[dropcap]J[/dropcap]et lag is usually associated with international travel, but it can happen when you go on any flight that goes east or west across three or more time zones. Jet lag can last from a few days to a few weeks and is often worse when traveling east or crossing a greater number of time zones. Individual factors can also affect the duration and severity of jet lag.
To get over jet lag, you need to align your body’s circadian rhythm with the sunrise and sunset of your destination. There isn’t a single solution for jet lag, but you can take various steps to minimize the symptoms.
Symptoms of jet lag
Jet lag commonly includes symptoms such as:
- Difficulty sleeping
- Drowsiness in the daytime
- General malaise
- Headaches
- Gastrointestinal issues
- Mood swings
- Impaired physical performance
One of the ways to deal with the symptoms of jet lag is to have IV therapy. A Myers cocktail contains ingredients that will help to improve your energy levels. If you don’t want to visit an IV bar, companies like Drip Hydration, Liquivida and Integrative Medical offer an in-home Myers cocktail in Fort Lauderdale so you don’t have to leave home to get the treatment you need.
Once you book your appointment, a certified nurse will come to your desired location and administer the treatment, which usually takes less than an hour.
Exposure to natural light
Light exposure and melatonin influence your circadian rhythm, so you can use them to re-align it. Light from the sun is a signal the brain interprets to regulate your internal clock. If you expose yourself to natural light when you reach your destination, it can speed up how you acclimatize.
Don’t be tempted to take a nap if you arrive in the daytime, as this could prevent you from falling asleep later. Depending upon how far you travel and what time of the day you arrive, extended light exposure the next day may be better. When natural light exposure isn’t possible, a high-powered lamp called a lightbox can give the same results.
Melatonin
Melatonin is a hormone made naturally in your body. When your circadian rhythm is disrupted, it can influence the production of melatonin. If you take melatonin supplements at the right time, it could help to realign your internal body clock.
Although melatonin is available without a prescription, it is best to discuss whether or not you should take it with a doctor. Melatonin may have interactions with other medications, and some people have side effects like stomach problems.
Pre-trip adjustments to your sleep schedule
Preventing jet lag in the first place is better than trying to recover from it. If you start trying to change your circadian rhythm gradually in the days preceding your flight, you are likely to find it easier to adjust to the new time zone when you arrive.
You can revamp your sleep schedule, strategically time your light exposure, and take melatonin supplements to help you. This isn’t for everybody, but it can help athletes or businessmen who may be expected to function optimally soon after they arrive.
Practical steps to minimize symptoms
- Get plenty of uninterrupted sleep in the nights leading up to your trip.
- Take a sleep mask, earplugs, and comfortable blankets or pillows with you on the flight to help you sleep better.
- Try not to be anxious, as this can prevent you from sleeping and make the symptoms of jet lag worse.
- Try to limit alcohol and coffee on the plane.
- Make sure you drink water before, during, and after the flight so you’re well hydrated. Being well hydrated will help you to manage any jet lag symptoms better.
- Opt for lighter meals so you don’t exacerbate any stomach problems that could result from jet lag.
- Anticipate some degree of symptoms so you don’t try to do too much in the first few days. You will need some time to recover.
- When you arrive, eat meals and go to bed according to the time at your destination and not your old time zone.
Can sleep aids help with jet lag?
Sleep aids other than melatonin, like over-the-counter drugs and prescription sleeping pills, won’t really help with jet lag as they don’t realign your circadian rhythm. Frequent use of sleep aids can actually prevent you from correcting ongoing jet lag.
How long does jet lag last?
A rule of thumb is that jet lag will last a day for every time zone you cross. If you travel across three time zones, you will probably take three days to recover. Make sure to plan your trip with this extra time in mind.
