Visiting a foreign time zone might be thrilling, but it can also be exhausting and frustrating. When travelling over long distances, especially while traversing several time zones, jet lag is a typical problem that many individuals experience. Fatigue, trouble sleeping, headaches, and intestinal issues can all be caused by jet lag.
There are, however, techniques to lessen the effects of jet lag and improve your vacation experience.
Here are some pointers for preventing jet lag.
Plan and adjust your trip ahead
Preparing your body for the time change before leaving home is one of the best methods to prevent jet lag. According to your direction, this involves altering your sleep schedule by progressively going to bed and getting up earlier or later. Also, you can modify your mealtimes to coincide with the time zone of your trip.
Stay hydrated
Staying hydrated is crucial because dehydration can worsen jet lag symptoms.
Avoid caffeine and alcohol because they can cause you to become even more dehydrated and interfere with your sleep. Drink enough water.
Exercise regularly
Exercise can help your body clock reset and enhance the quality of your sleep.
Try to do some mild exercise before you go, and during the flight, go for a walk or do some light stretching. When you reach your destination, plan some time for physical activity or exercise.
Manage your exposure to light
Light is a powerful cue for your body’s internal clock, so managing your exposure to light is essential when travelling across time zones. If you’re travelling west, try to expose yourself to bright light in the evening. If you’re travelling east, try to expose yourself to bright light in the morning.
Take naps strategically
It’s crucial to nap if you want to use napping as a method to combat jet lag.
Consider taking quick naps for about 15-30 minutes.
Avoid heavy meals
A large lunch before or during travel can make you feel lethargic and raise your risk of experiencing jet lag. Avoid foods heavy in fat, sugar, or salt and stick to light, balanced meals, snacks, and fruits.
This can lower the likelihood of stomach issues while keeping your energy levels high.
Use sleep aids with caution
Although they may be alluring, sleep medications can worsen jet lag since they interfere with your regular sleep pattern. If you do decide to use sleep aids, make sure to do so just as instructed and with a doctor’s approval.
Include earplugs and a sleep mask in your bag
Even if your body isn’t ready, earplugs and a sleep mask can help you fall asleep.
Conclusion
It is a common problem while travelling across different time zones. It is caused by disrupting the body’s natural circadian rhythm, which can lead to symptoms including fatigue, insomnia, headaches, and nausea. While it is not always possible to completely avoid jet lag, following these tips can help minimize its effects and make your trip more enjoyable.
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