Traveling can be a wonderful hobby, especially when you get to visit beautiful landmarks and indulge in delicious cultural cuisine. However, experiencing jet lag when crossing time zones can ruin the entire experience for travelers.
Although, following some simple tips can help you minimize the associated effects of jet lag and enhance your overall travel experience.
If you’re looking for ways to get over jet lag, continue reading this blog post. As we have compiled valuable information that will shed some light on everything you need to know about jet lag conditions, its causes and symptoms and the best tips and medications that can help you overcome it.
Table of Contents
What Is Jet Lag?
Jet lag is the feeling of extreme tiredness experienced by individuals after they travel long distances that involve crossing time zones. Jet lag typically refers to the body’s reaction to the misalignment of the circadian rhythm with the local time.
Circadian rhythm, also known as the body’s internal clock, when misaligned with the local time, starts to give rise to various symptoms. This happens as the body struggles to adjust to the changed local time and sleeping and waking schedule.
Here’s an example. If you travel from New York to Tokyo, your biological clock synced to New York time will struggle to sync with Tokyo time, which is 13 hours ahead. The effort your body puts into adjusting its internal clock is often what leads to fatigue and other symptoms.
Whether you’re traveling for business or leisure, jet lag is likely to affect you if you cross time zones. However, the severity and intensity of the symptoms may depend on the number of time zones you cross.
To help you minimize the effects of jet lag, it is better to create an understanding of the causes and symptoms of the condition. It will help you prepare for the effects beforehand and maybe avoid getting jet-lagged altogether by taking necessary precautions.
Jet Lag Symptoms
Every individual traveler may experience different symptoms of jet lag and the condition may also vary depending on the time zones traveled. Below are some of the most common symptoms associated with jet lag [2]:
- excessive daytime sleepiness;
- insomnia;
- difficulty concentrating or focusing;
- upset stomach;
- headache;
- fatigue;
- mood swings.
The symptoms can make the adjustment to new time zones quite challenging and even ruin your trip altogether if you don’t implement the right strategies.
What Causes Jet Lag?
As we already know, jet lag affects travelers who have crossed multiple time zones. This disturbs and disrupts the circadian rhythm of the body, breaking your sleep cycle. Circadian rhythm mainly affects when a person is feeling sleepy and alert, which typically hinges on natural factors like day (light) and night (darkness).
Every time you cross a time zone, your body needs time to adjust its internal clock to match the new pattern of the local time. It is important to understand that the more time zone are traveled, your body will tend to show more symptoms and will need more time to adjust with the new local time.
Moreover, it is advised to associate some other tricks to help wear down the affects of jet lag. Make sure to keep yourself hydrated, as dehydration, stress and cabin pressure may all contribute to time zone syndrome, also known as jet lag.
How Long Does Jet Lag Last?
There is no definite way to determine the duration of jet lag. The duration of the symptoms may vary for every individual based on different factors. Generally, the body’s internal clock handles flying toward the west better than flying eastward [3].
In most cases, it takes the body about one whole day to adjust to a current local time for every single time zone crossed when traveling toward the east and slightly less when traveling toward the west. Consequently, if you cross 3 time zones traveling due east, it’ll likely take you around 3 days to get used to the new time. Note that it can take some people longer to overcome jet lag and make a full recovery. Again, it all depends on individual resilience.
Are There Medications for Jet Lag?
There are no specific medications approved to treat jet lag, as it often improves after several days. However, to get accustomed to the local time quickly and to improve sleep patterns, supplements like melatonin and medications can help. These types of medications may also help alleviate the symptoms of jet lag.
However, before implementing any tips or starting self-medication, it is advised to seek advice from a practised professional. This will ensure your safety even if your body is not feeling like giving its hundred percent. Make sure to inform the health care provider about the medication you already take for other conditions so that no counter-effect may occur.
The Best Tips and Ways for Getting Over Jet Lag
While there are countless tips on how to get rid of jet lag, below are some of the best tips and ways that will help you combat the symptoms and ensure a smoother transition to your destination.
Be Strategic with Your Light Exposure
Always adjust your exposure to natural light depending on your travel destination. If you’re traveling toward the east, seek bright light in the morning. On the other hand, if you’re traveling westward, avoid bright light in the evening. This single tip can help you adjust to a new time zone really quickly [4].
Sleep Hygiene
Establish a regular sleep schedule before your trip and maintain it as you possibly can during your journey. Create a conducive environment to improve your sleep quality. You can achieve this by staying away from your computer, mobile phones, and other gadgets shortly before bedtime and keeping the room dark and quiet.
Don’t Stress
Stress is a common factor that can worsen the symptoms associated with jet lag. Avoid or minimize stress for all the duration of your trip. Practicing relaxation techniques such as meditation and deep breathing experiences can help greatly.
Drink Enough Water
Dehydration is another cause that can also worsen the symptoms of the disorder. Make sure to keep yorself hydrated by drinking plenty of water. This alone will help you escape headaches, one of the frequent symptoms of jet lag.
Avoid Alcohol and Coffee
Alcohol and coffee can cause you to be dehydrated and also disrupt your normal sleep pattern. Try to limit your consumption of both substances shortly before, during, and after traveling.
Take Supportive Dietary Supplements
While the tips mentioned above will surely help you cope with drowsiness and other symptoms of the condition, taking certain dietary supplements or medications can help speed up your recovery. For example, prescription medications like Waklert (armodafinil) are quite effective in eliminating excessive drowsiness and increasing alertness & focus during the day. Many professionals who go on regular business trips across several time zones often buy Waklert online and use it to stay sharp and productive. Remember to see your doctor before taking any medication or supplement if you decide to follow this route (the fast way).
In Closing
Jet lag can pose real challenges when traveling across multiple time zones. While it’s impossible to prevent it altogether, you can lessen its effects and have a seamless travel experience with proper planning and implementation of the tips given in this blog post. And if you’re interested in speeding up your recovery, supportive measures such as Waklert will come in handy. However, always remember to seek advice from your doctor before using any medication or dietary supplement. Bon voyage!
References
- How to Get Over Jet Lag: 12 Science-Backed Tips. Written by Rise Science Editorial Team. Reviewed by Jeff Kahn, M.S. Retrieved: June 18, 2023. Risescience.com.
- Jet Lag: What Is It, Symptoms, How Long Does It Last & Treatment. Medically reviewed by a Cleveland Clinic medical professional. Retrieved: June 18, 2023. My.clevelandclinic.org.
- 7 Ways to Overcome Jet Lag. Retrieved: June 18, 2023. Mountelizabeth.com.sg.
- Travel Better: 9 Ways to Minimize Jet Leg. By Colleen Bazzani, CCSH, RPSGT. Retrieved: June 18, 2023. Healthpartners.com.
