NNothing ruins a vacation more than spending the first few days dizzy and confused due to jet lag. Crossing time zones to get home can also be a chore.
You probably know what jet lag feels like: fatigue, odd sleep schedules, and general malaise. But why does this happen? Jet lag occurs when there is a mismatch between circadian rhythms – which influence the activity of the body’s cells and organs – and the time of day at the destination. Our biological clocks make us creatures of habit, accustomed to sleeping, waking up, and eating at roughly the same times every day. So when you cross time zones abruptly, your body becomes confused by your new schedule and environment. As you adjust, everything from your sleep cycle to your digestion can feel out of whack.
To some extent, jet lag is an inevitable part of long-haul air travel. But, experts say, it is possible to minimize its effects to make the most of your trip – and cushion the impact of returning home. See how.
Change your bedtime before flying
If you’re facing a time change of just a few hours — say, the three-hour difference between Los Angeles and New York — you can prepare in advance, says Dr. Sairam Parthasarathy, director of the Center for Sleep, Circadian and Research. in Neurosciences at Arizona State University for Health Sciences.
Starting about three days before traveling east, increase your bedtime by 30 minutes every night, recommends Parthasarathy. Going to bed earlier and earlier will prepare your body to start getting tired at your normal New York bedtime, even if it’s early in California. If necessary, you can also take a small dose of melatonin just before bedtime. And on the day you arrive in New York, try to avoid exposure to bright light at night, which can keep you awake longer, says Parthasarathy.
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Before flying west, reverse these instructions. Go to bed progressively later in the days before your flight, and when you land, try to get some light exposure in the afternoon and evening to delay sleep. Traveling west tends to be an easier adjustment, says Parthasarathy, because most people find it easier to stay awake voluntarily than to force themselves to sleep when they’re not tired.
Make your first day count
If you’re crossing many time zones – like when flying from Los Angeles to London – you might get off the plane feeling like a zombie, ready to sleep before lunchtime. There’s only so much you can do to prepare in advance for such a dramatic time difference, but what you do when it arrives is important, says Dr. Alon Avidan, director of the University of California’s Sleep Disorders Center. California, in Los Angeles.
Light exposure is the strongest factor regulating circadian rhythms. Therefore, if you land in London in the morning, avoid seeing direct sunlight until early afternoon. (That means wearing sunglasses if you’re going to leave the house.) After crossing so many time zones, your “circadian clock may incorrectly confuse the morning light in London with the evening sunset,” only adding to your physiological confusion, explains Avidan . Each day of your trip, you may begin to see the morning sun progressively earlier.
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And even if you’re exhausted, resist the temptation to go to the hotel and fall into a deep sleep in the middle of the day. This is “the last thing we want people to do,” says Avidan, because it only prolongs the mismatch between your internal time and external time. If you really need some sleep to get through the day, take a “strategic” power. nap of no more than 20 minutes, preferably no later than 2pm, suggests Avidan. If it’s longer or later, you risk ruining your night’s sleep.
Caffeine can be used in a similar way, he says. A coffee or two can help you have energy throughout the day, but don’t drink it so late that you can’t sleep at night.
Adjust your meal times too
While exposure to sunlight is key, everything from food intake to physical activity to social interaction also plays a role in regulating circadian rhythms, says Parthasarathy. So think twice before scarfing down an airplane dinner that will be served at 3 a.m. in the time zone you’re traveling to. Your brain is saying, “’Wait a second, what meal is this?’” explains Parthasarathy.
If you can bear it, he says, it’s often better to wait to eat until regular meal times at your destination. (Within reason, of course—if you’re on a long-haul flight, don’t feel like you need to starve yourself for hours on end, says Avidan.)
You might also want to skip that in-flight cocktail, especially if you’re trying to get a full night’s sleep on the plane. Drinking disrupts your sleep, often causing you to wake up prematurely when your blood alcohol levels drop, explains Avidan. If you really want to toast your holidays, try ending the celebrations with a drink.
Exercise for energy
As much as you want to spend your first day of vacation lounging in your cozy hotel bed, it’s better to get up and move around, says Emily Schmitt, who directs the Exercise and Circadian Rhythm Research Laboratory at the University of Wyoming.
On your first morning in a new time zone, do 20 minutes of activity, she suggests. “It doesn’t have to be an intense run or an intense CrossFit workout,” she says. “It could be just going to the local coffee shop.” Anything that gets you up and out of bed in the morning will help your body perk up and adjust to its new surroundings, she says. It can also help your digestion get back to normal.
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Light physical activity, like walking, can also be a helpful tool if you fall in the early evening due to jet lag, says Schmitt. Movement increases alertness, so it can be a helpful way to delay sleep until bedtime.
Be very careful with sleeping pills
Parthasarathy says his patients sometimes try using sleeping pills to ensure they get as much rest as possible on long-haul flights. But this strategy could backfire, he warns. Medications mixed with jet lag-induced fatigue can cause severe drowsiness, confusion, and disorientation upon waking. Be very careful if you decide to take medication while traveling, especially if it’s not a medication you use regularly, says Parthasarathy.
Outsource mental energy
If this all sounds complicated, turn to your phone. There are many jet-lag calculators – like those from British Airways It is Timeshifter– which show you exactly how to prepare for jet lag based on your flight details.
This story originally appeared on Time.com read the full story
