Jet Lag Hacks vs. Traditional Remedies: Conquering Time Zones with Ease
Long-haul flights are nightmares because they mess up your Circadian rhythm, and it can sometimes take days or weeks to recover.
It is quite prevalent because not everybody is familiar with jet lags.
Combining traditional remedies like melatonin supplements, hydration, and short naps with modern hacks like in-flight medications, diet plans, and blue light-blocking glass can help you conquer jet lag and enjoy your journey.
Whether crossing time zones to attend the best orchestras in the USA or managing a high-profile music event, follow these practical tips to balance your circadian rhythm.
How Does Jet Lag Affect Your Brain and Body?
Do you know over 90% of long-haul travelers experience some form of jet lag?
Jet lag temporarily affects a person’s internal body timing, making you out of sync with your time zone.
It mainly affects travelers who cross multiple time zones quickly, leading to symptoms like fatigue, difficulty concentrating, and disrupted sleep patterns. It occurs when the body needs time to adjust to the destination’s new light-dark schedule, taking a few days or even weeks.
Moreover, it also depends on the number of time zones passed, the direction of travel, and individual differences.
The main symptoms of jet lags may include,
- Troubled sleeping
- Fatigue and exhaustion
- Difficulty concentrating
- Gastrointestinal issues like constipation
- Insomnia or early waking
- Mood disturbances like crankiness, short temper, boredom, etc.
Traditional Remedies for Jet Lag
Before modern technology and hacks emerged, travelers relied on traditional remedies to mitigate the effects of jet lag.
These remedies have been passed down through generations and are still popular even though they are not scientifically proven.
Here are the most used traditional remedies.
- Melatonin Supplements
Taking melatonin supplements has been the number one go-to remedy for those with jet lag.
Your pineal gland naturally produces melatonin to control sleep-wake cycles but may get affected during constant traveling.
The Journal of Biological Rhythms shows that melatonin supplementation helps travelers adjust to new time zones faster, particularly when traveling eastward. Many fliers report some degree of relief from jet lag symptoms when using melatonin.
Taking these supplements a few hours before bedtime in the destination time zone will be best. It signals the body to sleep, helping match the internal clock with the local time.
2. Sunlight Exposure
One of the natural ways to combat jet lag is by basking in sunlight; you heard it right. The natural light helps produce more melanin that helps with your sleep.
Morning sunlight is highly beneficial for getting the required melatonin and vitamins. It may also help reset your internal clock when traveling westward, while evening light benefits eastward travel.
Sleep Health Foundation reports that 40% of travelers find adjusting their light exposure helps reduce jet lag symptoms.
Therefore, spending time outdoors in natural light, especially during the morning or evening, can help sync your internal clock with the local time.
3. Hydration
Staying hydrated is another crucial factor when flying long journeys. The Aerospace Medical Association recommends drinking 8 ounces of water every hour you are in the air.
It is especially true because dehydration quickly sucks up oxygen in your blood, which can accelerate the tiredness, fatigue, and headaches.
Drinking water before, during, and after your flight helps counteract the dehydrating effects of cabin pressure and dry air, making it easier for your body to adjust to the new time zone.
4. Caffeine Management
Caffeine can be both a friend and a foe for jet lag. While it can help you stay alert upon arrival, it can disrupt your sleep if consumed too close to bedtime.
That is why many people avoid drinking coffee or tea past 3 or 4 pm, as the prolonged effect of caffeine in your blood can last until 4 hours of drinking.
Therefore, limiting caffeine intake to the first half of the day will be best when adjusting to a new time zone.
It allows you to benefit from its stimulating effects without interfering with your ability to fall asleep later.
5. Strategic Napping
Taking short naps upon arrival can help alleviate some of the fatigue associated with jet lag.
However, napping too long or at the wrong time can make adjusting to the local schedule harder.
Napping for 20–30 minutes will be best to refrain from a deep sleep cycle and to refresh the body without making it more difficult to fall asleep at night.
Modern Jet Lag Hacks
Recently, various modern hacks have emerged with technology, advanced planning, and personalized strategies.
These hacks help travelers adjust to new time zones more quickly and efficiently than the traditional ones.
- Pre-Trip Sleep Modification
The most practical way to overcome jet lag is by gradually readjusting your sleep schedule before your trip. This hack involves shifting your bedtime by an hour or two each night before your departure.
For example, if you are traveling eastward, you can begin going to bed earlier each night a few days before your trip.
It allows your body to adjust to the new time zone in advance, making the transition smoother.
2. Travel-Ready Apps
Several travel apps are available now to minimize jet lag with personalized recommendations based on the travel itinerary.
These apps use machine learning algorithms to determine the best times for sleeping, eating, and light exposure.
Apps like Timeshifter and Entrain analyze your destination, flight schedule, and personal preferences and craft a perfect plan for combating jet lag.
These plans mainly include suggestions for when to take melatonin, seek light exposure, and avoid caffeine.
3. Blue Light Blocking Glasses
Blue light is your greatest enemy. The light emitted by smartphones and screens can significantly affect your sleep. Blue light exposure can interfere with the body’s melatonin production and disrupt sleeping patterns.
Wearing light-blockers in the evening can help your body produce melatonin naturally to promote better sleep. Moreover, the study shows that blue light-blocking glasses can reduce jet lag symptoms by 50%.
Blue light-blocking glasses are designed to filter out this type of light, helping you maintain a healthy sleep-wake cycle.
4. In-flight meditation and Relaxation Techniques
Meditation and relaxation techniques can help reduce travel stress and anxiety, making adjusting to a new time zone easier.
Apps like Calm and Headspace offer guided meditations and relaxation exercises specifically designed for travelers.
As a form of therapy, it can prepare your mind and body for sleep, even in an unfamiliar environment, such as during or after long-haul flights.
5. Customized Diet Plans
What nutrients you give to your body directly impacts your ability to adjust to a new time zone.
For example, high-protein meals can help you stay alert, while carbohydrate-rich meals like brown rice, cereals, etc., can promote relaxation and sleep.
Some travelers swear by specific diets designed to minimize jet lag, such as the Argonne Anti-Jet-Lag Diet, which alternates between high-protein and high-carbohydrate meals to reset your internal clock.
These diets help to manipulate your body’s production of sleep-inducing hormones.
Conclusion
When it comes to flushing out jet lag, there is no one-size-fits-all solution.
Ultimately, the key to conquering flight fatigue is finding the right balance between traditional remedies and modern hacks.
By understanding your body’s needs and experimenting with different strategies, you can minimize the effects of jet lag and make the most of your travel experiences.
For more information, contact Rick Perdian, the best travel music consultant in the USA.
