There are effective ways to avoid jet lag that can occur after a long flight.
In any case, there are some side effects to being able to enjoy this luxury. One of the most obvious is related to the change in time zone, that is, jet lag. Although there are effective ways to overcome it as shown in this article.
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What is jet lag?
Jet lag is associated with long-haul flights . It is an imbalance of the circadian rhythm, which is the well-known “biological clock”. Basically there is an internal control of the hours of light through different photoreceptors, which allows regulating the internal rhythm of the body.
This allows you to sleep at night, as the body secretes a series of substances responsible for promoting it. Melatonin is the most important hormone in this regard.
However, when a person travels to another part of the world in less than 24 hours, it is normal to have difficulties in adapting to the new time zone.
This brings a series of side effects to the body, especially sleep disturbances, but also irritability, headache, nausea or upset stomach.
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Jet lag: 8 effective ways to overcome it
But it’s not all bad news. There are effective ways to overcome jet lag, and this article shows what they are. The symptoms can be avoided if you follow a series of tips that you have to know.
Below are what they are to be able to land in other latitudes with the best conditions. Being prepared allows you to avoid jet lag and improve your quality of life immediately upon arrival . It goes without saying that this is ideal to be able to enjoy the trip in question as it deserves.
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1. Anticipate
One of the best ways to beat jet lag is to anticipate it . The key is to prepare in advance so that the body does not encounter the new situation suddenly.
The idea is to go to sleep a little earlier or later each day during the days leading up to the trip. This allows the body to adapt, so that when the destination is reached one is already adapted or almost adapted.
2. Adapt little by little
The new schedules can vary a lot with respect to the ones they had . There are people who decide to change their schedule suddenly and spend many hours without sleeping, but this is not always the best idea.
On many occasions it is much more advisable to modify the schedule little by little. This means that perhaps for a couple or three days you are still not fully aligned with the schedule, but in order for the adaptation to be solid and healthy.
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3. Change the clock time
Humans are very psychological beings, and thinking that it is another time can help . This trick can be used by many people, and in fact it is not very different from moving the hour forward ten minutes.
Many people who tend to be late use this technique to anticipate. Well, this is also an option in the case of having a flight; it is possible to set the time of the destination even when you have not arrived there.
4. Allow yourself to sleep on the plane
Another technique to avoid jet lag is to sleep on the plane . As if it were a nap, sleeping for a while while flying allows you to arrive at your destination with guarantees.
Sometimes you have to go to sleep much later than you wake up, so anticipating it and bringing a pillow and earplugs can be very helpful.
5. Eat well
Food is very important to take care of the body . Some people do not prepare food when they travel, which can lead to going hungry at times or buying unhealthy processed foods.
It is best to avoid copious meals and opt for foods with vitamins and minerals. A banana, apple, or cereal energy bar is a good option for a light snack. It is ideal for before boarding the plane or when you are about to arrive.
6. Hydrate
Just like food, the body needs water . Security controls at airports, which prevent the passage of liquids, and high water prices at some airports are some of the problems that users encounter.
However, it is necessary to be well hydrated to face a long trip, and it is an effective way to overcome jet lag with worse symptoms.
7. Go early
Traveling by plane is a stress for many people , and especially for people who do not go with time. Calculating the time of arrival at the airport with a good margin of time is essential to avoid suffering from any kind of unforeseen event. The stress generated by losing time in a collapse on a motorway or queuing to check in can be very exhausting. Therefore, one of the effective ways to avoid jet lag is to not put unnecessary pressure on your body.
8. Do not schedule anything on the day of arrival
Traveling for hours on a plane is demanding on the body . A minimal alteration of a few hours in the circadian rhythm is already significant to need more rest, so it is important to guarantee it.
It would therefore be a bad idea to schedule many commitments on the same day you arrive. The best thing is not to have too many demands and to be able to offer the body the rest it needs.
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Bibliographic references
- Dijk, D. J. y Lockley, S.W. (2002). Invited Review: Integration of human sleep-wake regulation and circadian rhythmicity. Journal of Applied Physiology, 92 (2), 852–862.
- Forbes-Robertson, S., Dudley, E., Vadgama, P., Cook, C., Drawer, S. y Kilduff, L. (2012). Circadian Disruption and Remedial Interventions. Sports Medicine, 42 (3), 185–208.
- Mrosovsky, N. y Salmon, P.A. (1987). A behavioral method for accelerating re-entrainment of rythms to new light-dark cycles, 330, 372-373.
To the classic question “what do you do?” I always answer “basically I am a psychologist”. In fact, my academic training has revolved around the psychology of development, education and community, a field of study influenced my volunteer activities, as well as my first work experiences in personal services.