The jet lag can easily happen when traveling to another country beyond several time zones on the long flight.
I have terrible jet lag all the time when I fly back to the US from Japan.
Because according to the University of Maryland’s study, flying west cause worse jet lag.
When you have a jet lag after the flight, you can’t enjoy traveling with the normal conditions, even after returning home, it will be hard to get back to regular daily life.
Jet lag will affect your performance for your work, your study after coming back home form traveling.
Therefore, it is very important to prevent terrible jet lag.
Today, I am going to tell you the tips about how to prevent and recover from jet lag.
What is “Jet Lag”
“Jet lag”, called also” desynchronosis” and “flight fatigue” is a disorder that causes malaise and insomnia and other symptoms due to a disruption of the internal clock.
aka the normal circadian rhythm.
The disruption of the internal clock is likely caused by traveling across multiple time zones over the 5 hours flight.
The travel direction also affects the severity of symptoms, as I mentioned early, jet lag all be worse when flying east, such as from North America to Europe, than for flying west from North America to Japan. (The study of the U of Maryland, 2016)
The Circadian Rythm
Our internal clock goes through a cycle of about 24.5 hours to regulate body temperature and hormones, which is called the “circadian rhythm”.
So naturally, there is a 30 minutes gap between our body clock and actual time.
Therefore, traveling across multiple time zones means just mess up our circadian rhythm.
However, the day will be longer when flying west, so but it is easier for the “circadian rhythm” to adjust itself.
On the other hand, you will lose time or a day when flying east, IT causes the disruption of the internal clock big time.
Who gets Jet lag more likely?
There are differences according to each individual whether you will get likey jet lag or not.
But if you have tendencies below, you may want to be more careful to prevent jet lag.
- Morning Person
- Elders
- Too sensitive person
A morning person who gets up early and starts the day actively is said more likely to get jet lag symptoms rather than a night person.
It because the circadian rhythm of a morning person is difficult to be in sync with the new time.
Nervous and sensitivity bother the circadian rhythm shift to the new time, and also it says “talking to someone” helped to recover jet lug symptoms.
Tips for Prevent & Recover
Pre-Trip
Don’t Make Tight Plan
Don’t make a too-tight schedule after arriving at the destination.
Give your body recovery time from the long flight and adjust the new time zone.
Book the flight arrives in late afternoon or evening if you can, so you’ll be able to sleep right after you arrive at the hotel, making it easier to adjust your body rhythm.
Get Good Sleep
Make sure to have enough sleep especially the day before you leave.
Try to adjust the circadian rhythm to the new time zone in your visit.
The simple way is to sleep one hour early when traveling east and one hour late when traveling west.
Also, there are applications will suggest an optimal sleep schedule to help you avoid jet lag.
“Jetlag Rooster” is a website to suggest sleep time, too.
In-Flight
Live In The New Time
After boarding, set your watch to local time.
Follow the new time zone in the air.
This is the key set the local time as soon as boarding to enjoy your trip without experiencing jet lag!
Eating flight meals at the time served also helps to adjust your circadian rhythm to local time easier.
Isn’t pain to re-set time of your watch each flight?
I have been using “G-chock” fo long, because I don’t have to set the time each time.
It has ‘World time” function,
Just switch time zones all over the world with one button.
This is “Baby-G 25th limited version”.
Retro Funky color stand out your fashion.
Major Functions…
・ Shock-resistant structure
・ Waterproofing function
・ World time: 48 cities (29 time zones) around the world with time display and daylight saving time setting function
・ Stopwatch
・ Full auto calendar
・ 12/24 hour display switching
・ Operation sound ON / OFF switching function
・ EL backlight (with afterglow function)
Avoid Alcohol & Caffeine Beverages
One of the exciting activities on long flights, wine, and cocktails.
However, alcohol causes dehydration of your body and the jet lag symptoms are exacerbated.
Unfortunately, try not to drink.
Caffeine also disturbs the sleep cycle and should be avoided.
Always drink plenty of water during your flight.
Use Sleeping Goods
Some people have a hard time getting sleep onboarding even when they want to sleep according to local time.
Bring your sleeping goods on the plane.
What I always bring with me…
- Eye Masks & Earplugs, Noise Cancelling Headphones
- Essential Oil
- My favorite hand cream or body lotion
- Herb Teabags
- Scarf
- Portable Footrest (my recommendation)
Traveling can cause extra stress to the sleep cycle and also to the body & SKIN.
To comfort yourself, I recommend bring your favorite essential oil, hand cream or body lotion.
Bring herb tea bags in case you get very nervous to sleep.
On the flight, the air is extremely dry. Cover your lower face with a scarf. It also helps you if it’s cold.
If you are in coach, I recommend buying a “portable footrest” for traveling.
Simply hang it on the arms of the tray table and place your feet in footrest, you can adjust length of strap to provide the perfect comfort foot rest.
It has thick memory foam, you can feel how much difference from just potting your leg on the backpack (you know I mean).
I also wear a pair of compression sock all way when I travel more than 3 hours, and never have a problem feeling uncomfortable swollen legs.
But consider the passenger in your front. When you move your leg aggressively, he/she may be bothered.
Also, consider the passenger sitting next to if you are in the aisle.
Others
Move your body. Walk around, going to the bathroom, stretch your body. Sitting in the same position for a long time puts more strain on the body.
Don’t take sleeping pills. It causes druggy when you arrive at the destination.
On The Grond & After traveling
Get Sun!
Getting sunlight is THE MOST EFFECTIVE SOLUTION for jet lag because it helps to reset the circadian rhythm.
Don’t forget to apply sunscreen.
Don’t Take A Nap
Finally, you arrive at the hotel after a long flight, want to lie down on the bed for a few hours before your adventure.
BUT, DON’T TAKE A NAP!
If you fall asleep during the day, your circadian rhythm will be even more confused.
If you really don’t want to get jet lag, go for a walk, not a bed.
Relax & Don’t Work Too Much
Even if you take proper jet lag measures, when you arrive at your destination or home, you get tired. Don’t overwork on the first day.
When you come back home, relax and be nice yourself.
Conclusion
No matter flying west and east, jet lag is a thing comes with traveling across multiple time zones.
Try to prevent jet lag symptoms as much as you can, and remember proper measures to recover from jet lag.
Adjust your circadian rhythm well to prevent fatigue during your trip, it will make your trip and return your daily life comfortable.
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In case, you get sick in Japan.
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