Jet lag is a common problem while traveling across multiple zones. These symptoms can vary in intensity and duration depending on factors such as the number of time zones crossed, timing and direction of flight, individual differences, and how well you adapt to the new time zone.
The direction of travel can affect the severity of jet lag. A recent study has found eastward travel to have a more harmful effect on sleep than westward travel. Because while traveling westward, it is easier for the body to adjust to a long day.
It is harder for the body to adjust to a shorter day. You will cross nine time zones flying to Rome from Calgary. When you are going to sleep at 10 pm in Rome, it is only 2 pm in Calgary. It can disrupt your body's internal (circadian) clock and make it harder to fall asleep at night.
It is harder for the body to adjust to a shorter day. You will cross nine time zones flying to Rome from Calgary. When you are going to sleep at 10 pm in Rome, it is only 2 pm in Calgary. It can disrupt your body's internal (circadian) clock and make it harder to fall asleep at night.
Jet lag symptoms
Jet lag can cause some symptoms that are variable from person to person. Because everyone's body is different, some people may experience more severe jet lag symptoms. For others, it takes longer to reset the circadian clock.
Common jet lag symptoms:
1. The most common issue reported is poor sleep at night. Overnight travel can lead to difficulty falling and staying asleep throughout the night. Jet lag sleep disorder common to travelers of all ages.
2. Daytime sleepiness. Feeling sleepy or drowsy during the day.
3. Fatigue, tiredness, and lack of energy.
4. Poor concentration and cognitive function. Difficulty focusing, memory problems, and reduced mental sharpness.
5. Digestive issues such as upset stomach, constipation, or diarrhea.
6. Irritability, mood swings, and feeling generally unwell.
Common jet lag symptoms:
1. The most common issue reported is poor sleep at night. Overnight travel can lead to difficulty falling and staying asleep throughout the night. Jet lag sleep disorder common to travelers of all ages.
2. Daytime sleepiness. Feeling sleepy or drowsy during the day.
3. Fatigue, tiredness, and lack of energy.
4. Poor concentration and cognitive function. Difficulty focusing, memory problems, and reduced mental sharpness.
5. Digestive issues such as upset stomach, constipation, or diarrhea.
6. Irritability, mood swings, and feeling generally unwell.
How to reduce the negative effect of jet lag
Dealing with jet lag while traveling long distances is usually unavoidable. While it’s difficult completely prevent jet lag, there are several options to minimize its symptoms. Listen to your body, take a rest break, and give yourself time to adjust to the new time zone.
Before flight
1. Did you know that stress can have a negative impact on the quality and duration of sleep? If you're planning a trip, it's important to take steps to reduce stress and anxiety about traveling.
2. Gradually change your sleep/wake schedule a few days before your trip to better align with your destination’s time zone. Scientists recommend resetting the circadian clock at least partially towards the destination time zone before flying east across multiply time zones. They consider that it is the most effective treatment for jet lag.
3. To avoid the stress of forgetting anything for your trip, it's advisable to review all necessary documents and pack your luggage in advance. It is also helpful to make a checklist of all the essential items required for your travel.
4. Talk to your doctor about medication options, such as melatonin, natural remedies, and supplements, that can help regulate your sleep-wake schedule.
5. To effectively combat the symptoms of jet lag through acupressure, it is crucial to consult with a trusted health specialist for guidance. This is especially important if you are new to the practice.
During flight
1.Staying active and exercising while traveling can enhance your sleep quality. You can keep your blood flowing by walking up and down the cabin aisle or doing some simple exercises in your seat. These easy activities can make a noticeable improvement in how refreshed you feel when you reach your destination.
2. Stay hydrated and drink plenty of water because the dry cabin air contributes to dehydration.
3. Avoid caffeine and alcohol because they may disrupt your sleep patterns and make it harder for your body to adjust to the new time zone.
4. Taking a nap during an eastbound flight can have a positive effect on travelers who arrive at their destination in the morning of the new local time. To improve the quality of the nap, sleep aids such as a sleep mask, noise-cancelling headphones, and earplugs can be used.
After arriving at the destination
1. After the eastbound journey, take a shower and brief nap to improve alertness, feel refreshed during the day, and overcome excess daytime sleepiness related to jet lag.
2. Get some sunlight because exposure to natural light may regulate your body’s internal clock and reduce jet lag symptoms. When the individual has cross as many as eight time zones, it is recommended to seek bright light exposure in the morning after the eastward journey and in the evening after the westward journey. You can use a light lamp or spend time outdoors in natural sunlight.
3. Stay active. Engage in light exercise or physical activities during the day to help combat fatigue and promote better sleep at night.
4. There is a lot of research indicating that essential oils can be helpful in treating sleep disorders. Among the various essential oils, lavender is considered to be the most effective in improving the quality of sleep.
Each person's body is unique, so it may require some experimentation to determine what methods work best for you. It's important to be patient and allow yourself time to adapt to the new time zone. While these techniques may enhance alertness and performance, they won't fully restore them to normal levels if the underlying circadian misalignment persists.
Before flight
1. Did you know that stress can have a negative impact on the quality and duration of sleep? If you're planning a trip, it's important to take steps to reduce stress and anxiety about traveling.
2. Gradually change your sleep/wake schedule a few days before your trip to better align with your destination’s time zone. Scientists recommend resetting the circadian clock at least partially towards the destination time zone before flying east across multiply time zones. They consider that it is the most effective treatment for jet lag.
3. To avoid the stress of forgetting anything for your trip, it's advisable to review all necessary documents and pack your luggage in advance. It is also helpful to make a checklist of all the essential items required for your travel.
4. Talk to your doctor about medication options, such as melatonin, natural remedies, and supplements, that can help regulate your sleep-wake schedule.
5. To effectively combat the symptoms of jet lag through acupressure, it is crucial to consult with a trusted health specialist for guidance. This is especially important if you are new to the practice.
During flight
1.Staying active and exercising while traveling can enhance your sleep quality. You can keep your blood flowing by walking up and down the cabin aisle or doing some simple exercises in your seat. These easy activities can make a noticeable improvement in how refreshed you feel when you reach your destination.
2. Stay hydrated and drink plenty of water because the dry cabin air contributes to dehydration.
3. Avoid caffeine and alcohol because they may disrupt your sleep patterns and make it harder for your body to adjust to the new time zone.
4. Taking a nap during an eastbound flight can have a positive effect on travelers who arrive at their destination in the morning of the new local time. To improve the quality of the nap, sleep aids such as a sleep mask, noise-cancelling headphones, and earplugs can be used.
After arriving at the destination
1. After the eastbound journey, take a shower and brief nap to improve alertness, feel refreshed during the day, and overcome excess daytime sleepiness related to jet lag.
2. Get some sunlight because exposure to natural light may regulate your body’s internal clock and reduce jet lag symptoms. When the individual has cross as many as eight time zones, it is recommended to seek bright light exposure in the morning after the eastward journey and in the evening after the westward journey. You can use a light lamp or spend time outdoors in natural sunlight.
3. Stay active. Engage in light exercise or physical activities during the day to help combat fatigue and promote better sleep at night.
4. There is a lot of research indicating that essential oils can be helpful in treating sleep disorders. Among the various essential oils, lavender is considered to be the most effective in improving the quality of sleep.
Each person's body is unique, so it may require some experimentation to determine what methods work best for you. It's important to be patient and allow yourself time to adapt to the new time zone. While these techniques may enhance alertness and performance, they won't fully restore them to normal levels if the underlying circadian misalignment persists.
Natural remedies and therapies for jet lag cure
As air travel continues to soar in popularity, more and more individuals are seeking natural ways to combat jet lag. There is a list of some of them:
1. Melatonin, in the management of jet lag, has been the subject of many studies. It regulates sleep and wakefulness. Taking melatonin supplements is a reliable way to reset your body's internal clock and improve the quality of your sleep.
2. Herbal remedies, such as chamomile and valerian root, have calming properties, promote relaxation, and improve sleep quality.
3. Acupuncture is traditional Chinice medicine practice that involves inserting thin needles into specific points on the body. Some studies suggest that accupuncture can help alleviate jet lag symptoms and is effective for improving sleep quality.
4. Acupressure is a non-invasive treatment that involves applying pressure to specific points on the body. This simple technique can be easily used in practice settings to promote sleep and overall wellbeing.
These helpful tips and remedies can aid in a speedier recovery, so you can have more time to enjoy your trip.
1. Melatonin, in the management of jet lag, has been the subject of many studies. It regulates sleep and wakefulness. Taking melatonin supplements is a reliable way to reset your body's internal clock and improve the quality of your sleep.
2. Herbal remedies, such as chamomile and valerian root, have calming properties, promote relaxation, and improve sleep quality.
3. Acupuncture is traditional Chinice medicine practice that involves inserting thin needles into specific points on the body. Some studies suggest that accupuncture can help alleviate jet lag symptoms and is effective for improving sleep quality.
4. Acupressure is a non-invasive treatment that involves applying pressure to specific points on the body. This simple technique can be easily used in practice settings to promote sleep and overall wellbeing.
These helpful tips and remedies can aid in a speedier recovery, so you can have more time to enjoy your trip.
Consult your doctor before taking any natural remedies or supplements.
Talk to a health specialist before trying acupressure for jet lag symptoms relief.
Talk to a health specialist before trying acupressure for jet lag symptoms relief.
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References
1. Advancing Circadian Rhythms Before Eastward Flight: A Strategy to Prevent or Reduce Jet Lag
2. The prevention and treatment of jet lag
3. Jet lag: Current and potential therapies
4. Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
5. Jet lag: Heuristics and therapeutics
6. Jet lag: Therapeutic use of melatonin and possible application of melatonin analogs
7. Jet Lag and Sleep Deprivation
8. Managing jet lag: Some of the problems and possible new solutions
9. How To Travel the World Without Jet lag
10. Light treatment for sleep disorders: consensus report. VII. Jet lag - PubMed (nih.gov)
11. Melatonin – a verified remedy for jet lag? Current state of knowledge
12. Physiological Facets of Jet Lag: Melatonin is the Key Ruler
13. Effects of aromatherapy on sleep quality and anxiety of patients
14. A critical review on clinical evidence of the efficacy of lavender in sleep disorders
1. Advancing Circadian Rhythms Before Eastward Flight: A Strategy to Prevent or Reduce Jet Lag
2. The prevention and treatment of jet lag
3. Jet lag: Current and potential therapies
4. Acupuncture for Treatment of Insomnia: A Systematic Review of Randomized Controlled Trials
5. Jet lag: Heuristics and therapeutics
6. Jet lag: Therapeutic use of melatonin and possible application of melatonin analogs
7. Jet Lag and Sleep Deprivation
8. Managing jet lag: Some of the problems and possible new solutions
9. How To Travel the World Without Jet lag
10. Light treatment for sleep disorders: consensus report. VII. Jet lag - PubMed (nih.gov)
11. Melatonin – a verified remedy for jet lag? Current state of knowledge
12. Physiological Facets of Jet Lag: Melatonin is the Key Ruler
13. Effects of aromatherapy on sleep quality and anxiety of patients
14. A critical review on clinical evidence of the efficacy of lavender in sleep disorders
