How to deal with Jet lag

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grєєtíngs humαn

I'm sure some of you out there have experienced jet lag before. And well, it sucks - from what I've heard.

I myself have never had one, but I know I will soon. And thats why I sat down to do some research and find tips on how to go about a sleepless few days.

I thought why not share that information with you guys - its quite interesting even if you don't plan to fly anywhere any time soon.

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- ʜᴏᴡ ʏᴏᴜ ɢᴇᴛ ᴀ ᴊᴇᴛ ʟᴀɢ -

A jet lag happens when you fly into a timezone that is different from your own. It is classified as circardian rythm (your inner 'clock') sleep disorder, a temporary sleep disorder in which your body adjusts to the new sleep scedule.

Symptoms

The severity of the symptoms varies from person to person and the amount of hours the timezone has changed.

• insomnia

• daytime sleepiness

• general malaise

• mood swings

• difficulty to concentrate

• increased irritability

The symptoms get worse the farther you travel but generally, flying west is better then going east. Eastwards travel results in a difficulty falling asleep while travelling west means a struggle to maintain sleep.

- ᴡʜᴀᴛ ᴛᴏ ᴅᴏ ᴀʙᴏᴜᴛ ɪᴛ -

There are a few things you can do to lessen te symptoms of a jet lag. It still depends on how well your body deals with a lack of sleep, but some of the following tips might help you.

• • • Before the travel • • •

adjust your sleep scedule

• Travelling east: Go to bed 1-2 hours earlier, reduce the lighting in your room

• Travelling west: Go to bed later then usual, keep your lights on longer

Get sleep

make sure to get a good rest before the flight to not already be overtired before leaving

booking your flight

Try to book a flight which aligns as best a possible with your sleep scedule

• • • On the plane • • •

drink water

Planes often have poor air quality and lower humidity, which can increase the jet lag. Make sure to hydrate as often as possible!

avoid large meals

Instead eat smaller ones with protein. Having to digest large meals will lessen your chances of being able to fall asleep.

minimize both alcohol and coffein consumption

This is to not disrupt your sleeping habits, and a hangover will defenitaly not help to avoid jet lag either.

make yourself comfortable

You have limited options on a plane, but it can still work out with eye masks, ear plugs, travel pillows, headphones or anything that helps you to fall sleep (such as a super boring podcast for example but thats just a personal favourite)

Avoid sitting for long periods of time

Especially on long flights or during a layover, try to stretch and walk around at least a little bit. Sitting around too long, although tempting if you're tired, is really unhealthy even aside the jet lag issue.

• • • After travelling • • •

I. night-time arrival

Try to get at least 4 hours of sleep. You can start by doing your usual night-time routine and hygiene and then just try to get as much rest as possible.

II. day-time arrival

Stay awake if possible. This will further your chances to fall asleep easy in the evening. Otherwise limit your sleep to a max. 2-hour nap.

sunlight exposure

A big step to adjust to the new dawn and dusk is to catch the sunlight whenever its benefitial. Your body will be able to grasp the new concept of day and night faster this way.

• Travelling west: spend time in the sunlight in the afternoon

• Travelling east: Get sunlight in the morning

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Jet lags are possibly avoidable if you know how to prepare for it correctly. And hopefully some of these tips prove to be helpful to you one day!

Thank you loads for reading. Leave any questions or concerns below, and if you have personal tips on how to prevent messing around with your circardian rythm please share them with us!

Tuning out now, have a (g)ay! :airplane:

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• • • Sources • • •

Listing Symptoms

Article

Treatment