Picture this: you’re so excited about your trip, you endure the long flight, arrive in the new city, and suddenly… you can’t sleep at night, you’re upset, you have a stomach ache, and you’re exhausted without a midday nap. Hello, jet lag! In this week’s episode, we dive into what it is and how to avoid it with lots of fun facts along the way.
How does it manifest?
- Disturbed sleep, such as insomnia, early waking, or excessive sleepiness
- Daytime fatigue
- Impaired motor skills and physical function
- Problems thinking or difficulty concentrating or functioning at your usual level
- Digestive trouble
- A general feeling of not being well
- Mood changes or emotional difficulties
- Jet lag might set in a few nights after you arrive, after sleeping well
What else can affect it?
- The time of day you arrive at your destination
- Your age
- Stress
- How well you sleep in general or how well you slept the few days before you traveled
- Alcohol and caffeine
- Some people are just more prone to it, unfortunately!
Can you prevent it or treat it?
Yes! There are lots of things you can do before, during, and after traveling to help reduce jet lag.
- Do not nap. This is my number one rule! No matter what time you arrive, stay awake until a reasonable bedtime in the new time zone. Naps during the day will just confuse your body even more and make it harder to fall asleep when you need to!
- Light exposure. Light affects your circadian rhythms, so properly timed natural/artificial lights such as light therapy lamps can help
- Melatonin and other sleep aids. Melatonin is a hormone that the body produces a few hours before bedtime to make you feel sleepy and regulate your circadian rhythm. You can take supplements of Melatonin or other OTC sleep aids at appropriate times to help your body adjust to new time zones.
- Adjust your internal clock before travel. Begin going to bed and waking up earlier or later before your trip so your body is closer to the new time zone. You can also supplement this with light therapy and Melatonin
- Limit alcohol and caffeine before, during, and immediately after your travels. It’s no fun, but both of these beverages mess with our energy levels!
- Stay properly hydrated while traveling and try to eat nutritiously
For more on jet lag, make sure you check out the episode! As always, reach out to goingoutyourdoortravel@gmail.com and find all your wanderlust content by following Going Out Your Door on Instagram and Facebook.
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