- \n
- Schedule a Flight with a Daytime Arrival & Sleep on the Plane<\/a><\/li>\n
- Drink More Water & Avoid Alcohol or Coffee<\/a><\/li>\n
- Adjust Your Everyday Routine Before Your Trip<\/a><\/li>\n
- Set Your Clocks to Your Destination’s Time Zone After Liftoff<\/a><\/li>\n
- Consider Sleep Supplements or Medication as a Last Resort<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
<\/p>\n
Going on a long trip?\u00a0Whether you are a frequent flyer or a first-time traveler doesn’t matter. Everyone experiences jet lag\u00a0in some form, because we are all\u00a0affected by our circadian rhythms<\/a>. Don’t worry—it’s normal! Whatever discomfort you feel is simply the result of your body adjusting to a new time zone.<\/p>\n
![\"people](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2018\/09\/people-walking-inside-an-airport-800x533.jpg\")
<\/p>\n<\/a>What Is Jet Lag?<\/h2>\n
Jet lag is a temporary condition that arises from a disruption in normal circadian rhythms due to travelling across one or more time zones.<\/strong><\/p>\n
Contrary to old beliefs, jet lag is not all in the mind<\/a>! It has been medically recognized for quite some time.\u00a0It is\u00a0also known by more scientific sounding names like circadian dysrhythmia or desynchnronosis.\u00a0Jet lag\u00a0was also\u00a0previously classified as a circadian rhythm sleep disorder<\/a>, but is now understood as a normal physiological response.<\/p>\n
Jet Lag Symptoms<\/h3>\n
Here are some things you might experience while suffering from jet lag:<\/p>\n
- \n
- Behavioral changes.<\/strong> The most common\u00a0markers\u00a0of this are increased anxiety and irritability.<\/li>\n
- Difficulty concentrating.<\/strong> Jet lag can cause\u00a0confusion and a lack of focus, coupled with coordination problems and poor physical performance in general.<\/li>\n
- Indigestion. <\/strong>From constipation to diarrhea, jet lag sufferers are\u00a0prone to a whole spectrum of digestive difficulties. Nausea and lack of appetite can also accompany these symptoms.<\/li>\n
- Physical weakness.<\/strong> Manifestations of this range\u00a0from simple\u00a0tiredness to specific symptoms like dizziness, excessive sweating, and headaches.<\/li>\n
- Poor sleep.<\/strong> This includes trouble with sleep onset and trouble staying asleep.<\/li>\n<\/ul>\n
Jet Lag vs. Travel Fatigue<\/h3>\n
It’s important to note that jet lag is different from travel fatigue, although many symptoms\u00a0are similar. Jet lag is tied to your biological clock, while travel fatigue is caused by disruptions in your everyday routine.<\/p>\n
What do we mean by this? When you travel—even without crossing time zones—you may be confined to a noisy, small and cramped\u00a0environment for hours on end. Your access to a bathroom, fresh air, good food and drink may be controlled or limited. Your regular sleep cycle may be\u00a0interrupted slightly.<\/p>\n
You may feel bad and it may feel like jet lag, but your symptoms will likely disappear in a day—much earlier than if you were experiencing true jet lag.<\/p>\n
<\/a>What Affects the Intensity of Jet Lag?<\/h2>\n
Not all jet lag occurrences are the same.\u00a0Below are some factors that could lead to more severe cases. They can also help explain why some people take longer to shake off the effects of jet lag.<\/p>\n
- \n
- Age.<\/strong>\u00a0Sleep changes as you age<\/a>. It follows that the older you are, the slower you tend to recover from jet lag.<\/li>\n
- Distance covered.<\/strong>\u00a0The farther you go, the more time zones you cross and the more time your body clock needs to adjust.<\/li>\n
- Direction of travel. <\/strong>Going from east to west is worse<\/a> than the other way around.\u00a0Why? The former causes you to “lose” time, while the latter “adds” time. This “loss” of time makes adjusting to the local time zone more difficult.<\/li>\n
- Frequency of travel.<\/strong> By this we mean constant movement, like\u00a0what pilots and flight attendants go through. It’s difficult to adjust\u00a0if you’re changing time zones faster than it takes for jet lag to run its course.<\/li>\n
- Preexisting health problems.\u00a0<\/strong>If you already have poor sleep habits or suffer from stress and anxiety, it’s only going to get worse with jet lag.<\/li>\n<\/ul>\n
<\/a>How Can You Beat Jet Lag?<\/h2>\n
Here’s the good news: There are many ways to minimize the effects of jet lag, and most of them are quite easy to do. Follow the tips below and you’ll find yourself in tip-top shape in no time.<\/p>\n
<\/a>1. Schedule a Flight with a Daytime Arrival & Sleep on the Plane<\/h3>\n
This is a twofold tip with a good reason behind it. Arriving at your destination with the sun up and the whole day ahead of you encourages you to go out and explore right away. If you’re feeling a little tired, even a short sightseeing walk outside will do. Daylight helps regulate your body clock<\/a>.<\/p>\n
![\"morning](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2018\/09\/man-silhouette-airport-morning-800x548.jpg\")
<\/p>\nAn extreme version of this tip is to try to arrive right around breakfast time, and have that first meal of the day at your destination. This works out well if you’re asleep during transit and catching zzz’s while everyone else is eating airplane food.<\/p>\n
Sleeping on the plane ensures that you will have energy to be out and about first thing when you arrive.\u00a0It also lessens\u00a0your exposure to the common causes of travel fatigue, which we covered earlier. Wear comfortable clothes and bring earplugs, sleep masks and a travel pillow to help you slip into slumber.<\/p>\n
Looking for a good travel pillow?<\/strong> Here are some of our favorites:<\/p>\n
- \n
- BCOZZY Chin Supporting Travel Pillow<\/a>\u00a0($29.97\u00a0on Amazon)<\/li>\n
- Crafty World Comfortable Master Travel Pillow<\/a>\u00a0($28.99\u00a0on Amazon)<\/li>\n
- Everlasting Comfort Neck Pillow with Airplane Travel Kit<\/a>\u00a0($24.95\u00a0on Amazon)<\/li>\n<\/ul>\n
Note that this doesn’t mean that you should deprive yourself of sleep right before your flight. A good night’s rest is always important! Instead, have the flight schedule match your daily routine and your destination’s time zone—while following our\u00a0third jet lag tip<\/a> below.<\/p>\n
For long haul flights that cross more than half a dozen time zones, it may also help to build in a stopover into your itinerary. Try to pick a stopover that’s halfway to your destination. This will give your body more leeway to adjust to the extreme change in schedule.<\/p>\n
<\/a>2. Drink More Water\u00a0& Avoid Alcohol\u00a0or Coffee<\/h3>\n
It can be tempting to use alcohol to fall asleep quicker and coffee to stay up later in order to match your destination’s time zone.\u00a0However, it’s best to avoid alcohol and any source of caffeine from few days before to a few days after your flight.<\/p>\n
This means no glass of wine or cup of coffee while on the plane, too. Another good reason follow our first jet lag tip<\/a> and sleep on the plane—so you won’t have the chance to do this!<\/p>\n
Why? While they may work to control your sleep routine in the moment, in the long run they will only lengthen the time your body needs to recover from jet lag. Both substances also cause dehydration and can\u00a0contribute to fatigue and feelings of anxiety.<\/p>\n
Instead, drink a lot of water—as often as you can! If you are properly hydrated, your body will be able to fight off the symptoms of jet lag better.<\/p>\n
<\/a>3. Adjust Your\u00a0Everyday Routine Before Your Trip<\/h3>\n
Hit the ground running! This is especially helpful if you’re going on a very long trip.<\/p>\n
For a few days to a week before your departure, try as much as possible\u00a0to follow to live as if you were already in your destination’s time zone. This means waking up and going to bed earlier if you’re going east, and later if you’re going west. Taking your three meals a day following this time-adjusting routine is also recommended.<\/p>\n
You may\u00a0 do this gradually—an hour at a time over more days—if your trip involves crossing multiple time zones. It may take longer, but the result will save you from the shock of sudden adjustment.<\/p>\n
If work and other responsibilities prevents you from doing this properly, schedule your departure at the end of your weekend.\u00a0You will then have at least two days to adjust prior to travel. The best part? There are online resources to help you do this. One good example is jet lag calculator Jet Lag Rooster<\/a>.<\/p>\n
<\/a>4. Set Your Clocks to Your\u00a0Destination’s Time Zone After Liftoff<\/h3>\n
This is simply an extension of the previous tip, and it lays the groundwork for more jet lag recovery measures. Training yourself to work within a new time zone is the physical part. Setting your smartphone and wristwatch to your destination’s local time once your plane is in the air is the mental part, as it psychologically prepares your for the adjustment.<\/p>\n
![\"hand](\"https:\/\/goodnights.rest\/wp-content\/uploads\/2018\/09\/hand-holding-wrist-watch-on-red-background-800x533.jpg\")
<\/p>\nWarning: Don’t do this step before you board your flight!<\/strong>\u00a0You don’t want to risk missing your departure time because of the most embarrassing reason ever.<\/p>\n
Setting your clocks to the correct time zone will also make it easier for you to adapt and ease out of jet lag once you’re already there. It will help you wake up, sleep and eat meals at the correct times.<\/p>\n
Upping your exposure to daylight during mornings and limiting exposure to artificial light during nights<\/a> also helps—though, truth be told, this is just a good sleep hygiene tip in general.<\/p>\n
<\/a>5. Consider Sleep Supplements or Medication as a Last Resort<\/h3>\n
If, after following the previous tips above, you still feel like you need help, the use of a mild sedative may be in order. We suggest melatonin-based sleep supplement. Melatonin is a hormone naturally found and produced in the body, and with correct dosage, it may ease jet lag symptoms.<\/p>\n
Looking for a natural sleep aid for your travel needs?<\/strong> Here are some favorites that are specifically recommended for jet lag recovery:<\/p>\n
- \n
- Learn more in our\u00a0Vitafusion Melatonin<\/a>\u00a0review (or you\u00a0can check out Amazon deals<\/a>)<\/li>\n
- Learn more in our\u00a0RMB Naturals Restorative Sleep Formula<\/a>\u00a0review (or\u00a0you\u00a0can\u00a0check out Amazon deals<\/a>)<\/li>\n
- Learn more in our\u00a088Herbs Sleep-X<\/a>\u00a0review (or\u00a0you\u00a0can\u00a0check out Amazon deals<\/a>)<\/li>\n<\/ul>\n
This shouldn’t be an instant solution. It may work better if you use it a few days beforehand, timing the doses to match your destination’s time zone. By the time you are in transit, you might no longer need that melatonin boost.<\/p>\n
Please do consult your physician before choosing a sleep aid and doing this.\u00a0<\/strong>This goes double if you already have pre-existing conditions that are kept in check by regular maintenance medication. You don’t want to be surprised by negative side effects when you’re on vacation or far from everything familiar to you.<\/p>\n
A Final Note: When Jet Lag Isn’t Just Jet Lag<\/h2>\n
- Learn more in our\u00a0RMB Naturals Restorative Sleep Formula<\/a>\u00a0review (or\u00a0you\u00a0can\u00a0check out Amazon deals<\/a>)<\/li>\n
- Crafty World Comfortable Master Travel Pillow<\/a>\u00a0($28.99\u00a0on Amazon)<\/li>\n
- Distance covered.<\/strong>\u00a0The farther you go, the more time zones you cross and the more time your body clock needs to adjust.<\/li>\n
- Difficulty concentrating.<\/strong> Jet lag can cause\u00a0confusion and a lack of focus, coupled with coordination problems and poor physical performance in general.<\/li>\n
- Drink More Water & Avoid Alcohol or Coffee<\/a><\/li>\n