Jet lag, which is experienced closely by those who make long-haul flights, is a kind of insomnia and fatigue that occurs as a result of the body's inability to adapt biologically to the local time of the destination. It is possible to minimize the effects of jet lag, which causes symptoms that reduce the enjoyment of travel, with various measures.
What is Jet Lag?
No matter how comfortable air travel is, you may have to deal with jet lag after long-distance journeys. So what is jet lag? In order to understand jet lag, it is necessary to have knowledge about the circadian rhythm. Because jet lag is defined as a circadian rhythm sleep disorder.
The circadian rhythm is the 24-hour cycle that is part of the human biological clock and works continuously in the background to carry out the body's basic functions. One of the most important functions of the circadian rhythm is known as the sleep-wake cycle. The circadian rhythm, which adapts to where a person lives, cannot adapt immediately when traveling to a place in a different time zone. This condition, which manifests itself with effects such as fatigue, distraction, digestive problems, excessive sleep or not being able to sleep at all, is called jet lag.
How to Reduce Jet Lag Effect?
Although jet lag reduces the quality of life in the first few days of travel, it is possible to reduce this effect and have a pleasant trip with the right methods. By considering the possibility of jet lag when planning your trip, you can take precautions before your journey begins. For example, you can start moving according to the local time of the country you are going to a few days in advance. The adaptation process is very important in the country you are visiting.
If you landed during the day before it was time to sleep, even if you are tired, you should keep yourself busy and wait until bedtime. Spending time outside, socializing, benefiting from daylight are the factors that make it easier for the body to get used to the new time zone. Although it may sound tempting to sleep during the day after the trip, experts ask, “How does jet lag go?” While answering the question, he states that the local sleep time should be waited and sleeping immediately makes it difficult for the jet lag effect to pass.
Tips to Avoid Jet Lag
If you want to enjoy every moment of your trip to the maximum, you can take simple precautions to avoid jet lag. Here's what you can do to avoid jet lag:
- Change your pre-trip sleep routine
When you will travel to different countries in time zone, you can prepare yourself a few days in advance according to your flight schedule. You can speed up the adaptation process of your biological clock by adjusting your sleep and working hours according to the time of the country you are going to, and you can complete your trip without jet lag.
- Try sleeping on the plane
If you are going to reach your destination country during the daytime, you can rest your body and mind by taking short naps while on the plane. Thus, you can wait for sleep time according to the new local time and adapt to the time difference more easily.
- Eat lightly before and during the flight
In order to avoid jet lag, you can pay attention to your nutrition before and during your trip and try to stay physically active. Eating a light and healthy diet and exercising the body with simple exercises provide success in reducing the effect of jet lag. Consuming plenty of water instead of drinks containing stimulants such as caffeine on the plane, and taking a few minutes' walks except for landing and taking off help prevent jet lag problem.
- Go out and move until bedtime
One of the most effective ways to get used to the local time after a flight is to keep yourself busy until bedtime at your destination. If your plane has landed in the daytime or in the evening, do not give in to sleep for a little rest. Instead, go outside, take advantage of the sunshine, engage in physical activities, and wait for bedtime. The outdoors is always very effective to avoid jet lag. In this way, you can wait for the evening to keep yourself busy, and you can reduce the risk of jet lag by going to sleep at 21.00:XNUMX at the earliest.