How to avoid jet lag: Tips for a smooth time zone transition

Time of India

2 days ago

Jet lag is a common issue for those travelling around different time zones. Travellers face a lot of problems when the time zone or location is changed, as the body's internal clock faces difficulties adapting to the new country/continent.
Some of the common issues include fatigue, insomnia, irritability, digestive issues, and general discomfort.
So before you travel internationally, you need to keep in mind these points to avoid jet lag to have a smooth time zone transition:
Adjust your sleep schedule
Slowly try to ease your body into the time zone of the location you're visiting. Your internal body clock should align with the time of the location for a smooth transition. Three to five days before you leave, change your sleeping schedule. If you are travelling eastward, try to sleep 15–60 minutes earlier than your usual time, and if travelling westward, sleep later than your usual schedule, and accordingly. This helps!
Sunlight
Since our internal body clock works according to light and dark hours, you should use sunlight to regulate your circadian rhythm.
Natural sunlight can help you adjust to a new schedule in a different time zone. If you are going eastward, you need to sunbathe in the morning and less in the evening; and for westward travel, increase light exposure during the evening and decrease it in the morning .
Exercise
Avoid multiple time-zone layover journeys and opt for nonstop flights, and if you book one with a layover, then during the layover time, try to get your body moving as much as possible.
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This will help improve circulation and lessen the effects of jet lag. Your body will adapt more quickly to the new time zone if you boost circulation through exercise.
Stay hydrated and avoid caffeine
If you are not hydrating yourself properly before an international trip, the jet lag will impact you even more badly. One should also avoid alcohol and caffeine as much as possible. Alcohol and caffeine both lead to dehydration and disrupt the sleep cycle .
Melatonin and screen time
Melatonin is a hormone that helps regulate your sleep cycle, and it is considered that watching a screen before bedtime impacts melatonin, so you need to avoid it. You can use an eye mask and even earplugs for better sound sleep. Taking melatonin supplements also helps in regulating the sleep cycle, so you can take those to adjust to a new time zone as well, but do not consume before consulting your doctor as it might do more harm than good .
Aromatherapy
Recently, it has been highlighted that using essential oils like lavender or chamomile can improve the sleep cycle and also help you relax, so use this during your flight for a better sleep transition. You can apply the oil to pulse points or use candles infused with these oils.
Now that you know how to fight jetlag, use these tips for a healthy travel transition.
(Image Credits: Canva)