Friday, December 2, 2016 Edition: U.S. & World | Regional

Top Tips on Recovering From Jet lag

Jet lag is basically an ultimate nightmare for potential travelers, especially if they were going to travel for a longer time. It distresses your body clock and it causes you to take longer than normal to adjust to a certain time zone. A major change in the time zone can lead to a jet lag, which is why the body gets confused and this can lead to extreme fatigue, loss of appetite, memory and concentration issues whatsoever. The reason behind this issue is usually the disturbed sleeping pattern. However, there is no instant cure for a jet lag, but you can take measures to minimize it. Here are a few tips for you to recover from a jet lag:

 

1    Sleep Well Before the Flight

You cannot avoid a jetlag but minimizing the symptoms can help you prevent it. Thus, it is vital for you to get a good night’s sleep before you leave for the airport. Flying halfway across the world is quite hectic and you won’t feel healthy if you do not sleep well prior to the flight. If you’re about to travel to the East side of the world, then it is better that you sleep a little earlier than you normally do. However, it is hard to sleep a night before the flight, but it is vital so as to preserve your health. This way you would be fresh mentally and physically before the flight.
Sleeping woman
 

2    Rest during the Flight

You have to use the flight as a reset button (if you would reach during the day) so as to get more time for relaxation. Do not overstress yourself with the forthcoming events, instead try to clear your mind and get some sleep before you land. Change your wristwatch time according to your destination time, and it would lessen the effect of the jet lag. Keep yourself hydrated during the flight. However, if you would land during the night, then you have to stay up during the flight in order to sleep well when you reach your destination.
sleep_plane
 

3    Adjusting to the Time Zone

It basically depends on how you spend your time on the flight, which determines your adjustment according to the time zone of your destination. If you arrived during the night and had a good night’s sleep, then you are prone to lessen the jet lag symptoms. If you arrived during the day and got a chance to rest during the flight, then you would be able to enjoy your trip during the daytime. You can do some exercise to boost up your endorphins, or even perform a stretching exercise.
exercise
 

4    Replenishing Your Body

Dry and pressurized airplane cabins can quickly dehydrate you, making you feel extremely sleepy. Drink plenty of fluids to avoid dehydration. Dehydration makes it more difficult for the body to adjust to the new rhythm.  Let’s get one thing straight here…  jet lag is not simply fatigue and dehydration after a journey. You can recover from this pretty easily by sleeping and drinking water. It doesn’t stop jet lag but it helps make sure dehydration doesn’t compound your fatigue. Taking melatonin after dark the day you travel and after dark for a few days after arriving at your destination.
cocktail with fresh wet lemons on white background

 

5    Consider Supplements

As a jet lag remedy and sleep aid, melatonin has been widely studied, and it’s now a commonly accepted part of effective jet lag treatment. Melatonin is a hormone secreted in the brain. One of melatonin’s functions is to control the body’s cycle of sleeping and waking. You can try taking melatonin to reduce the symptoms of jet lag. The long-term side effects of melatonin have not been well studied. If you have epilepsy or are taking blood thinners such as coumadin (Warfarin), talk to your doctor before using melatonin.
melatonin word written on the book and hormones list.
 

6    Stretch

Here are a few additional tips to help the body adjust to the change in time zones and altitude while flying. Get up and walk around the plane every two hours to keep the circulation flowing and avoid blood clots. Yoga is one of the forms of exercise that has a million benefits especially before boarding. It helps with back pain, stress management and fighting jet lag!
young woman hiker stretching in a forest
 

7    Avoid Alcohol

Mild dehydration is common when traveling by air — and being dehydrated worsens the physical symptoms of jet lag. So drink plenty of fluids before, during, and after your flight. But avoid caffeine and alcohol. Drink lots of fluids before, during, and after your flight. But avoid caffeine and alcohol at all costs. Both promote dehydration, and while you might think that coffee can help keep you awake, and alcohol to help you sleep,  the matter of the fact is both can disturb your sleep.
No Alcohol sign
 

8    Valerian Root

Valerian is a flowering plant, the root of which is dried and used as an herbal remedy. Valerian has been used in alternative medicine as a possibly effective aid for sleeping problems and also as a remedy for jet lag. If you are considering natural remedies for jet lag then you can use the herb valerian which works as a natural sleep aid. For jet lag, it is used to help adjust to new time zones by helping people fall asleep at their desired time. Unlike many other sleeping pills, valerian is not addictive and has no ill effects like grogginess. It is suggested to take between 300mg to 600mg valerian root extract capsules about an hour before bedtime to promote a pleasant sleep.
Root
 

9    Herbal Remedies

Passion flower, camomile, valerian, lettuce tea, hops and pulsatilla are just some of the traditional herbal remedies you can use to help calm your mind and induce sleep. To help you sleep at night, try a herbal tablet, tincture or tea containing valerian, passionflower, hops, Californian poppy and/or chamomile. To help you stay alert in the morning, try a herbal preparation containing Siberian or Korean ginseng, gotu kola and/or damiana. Most herbal remedies are available as teas or standardized tablets in many health shops. If you are prone to water retention, take a 100 mg tablet of vitamin B6 with each meal. If you suffer from anxiety when flying, take some Bach Rescue Remedy as well as the herb, kava.
herbal
 

10    Acupuncture

Jet lag only occurs when crossing time zones, not when flying north to south or vice versa. NASA estimates that this disturbance to the normal circadian rhythm of the adult body takes approximately one day of recovery per time zone crossed. Often acupuncture will immediately induce the brain to release endorphins, resetting the autonomic nervous system, which regulates many of the rhythmic functions of the body. Stimulating specific horary points on the body allows the energy to transfer from one meridian to another, thus helping the biological clock update itself in mid-flight. The basic idea is that you want to stimulate the time zone points based on your destination.
accupuncture
 

Do make sure that you do not overexert yourself during or after the flight. If you follow these tips in a timely manner, then you are prone to reduce the symptoms of a jet lag when you travel across time zones.

 

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