Whether you're traveling for business, vacation, etc., a big trip is often cause for excitement. Unfortunately, problems can arise in the travel process.
When it comes to long plane flights, jet lag is often encountered. Jet lag is commonly associated with international air travel, but it can arise on any flight that goes across three or more time zones. This often causes sleep disruptions.
Knowing how to prevent and recover from jet lag can help you maintain your sleep schedule and overall well-being during your travels, so you can get the most out of your trip.
What is the best way to reduce or resolve jet lag?
- Realigning your circadian rhythm:
Overcoming jet lag depends on synchronizing your body's internal 24-hour clock with the 24-hour day at your destination. However, the best way to achieve this varies depending on the specific factors of your trip.
- Light exposure:
Light, especially natural light, has the greatest influence on the circadian rhythm. Sunlight, even on a cloudy day, is a critical signal interpreted by the brain to regulate our internal clock.
- Melatonin:
The hormone melatonin is produced naturally by the body. Melatonin production usually begins at night in the hours before normal bedtime. Two key functions of melatonin are to help initiate sleep and regulate the circadian rhythm.
Minimize the symptoms of your jet lag
- Sleep soundly before your trip
- Bring useful accessories: a sleep mask, earplugs, comfortable sleeping clothes, etc.
- Avoid unnecessary stress
- Don't schedule too many activities in your first days of travel
- Don't overdo it with caffeine
- Stay hydrated Try these tips on your next trip and tell us if they help you!
