Sleep Schedule Before You Fly
A few days before travel, gradually shift your sleeping and eating schedule to match your destination’s time zone. -
Get Sunlight Exposure
Natural light helps reset your internal clock. Try to be outdoors during daylight at your destination, especially in the morning. -
Stay Hydrated
Drink lots of water before, during, and after your flight. Avoid alcohol and caffeine, as they can dehydrate you and affect sleep. -
Sleep on the Plane Wisely
If it’s nighttime at your destination, try to sleep on the flight. Use earplugs, a sleep mask, and a neck pillow to get comfortable. -
Choose Flights That Arrive in the Daytime
It’s easier to stay awake and adapt if you arrive during daylight hours.
How to Cure Jet Lag
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Take Short Naps (20–30 minutes) if needed, but avoid long sleeps during the day.
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Melatonin Supplements can help reset your sleep-wake cycle—ask your doctor before using them.
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Eat Light and Healthy Meals that are easy to digest.
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Do Light Exercise, like walking or stretching, to help fight fatigue.
How Long Does Jet Lag Last?
Jet lag typically lasts 1 day per time zone crossed. So if you cross 6 time zones, you may need around 6 days to fully adjust. However, some people recover faster depending on their age, health, and travel habits.
Additional Tips
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Avoid heavy meals before bedtime.
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Use apps that help track time zone adjustment.
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Wear sunglasses to reduce light exposure when adjusting.
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Try relaxation techniques like meditation or breathing exercises.
Jet lag may be annoying, but with proper planning and care, you can minimize its effects and enjoy your travels more fully. Safe travels!