JET LAG
Jet lag is a condition that occurs when your body's internal clock is disrupted while you're traveling across different time zones. It affects your sleep, eating patterns, performance, and concentration.
Internal Clock and Melatonin
Your internal clock, or circadian rhythm, is a system that regulates your body's day-night cycle with the help of melatonin. When it's time to sleep, melatonin is produced in your brain's pineal gland. During the day, melatonin is secreted less, and during the night, it's produced more.
Disruption of Internal Clock
When you travel across time zones, your body's internal clock may be out of sync with the external time cues that are in your destination, particularly the light-dark cycle and local clock time. It can take a few days for your body to adjust to the new time zone.
Minimizing Jet Lag
You can minimize jet lag by getting a good night's rest while on the plane. You can also use light therapy to adjust your internal clock to the new time zone, which helps reduce symptoms.
Adapting Your Schedule
Try to adapt your schedule before you leave for the trip by moving your mealtimes closer to the times you'll be eating at your destination. This is especially helpful if you're flying east to west, where it can be more difficult to get your sleep and wake up on time.
Exercise and Napping
Exercise is another way to reset your body's internal clock, which helps with jet lag. Doing brisk walks, stretching exercises, and other activities helps your body adapt to the new time zone. Taking short naps throughout the day can also help you get over jet lag faster, and may increase your chances of sleeping well at night. You should aim to take these naps at about the same time every day.
Healthy Habits and Herbal Teas
Eat meals in a pattern that matches the time at your destination, and drink plenty of water before, during, and after you travel to keep your blood sugar level stable. You can also try herbal teas to help you stay calm and relaxed while you're on the plane. Avoid caffeine and alcohol as these can dehydrate you and keep you awake at night. Instead, drink chamomile tea, or opt for non-caffeinated herbal drinks to improve your ability to fall asleep and feel refreshed in the morning.
Seek Medical Attention
If you're experiencing serious symptoms of jet lag, seek medical attention. Your doctor can prescribe medications that can help you sleep or stay alert while you adjust to the new time zone.
Duration of Jet Lag
Symptoms of jet lag usually last for a few days, but they can persist for as long as one week if the change in time zone is more than eight hours.
How Does Jet Lag Happen?
The human body has a natural 24-hour internal clock that synchronizes with the time in your home time zone. The internal clock controls your temperature, hormones, sleep cycle, and other biological functions. It is set by your daily exposure to light and dark, and the cues of your environment, such as when the sun rises and sets.
