Feeling Drained After Flying? Discover How to Beat Jet Lag
Think about this for a moment: you’ve just landed in a new time zone, excited for your adventure, but instead of feeling energized, you’re hit with a wave of exhaustion and confusion. What’s going on? Jet lag can turn even the most thrilling trip into a foggy blur. It’s more than just a little tiredness; it’s your body’s internal clock struggling to keep up with your new location. Feeling disoriented and irritable? Finding it hard to focus or sleep? Don’t let jet lag steal any joy away from your travels.
In this guide, we’ll explore what jet lag really feels like, uncover its symptoms, and share strategies to keep it from derailing your plans. Ready to make jet lag a thing of the past?
What is Jet Lag?
Jet lag is a temporary sleep disorder that occurs when you travel across multiple time zones quickly. Your body's internal clock, which tells you when to be awake and when to sleep, gets out of sync with the new time at your destination. This can make you feel tired, groggy, and irritable. You might also have trouble concentrating or sleeping. Jet lag is common for people who fly long distances, especially east or west. It usually takes a few days for your body to adjust to the new time zone.
What Does Jet Lag Feel Like?
Jet lag feels like extreme tiredness and a general sense of being out of sync with your surroundings. You might find it hard to stay awake during the day and have trouble falling asleep at night. Some people experience headaches, irritability, and difficulty concentrating. You might also feel a bit dizzy or disoriented. Your appetite can be affected too, making you feel hungry at odd times. Overall, jet lag can make you feel like your body and mind are not functioning at their best.
By the way, have you ever wondered if the lack of sleep can kill a person?
Symptoms of Jet Lag
- Fatigue and tiredness
- Difficulty sleeping
- Difficulty concentrating
- Irritability and mood swings
- Headaches
- Digestive issues
- Dizziness or disorientation
- Loss of appetite or changes in appetite
Causes of Jet Lag
- Traveling across multiple time zones
- Disruption of the body's internal clock (circadian rhythm)
- Changes in light exposure
- Altered sleep patterns
- Dehydration from flying
- Disruption of normal meal times
How to Avoid Jet Lag?
Listed below are the best tips to avoid jet lag:
1. Adjust Your Sleep Schedule Before You Travel
To help your body adjust to a new time zone, start changing your sleep schedule a few days before your trip. If you’re traveling east, go to bed and wake up an hour earlier each day. For travel west, shift your schedule an hour later. This gradual adjustment helps your internal clock get in sync with the new time zone, making it easier to adapt once you arrive.
2. Get Sunlight
Natural light helps regulate your internal clock, so spend time outdoors after you arrive.
If you’ve traveled east, try to get morning sunlight to help your body adjust to an earlier time. If you’ve traveled west, seek afternoon sunlight. This exposure to natural light helps signal to your body that it’s time to be awake or sleep according to the new time zone.
3. Take Short Naps
When you arrive at your destination, a short nap can help you feel less tired. Keep your nap to 20-30 minutes to avoid interfering with your ability to fall asleep at night. A short nap can refresh you without leaving you feeling groggy or disrupting your nighttime sleep, and it’s one of the best ways to avoid a possible jet lag. For better results, try using weighted blankets.
4. Use Sleep Aids Wisely
If you need help falling asleep, consider using no jet lag pills like melatonin. Melatonin is a hormone that can help regulate your sleep-wake cycle. However, consult with a healthcare professional before using any sleep aids to ensure they’re appropriate for you and to get guidance on the right dosage and timing.
5. Eat Light & Healthy
Eating at local mealtimes helps your body adjust to the new time zone. Opt for small, balanced meals and avoid heavy, rich foods before bedtime. Eating light and nutritious meals at regular intervals can prevent digestive issues and help maintain your energy levels, making it easier to adapt to the new schedule.
6. Stay Active
Engaging in light physical activity, like walking or stretching, can boost your energy levels and help alleviate feelings of jet lag. Avoid vigorous exercise close to bedtime, as it might make falling asleep more difficult. Regular, moderate activity can enhance your mood and support a smoother transition to the new time zone.
7. Stick to a Routine
Once you’ve arrived, establish and stick to a regular schedule for sleeping, eating, and activities. Following a consistent routine helps signal to your body when it’s time to be active and when it’s time to rest. This consistency aids in adjusting more quickly to the new time zone and minimizes the impact of jet lag.
8. Stay Hydrated
Drinking plenty of water before, during, and after your flight is crucial. Airplane cabins are often dry, which can dehydrate you and worsen jet lag symptoms. Aim to drink water regularly throughout your flight and avoid alcohol and caffeinated drinks, as they can increase dehydration and disrupt your sleep patterns.
How Long Does Jetlag Last?
Jet lag typically lasts about one day for each time zone you cross. For example, if you travel across three time zones, you might experience jet lag for around three days. However, the duration can vary based on several factors, including the number of time zones crossed, your travel direction, and your personal adjustment rate.
Eastward flights often cause more severe jet lag because you’re essentially shortening your day, which can be harder for your body to adapt to. Westward flights, where you lengthen your day, are generally easier to adjust to but still can lead to symptoms.
Final Verdict
With these tips in your travel toolkit, jet lag doesn’t stand a chance. Adjust your sleep schedule, bask in natural light, and stay hydrated to keep your body clock on track.
For an extra boost, consider using the Nightly app. Providing personalized Monaural Beats based on neuroscientific research, Nightly is designed to help you manage jet lag and other sleep issues. By integrating natural solutions and personalized recommendations, Nightly helps ensure you wake up refreshed, back on track, and ready to take on your adventures.