Jet lag, also known as jet lag disorder in the medical field, is a common but temporary sleep problem that affects travelers who usually travel across different time zones. It occurs because your body has an internal clock that is already used to your original time zone, so when you travel across different time zones in quick succession, your body’s internal clock will be disrupted; resulting in jet lag. In fact, the more time zones that you travel across, the more likely you will experience jet lag.
Jet lag comes with a wide range of symptoms, including daytime fatigue, stomach problems, trouble staying alert, as well as unwell feeling. While these symptoms are usually temporary, they can make you uncomfortable when you are onboard a plane or during a business trip. However, if your next trip falls under a new time zone that is different from your original time zone, there are things you can do to prevent jet lag from ruining your vacation.
Symptoms of jet lag
If you’re being affected by jet lag, you may experience a combination of the following symptoms or only one symptom:
- Mood changes
- A general feeling of being sick
- Stomach upset like diarrhea or constipation.
- Inability to function at your normal level.
- Daytime fatigue
- Inability to fall asleep or even wake up early.
5 Ways Prevent or Lessen a Jet Lag
1. Adapt quickly to your new time zone
One of the best ways to prevent or lessen the effects of jet lag is to adapt quickly to your new time zone. In other words, you should try as much as possible to forget your old time zone as soon as you arrive at my destination. While technology may automatically update your clock, you will need to set your new time zone if you have a manual watch. It won’t be possible for you to continue eating and sleeping as if you were still in your old time zone; you should learn to adjust to the new time zone.
2. Manage sleep time
Sleeping when it’s most appropriate is the right thing to do, especially when you are airborne. Accessories like eye masks, earplugs, white noise, noise-canceling headphones, and comfortable travel pillows and blankets can help you sleep well. When you arrive at your travel destination and it is daytime, try as much as possible to avoid the urge to nap; otherwise, it will be very difficult for you to sleep later on.
3. Drink water
Drinking plenty of water will help you manage travel fatigue and some jet lag symptoms. Fill your water bottle before you access the airport terminal to board a flight. You can even request for more water in-flight or purchase more at the airport terminal. You may continue to drink plenty of water upon your arrival at your travel destination if you’re still experience any symptom.
4. Try light
Getting outside in the sunshine can help to lessen jet lag symptoms. Exposure to sunlight when you change your timezone can reduce the release melatonin hormone that’s responsible for sleep. You can even expose yourself to special lamps, headgears, or even a light box. These light sources can help decrease your jet lag.
5. Use medications
This is the last resort. If you are still experiencing any symptom of jet lag after going through all of the tips we have shared above, it’s time to talk to your doctor. Sleep aids will surely help you get more rest during daytime until your body fully adjust to your new time zone. Remember that using sleep aids come with side effects; your doctor should educate you on this.
How long does it take to get over?
Generally, it takes a day for your body to adjust to a new time zone. So, if you cross 5 different time zones in quick succession, it will take an average of 5 days for your body to adjust. Within these 5 days, you may likely experience some jet lag synonyms.
Final Thoughts
Jet lag is a temporary but common condition among avid travelers. It goes away after a few days or weeks depending on the number of time zones that you crossed. Managing your and sleepy and wakeful times or keeping a new schedule may help prevent or lessen jet-lag symptoms.