Nothing dampens the excitement of arriving in a new country more than being held back by the fatigue and grogginess of jet lag. Jet lag can significantly impact travellers, leaving them fatigued and disoriented upon arrival at their destination. The severity and duration of jet lag symptoms can vary depending on factors such as the number of time zones crossed, the direction of travel, individual sensitivity, and how well you adapt to new sleep and wake times.
What is Jet Lag?
Jet lag occurs when your body's internal clock, or circadian rhythms, becomes desynchronised with the time zone you're in. Crossing multiple time zones quickly disrupts your sleep-wake cycle, leading to symptoms like fatigue, insomnia, and difficulty concentrating. Essentially, your body's biological clock is still synchronised with your original time zone, causing a mismatch with the local time of your destination. However, with some proactive strategies, you can minimise its effects and make the most of your journey from start to finish.
Adjust Sleep Schedule Before Your Trip: Gradually shift your sleep schedule to match your destination's time zone a few days before your trip. Going to bed and waking up an hour earlier or later each day can help your body adapt more smoothly upon arrival.
Stay Hydrated: Dehydration can intensify jet lag symptoms. Drink plenty of water before, during, and after your flight to stay hydrated. Avoid excessive alcohol and caffeine, as they can contribute to dehydration and disrupt your sleep patterns. Instead, opt for herbal teas or water with lemon to stay hydrated and calm.
Get Comfortable: Choose comfortable clothing and pack essentials like an eye mask, earplugs, and neck pillow to create a conducive sleep environment on the plane. Consider using noise-cancelling headphones to block out cabin noise and help you relax.
Stay Active: Moving around during the flight and doing simple stretches can improve circulation and prevent stiffness. Consider exercises like ankle rolls, shoulder shrugs, and seated twists to keep your body alert and reduce muscle tension.
Exposure to Natural Light: Natural light helps regulate your body's internal clock. Spend time outdoors in sunlight upon arrival at your new destination to signal to your body that it's daytime. If daylight isn't readily available, consider using a light therapy box to simulate natural light exposure.
Take Short Naps: If you arrive during the daytime at your destination but feel fatigued, take short naps (20-30 minutes) to recharge without interfering with nighttime sleep. Set an alarm to ensure you don't oversleep and disrupt your sleep-wake cycle.
By implementing these strategies, you can effectively manage jet lag and arrive at your destination feeling more energised and ready to enjoy your travels. Remember that everyone's body reacts differently to travel, so it's essential to find what works best for you. Bon voyage!
Images courtesy of Abbie Bernet, Bindie Bottle, Calder B, Denise Jans, Maximilien Scharner, Paul Hanaoka, Suhyeon Choi and Unsplash
