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Tips to Prevent Jet Lag

Tips to Prevent Jet Lag

We have previously written about what jet lag is, the symptoms and how to overcome it. In this article we will discuss tips on how to prevent Jet Lag.

Arrive early. – If you need to preform at your best for an important meeting or event arrive a few days early to adjust to your new timezone. 

Get plenty of rest before your trip.  Get the rest you need before your trip. Set a good sleeping schedule.

Gradually adjust your schedule before you leave. Mayo Clinic states,“If you’re traveling east, try going to bed one hour earlier each night for a few days before your departure. Go to bed one hour later for several nights if you’re flying west. If possible, eat meals closer to the time you’ll be eating them at your destination.”

Stay on your new schedule. Avoid sleeping until night in new area, time meals with local meals and set your watch to the new time zone. Following a schedule can help you reduce the symptoms of Jet Lag.

Stay hydrated. Drink plenty of water on the plane and during your adventure. Avoid alcohol and caffeine as these can dehydrate you and dehydration can create more severe jet lag symptoms. 

Try to sleep on the plane if it’s nighttime at your destination. If it is daytime in the new location try to avoid sleeping. Though if it is nighttime in your destination try out eye masks and earplugs to block out noise and light to get a nice nap before arriving.

If you try these tips and avoid the symptoms of jet lag please share your experience in the comments below.

Source – MayoClinic.com
Photos From Google

What is Jet Lag?

What is Jet Lag?

In the past we have written articles about how to overcome jet lag which you can read by clicking
Travel and The Body Clock

This article is all about what Jet lag is and what the main symptoms and causes are.

Mayo Clinic defines Jet lag as,”Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones.”  Our bodies have biological clocks that tell us when to be awake and when to be asleep. Our bodies become accustomed to the timezone in which we live. It adjusts to the sunlight and darkness hours. When we travel to a new timezone our body becomes confused at the new light schedule and sends incorrect melatonin signals which can cause the effects of jet lag.  

There are several side effects of jet lag. The most common symptoms are the following.

  • Daytime fatigue
  • Difficulty concentrating or functioning at your usual level
  • Stomach problems, constipation or diarrhea
  • A general feeling of not being well
  • Mood changes
  • Disturbed sleep — such as insomnia, early waking or excessive sleepiness

There are different causes of jet lag. These include disruption to your circadian rhythms, the influence of sunlight and airline cabin pressure and atmosphere.

 

Disruption to Circadian Rhythms

Your body has an internal clock that has a set sleeping schedule. When traveling to new time zones the body can become confused with the new light and darkness schedule. This disruption can cause jet lag symptoms.

Mayo Clinic shared this example.
“If you leave New York on a flight at 4:00 p.m. on Tuesday, and arrive in Paris at 7:00 a.m. Wednesday, your internal clock still thinks it’s 1:00 a.m. That means you’re ready for bed just as Parisians are waking up.  And because it takes a few days for your body to adjust, your sleep-wake cycle, along with most other body functions, such as hunger and bowel habits, remains out of step with the rest of Paris.” 

This biological clock disruption is one of the biggest causes of jet lag.

The Influence of Sunlight

The body has specific signals of when to release melatonin. Your eyes have certain cells in your retina that transmit light signals to your brain. When there is a lot of light the brain is told to release very small amounts of melatonin. When it is dark the brain is told to release larger amounts of melatonin to the body to signal tiredness. You can ease this cause of jet lag by exposing yourself to daylight as much as possible to adjust to the new timezone.

 

Airline Cabin Pressure and Atmosphere

The most interesting causes of jet lag symptoms is the effect of the airplane. Some studies show that the high altitudes and cabin pressures can cause discomfort despite how many time-zones are crossed. Humidity levels are also very low in airplanes which can cause slight dehydration if a person does not drink enough water. This small dehydration can cause feelings of jet lag.

With several causes of jet lag one might ask how to get over it. As mentioned in the beginning of the article we have posted about tips and tricks and to read those click Jet Lag Tips.

 

Jet lag is temporary, though if you are a frequent traveler it might be beneficial to speak with your doctor or visit a sleep specialist to avoid the symptoms of jet lag. If your doctor suggests melatonin supplements to help ease the pain of jet lag check out World Wide Labs for an all natural option and the Jet Lag Kit.

If you travel and try melatonin supplements and it helps you, please share your timezone adventure in the comments below.

 

 

 

 

 

 

Source: Mayo Clinic

Jet Lag Triggers And How to Beat Them

Jet Lag Triggers And How to Beat Them

There are many tips floating around online on how to beat jet lag. Though what are some of the triggers of jet lag? If you know what causes jet lag symptoms it is easier to overcome them.

The greatest cause of jet lag is an abrupt change in the biological schedule.  The body trains itself when to produce melatonin by exposure to light and darkness. When this changes the body is confused and causes uncomfortable symptoms such as irritability, and fatigue. The severity of jet lag increases with each time zone crossed. Other factors of severity include age and gender.  yawning-woman-jet-lagWoman have greater jet lag than men. Also the older a person becomes the harder it is to fight the effects of jet lag.

The direction you travel may also have an effect on the severity of jet lag. Traveling East is harder than traveling West. There have been studies on why this happens.  Some experts have explained that traveling East is harder because you need to do things earlier than your body is used to. For example waking up, eating etc. While traveling West is easier because you can delay waking up and eating which our body can adjust to faster. big-ben-explore-jet-lag-tips

If you went to London from New York the flight would be around seven hours, and is five time zones away to the East so the jet lag can be severe. rio-brazil-travel-jet-lag-tips

While a flight for a vacation to Rio de Janeiro Brazil would be about ten hours, you only travel one time zone and your body quickly becomes accustomed to waking up and going to bed one hour later.  This means the jet lag will be less severe.

 

If you want to avoid jet lag severity take adventures going West or North and South to avoid the time zone jumps that can make your biological clock angry and want revenge on your body.

 

Now that we have explored what causes or increases jet lag here are some tips to BEAT it! 

 

set-later-bedtime-jetlag-tips

Change your bedtime- A week before your time zone traveling adventure change the time you go to sleep. Change bedtime to one to two hours later for West travel and one to two hours earlier for East travel.

 

water-bottle-stay-hydrated-jet-lag-tips

Avoid big meals on plane but Stay Hydrated-  While on the plane to your destination avoid eating too much have light snacks. Once you arrive, eat on the new time zone schedule. While on the plane and through out your trip drink plenty of water. Staying well hydrated can help you avoid feeling fatigued.

woman-reading-outside-exposure-to-light-jet-lag-tips

Match exposure to light to the new time zone- Your biological clock depends on signals from light and darkness to produce the correct amount of melatonin to help you sleep and create a schedule. If traveling to the West spend time outside during the late afternoon. If traveling East enjoy time outside during the early morning.

 

no-alchohol-jet-lag-tipsavoid-caffeine-jet-lag-tips

 

Avoid Alcohol and Caffeine-  Avoid these substances while traveling to different time zones. Alcohol is a suppressant and can cause you to be drowsy and caffeine is a stimulant which can cause your mind to race. Both of these can cause the severity of jet lag to increase.

 

doctor-jet-lag-tips

Talk to your doctor- If you have suffered from severe jet lag in the past speak with your doctor before your new adventure. If your doctor suggests melatonin supplements remember to take them correctly.

Also check out World Wide Labs for the Jet Lag Kit.

 

Article Source Consumer Reports 

Simple Tips to Overcome Jet Lag

Simple Tips to Overcome Jet Lag

There are several tips to overcome the side effects of jet lag. There are countless articles with advice on how to overcome these nasty symptoms that can ruin any vacation. So here is another article with some simple steps to take to have a better time in your far away adventure.

Spend most of your time outside. Being outside during the hours of eight am and eight pm can be helpful. Sunlight is crucial and highly beneficial in resetting your internal clock to the new timezone.

Exercise- While in a far away land working out early in the morning or late afternoon can be beneficial in adjusting to the new schedule.

man-exercising-at-home-jetlag-tips

Short naps-  While living in a new timezone the body needs a minimum of four hours of sleep per night. You can also receive the rest you need by taking “power naps” a twenty minute shut eye that can boost your energy.

woman-napping-on-couch-jet-lag-tips

 

Eye Masks and Earplugs- Try out these simple tools. Wearing eye masks and earplugs to block out light and sound can increase your quality of sleep and decrease the symptoms of jet lag.

sleeping-mask-and-earplugs-jet-lag-tips

 

Natural Teas- Drinking natural ginseng and mate teas in the morning can give your brain a boost. While drinking chamomile or other calming herbal tea at night can put your mind at ease to drift off to sleep.

teas-for-jetlag

Shower- Taking a cooling shower at night can help you fall asleep. This is caused by the hormone melatonin being produced when body temperatures change quickly.

shower-jet-lag-tips

These tips are useful for long trips. If you are taking a short vacation or business trip for only three days or less do not change your schedule. Stick to your timezone schedule at home to avoid a jet lag yoyo effect.

If you have severe jet lag symptoms talk to your doctor about sleeping supplements. If they offer melatonin as an option check out this link for the special Jet Lag Kit.

source- LifeHacker

Tips to Survive Jet Lag

Tips to Survive Jet Lag

There are many reasons to travel to new time zones. Such as business, family vacation, romantic getaway or a competition. Whatever your reason for travel don’t let jet lag get in the way.  There are several side effects of jet lag that can ruin a trip.

Side effects can include the following: fatigue, headache, insomnia, dizziness, upset stomach, reduced appetite, and tiredness.  No one wants to experience these downers while traveling and visiting beautiful landmarks.

yawning

The following are some tips on how to survive jet lag and truly enjoy your far off travels. These tips are from an article found on EZ Cycling News

  • If travelling more than 4 time zones westward or more than 3 times zones eastward, try to arrive at your destination at least 1 day early for each time zone crossed prior to your event.

time zones

  • Preset sleep/wake cycles to the destination time zone several days prior to departing. For eastward travel, sleep and wake earlier. For westward travel, sleep and wake later.
  • If one is prone to insomnia after arrival, then taking a prescribed sedative medication like zopiclone will help one fall and stay asleep. Some people may also find melatonin works in a similar way.
  • Light therapy/phototherapy (eg. Litebook, Lumie, etc.) can be used. Most products have web-based calculators to help determine when light exposure should be scheduled depending the departure and arrival destination.

Like tip three states melatonin might be helpful to calm the mind to be able to fall asleep. The best time to take melatonin is one hour before the desired time to fall asleep. Talk to a healthcare professional to see if melatonin could be the right choice for you for your next international adventure.

airplane

If your doctor does suggest melatonin check out Worldwide Labs for the Jet Lag Kit.

 

How Melatonin Helps With Jet Lag

How Melatonin Helps With Jet Lag

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Travelling can be exciting and fun. Flying long distances gives you opportunities to see and experience exciting new things. If you’re travelling for business, you can make professional connections with colleagues who work in a different location. But if you’re enduring jet lag you’re too tired to go see the sights or make new friends.

Melatonin is a natural alternative to sleeping medication. Melatonin is commonly used to reduce jet lag. “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.”[1] Taking melatonin 30 minutes before you go to sleep can “help ‘reset’ your sleep and wake cycle.”[2] Your body reacts to melatonin as if it were a light-dark signal which is why it helps reset your circadian clock and helps reduce jet lag.[3]

Kimberly Boyd (MD) gives three suggestions for taking melatonin: 1) Give it enough time to work, 2) Take only the dose you need, and 3) Don’t combine melatonin with other sedatives or alcohol.[4]

When you take melatonin influences its effectiveness. Unless your doctor tells you otherwise you should take melatonin 30 minutes before you plant to sleep. This allows the melatonin enough time to take effect before you try to sleep but not enough time to make you drowsy when you want to be awake. As with any other supplement or medication it is important to take only the dose you need or the dose suggested by your doctor.

Next time you have a long flight you’ll be able to explore your new surroundings without the weight of jet lag.

[1], [3] Mayo Clinic Staff (2016). Jet lag disorder. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/jet-lag/basics/alternative-medicine/con-20032662

[2] Unknown (2014). Jet lag and melatonin, topic overview. WebMD http://www.webmd.com/a-to-z-guides/jet-lag-and-melatonin-topic-overview

[4] Boyd, K. (2011). Tips to prevent and reduce jet lag. One life, make it count http://www.onemedical.com/blog/live-well/prevent-jet-lag/

 

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