Feature - Our Guide to Beating Jet Lag
If you’ve ever flown long haul, you’ll probably have experienced jet lag. You emerge from the plane after hours of travelling, only to find that it’s a completely different time of day. Either you’re raring to go at 3 a.m., or you’re completely knackered and the day has just dawned.
Scientifically speaking, jet lag (or desynchronosis) is a disruption of the body’s circadian rhythms caused by a change in light and dark patterns. This can cause sleepiness or insomnia, mood swings, dehydration and a lowering of the immune system. Roughly speaking, the number of hours you fly will correspond to the number of days you will suffer jet lag. Not great if you want to make the most of your holiday from the word go.
So what can you do about it? The best way to cure jet lag is to get used to the time zone in your new destination as quickly as possible. Here are some things to consider:
Direction of Travel
Because jet lag happens when you travel between time zones, flying north to south won’t be as bad as going east. To combat symptoms when you’re going east, make sure you get plenty of light in the morning and less in the evening for a week before you fly. Wake up earlier and get to sleep earlier to acclimatise your body in preparation for your trip. If you’re flying west, avoid light in the morning and seek it in the evening.
Don’t Over-Stimulate
While you’re travelling and once you land, stay away from caffeine and alcohol, and don’t do any vigorous exercise before you sleep. This will prevent your body becoming over-stimulated. Make sure you drink plenty of water.
Sleeping Conditions
When you finally get to bed, make sure you’ll get a good night’s sleep. Wear ear-plugs and a blindfold if necessary. Do your best to minimize light and noise while sleeping - even wearing earplugs if necessary.
Melatonin
Melatonin is a hormone secreted by the pineal gland. Take 0.5 mg to help fall asleep. However, don’t take it if you are pregnant or lactating and don’t give it to children.
Rest Up
Don’t organise too much for your first day. A day of relaxation will put you on the right track to avoiding jet lag.
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