Tips to Help You Combat Jet Lag
Anyone who has to travel frequently for business knows how debilitating jet lag can be. The grogginess and feelings of being out of sync that result from transitioning from one distant zone to another can play havoc with your schedule. Jet lag can harm your health and make you less productive at your meetings.
Jet lag happens when your circadian rhythms are disrupted, with the time at your destination differing from the time displayed on your wristwatch, according to the National Institute of Health.
The NIH says that shifting lighting cues will affect the genes that control your body’s internal clock. Deviating from the patterns of the rising and setting sun means that you are exposed to light and darkness according to a different schedule than you’re used to at home.
This is why travelers will want to take steps to minimize the effects of jet lag and recover faster.
To begin, it’s important to make a sleep schedule and then stick to it, according to a recent post at Huffington Post. Try to sleep as much as you can on the plane. You can use an app such as Jetlag Rooster to set up a sleeping schedule and figure out when you should avoid sunlight and when you should seek it out.
You can get things started at home to adjust your schedule before the next flight. Examine your calendar about a week before your trip. See where you can make changes in your nighttime routine. For example, if possible, you will start three days before the day of your flight, adjusting your sleeping schedule by one hour every day.
Many people find it useful to take supplements, with melatonin being a particular favorite because it helps with insomnia as well as gaining control over your sleeping habits. Make sure to consult with your medical provider before using any supplement, particularly if you use other over the counter or prescription drugs. Your physician might opt to give you a prescription for a sleeping remedy.
When you’re on the plane, don’t consume alcohol in the hopes that it will help you relax or sleep. While you may get some rest after imbibing, alcohol tends to lower sleep quality.
Instead, drink as much water as you can, beginning before you get onboard the plane. Jet lag’s symptoms are exacerbated when you are dehydrated.
Whenever possible, begin the first day at your destination with a full schedule. Getting into the swing of things and staying active will help you get acclimated to the new time zone. If this is impractical, try to get tired on the plane so you can go to sleep as soon as you reach the hotel room.
Upon awakening, open the curtains and usher in the sunshine. This will help you reset your internal clock. If you’re inclined to exercise, that’s even better. Going for a workout will also benefit you because it promotes sleep.
We hope that these tips help you minimize the effects of jet lag, so your next trip will go smoother and you can work more productively.
