Tips on How to Recover from Jet Lag
Jet lag is a type of circadian rhythm sleep disorder that affects people who travel across different time zones. Although not all people who travel to other countries with very different time zone from their place suffer from jet lag, there are still a lot of people who get jet lag. Jet lag is a result of the circadian rhythm that is adjusting to the new time zone. Some common symptoms of jet lag include insomnia, fatigue, inappropriate time sleepiness, fatigue, lack of appetite during meal times, and an increase of appetite during inappropriate times of the day.
Tips to Recover from Jet Lag
- Dehydration is one factor that can slow down the adaptability of the circadian rhythm to the new time zone. In order to prevent dehydration, drinking a lot of water before, during, and after your travel should be done. If you are well hydrated, you will not just help your circadian rhythm in adapting to the new time zone, water will also help in keeping your energized.
- If you are going to arrive at night to your destination, as much as possible, avoid sleeping in the plane, so that when you arrive at your destination at night, you will then feel sleepy. And you can possibly sleep near or on your usual bedtime according to the new time zone. This will help your circadian rhythm in adjusting to the new time zone easily and instantly. And by doing this, you may possibly not get jet lagged.
- If your arrival time at your point of destination is during daytime, as much as possible, do not go to sleep all throughout the day when you will arrive. Drinking a cup of coffee or tea can help in keeping you awake during the day. However, do not drink too much caffeine during the day, for it can further disrupt your sleep cycle at night. If you really can’t help staying awake all throughout the day without napping, you can nap for 20 minutes (power nap) or up to 1 hour only. NEVER OVER-NAP! Over napping can prolong your adaptation to the new time zone.
- To further help your circadian rhythm to adapt to the new time zone, make sure that you will expose yourself to the sunlight during the day. For the sunlight will send a signal to your brain and circadian rhythm that it is already daytime.