Those who move in more than two time zones often experience jet lag, a temporary sleep disorder. Disorientation from jet lag is common because of the disruption in your natural sleep-wake cycle. Constant headaches and inability to fall asleep at night are symptoms (insomnia). Please find out how to beat jet lag or avoid it altogether.
Learn The New Time Zone Rapidly
It is important to adjust to the new time zone as soon as possible after arriving at your destination. Most of your devices probably update the time automatically, but if you are using a manual watch or trip clock, adjust it as quickly as possible. If you keep eating and sleeping in the previous time zone, you will have a bad time when you arrive. Follow the time zone where you will be dining and sleeping.
Stay Awake
If you have just gotten off an overnight flight during which you didn’t sleep, you’ll probably want to collapse and go to sleep as soon as you get there. Despite how tempting rest may seem, resist the desire and keep your eyes open. Rise and sweat! Relax and take a few deep breaths. Take a few shots of espresso. Just do what you have to.
If you can’t avoid falling asleep before a reasonable hour, try to resist the urge until you reach your final destination. Give yourself a little more time in bed for the first couple of nights. Instead of getting eight hours of sleep, give yourself 10. Even if you try to sleep late, you’ll probably discover that, for a few days, you have to get up much too early.
Light disruption during time zone transitions contributes to jet lag. The sleep-inducing hormone melatonin is suppressed by exposure to sunlight, so being outdoors might help you feel more alert.
If you need to get up and go sooner while traveling to the east, exposing oneself to early light may assist. Having longer evenings while traveling westward might be helpful if you need to adjust your sleep schedule to the new time zone. A dedicated bulb may also be used to expose oneself to light. Jet lag-fighting lighting may come in many forms, from lamps and light boxes to specialized headgear. These lights have been linked to improved mood in those suffering from SAD.
Put The Time To Good Use!
If you generally sleep till noon but find yourself fully awake at the first sign of dawn, you shouldn’t try to resist it. You’ll just lay there, become angrier, and feel even worse when you get up.
Instead of sitting, rise to your feet. Go for a run or jog. Write. Get some things done. Pick up a good read and go outside for some fresh air. Find a café and spend the time there reading and people-watching until the time of your “planned day” comes.
Do not give in to sleepiness just because it is nighttime. Get in the habit of going to bed and sleeping when you normally would, and push out your bedtime a little bit. You’ll be able to readjust more rapidly.
Use Melatonin If You Need To Get Some Sleep
The sleep hormone melatonin is produced naturally in the body and is also accessible as a supplement. Try taking melatonin if you’re having trouble falling or staying asleep due to jet lag.
If you have trouble falling asleep at night, try taking melatonin. If you’ve gone west, you may even take it in the wee hours of the morning so you can keep sleeping.
Do not simultaneously take more than 5 milligrams of melatonin to prevent potential negative effects. To give yourself the best possible chance of success, you should book a room in a decent hotel for the first night of your vacation. Consider carrying earplugs and a sound machine if you have problems sleeping in unfamiliar environments.
Try Some Pills
Insomnia caused by jet lag may be treated with sleep aids; discuss your options with your doctor. There is some evidence that sleep aids may assist people who are still getting used to their new environment to sleep better at night. When flying, this assistance may be useful as well.
Sleep aids may have negative effects, so it’s important to talk to your doctor about the benefits and risks of this option.
Since jet lag wears off eventually, there are no permanent remedies for it. Assuming frequent international travel puts you at risk for jet lag, you may want to see your doctor for advice. They could recommend sleeping drugs or talk to you about the best method to take a supplement like melatonin.
Since melatonin is sold as a dietary supplement, it is exempt from oversight by the FDA (FDA). Be careful if you try it, and always consult your doctor about any concerns. Lastly, read more about travel around the world here.
