Jet lag is a much documented condition that is caused when our bodies try to adapt to rapid changes when we fly at high speed through a series of time zones. We either lose time or gain time, depending on the direction we are flying in, and end up with various physical and psychological disorders, including insomnia, extreme fatigue, anxiety, depression and gastro-intestinal ailments like diarrhoea or constipation. Whilst these are only temporary, they can be extremely unpleasant, and it can sometimes take weeks to get over them.
While it isn't always possible to avoid jet lag completely, there are some proven ways cure jet lag or at least minimize its effects. These include:
Stay hydrated
Dehydration is one of the biggest factors in extending and worsening jet lag. If you want to minimize jet lag, drink tons of water and stay away from alcohol and caffeine (that includes caffeinated sodas). Alcohol only makes the dehydration problem worse, and there are many studies that show that alcohol-induced sleep does not actually allow you to get the same rest benefits as sleep unaltered by intoxication.
As for caffeine, it's tempting to reach for coffee when you need to perk up in the morning, but the unnatural stimulant will only make it more difficult for your body to adjust to a new time zone on its own. By throwing an outside force into the mix, you’ll confuse your body and worsen the effects of jet lag. That's not to mention the fact that when you're drinking coffee, you're not drinking water.
Use eye shades
There are many comfortable eye shades that can be purchased in grocery stores, health food stores, travel stores and the like. You're certain to find a few at the airport, but they may be very expensive at that point. When you block out the light, you make it easier for your body to adjust to the idea of sleeping on a new time zone, since light cues are one of the ways we figure out when to sleep.
In the absence of an eyeshade, try draping a dark-colored T-shirt or other fabric over your eyes in such a way that it won't fall down easily. Loosely tying a tie or a pair of pantyhose can be very effective as well. Try to be sure it's not going to move as you sleep, or you may find yourself waking sooner than you had hoped.
Exercise
Exercise is a jet lag remedy in itself, and can make all the difference when trying to get your body to adjust to a new time zone. Many of our usual sleep problems are caused by lack of exercise, and jet lag is no exception. Make sure it's vigorous exercise – you should be sweating – and you will have a much easier time falling asleep when you are supposed to. Even better, you will have a much easier time staying awake during the day, as well.
If you can manage to exercise on the plane en route to your destination, this is ideal. A few exercises that can be done in an aisle in fairly short order are push-ups, sit-ups, and lunges. It's also easy to stop these exercises briefly to let other people move through, and they don't require any equipment or very much space.
Eat well
Eating a lot of junk food or even the standard airline meals may disagree with your stomach and it will certainly disturb your usual sleep patterns and potentially exacerbate jet lag. Most processed foods contain lots of sugar and fat, both of which will be difficult for your body to use and digest. The sugar will also set you up to have a ton of energy and then crash, which will only worsen your sleep problems.
If at all possible, bring your own meals on board the plane. Make sure you include healthy, nourishing fare and keep the meals balanced with lots of vegetables, fruits, whole grains, and the like. Tupperware containers are great for this. It's a little effort to begin with, but you"ll have the last laugh when everyone else is poking at whatever that is in the special sauce on the airline food trays.
Stay Awake
It's difficult, but getting on local time is much easier if you wait until about 11:00 pm to go to sleep. This may mean you wind up staying awake as much as 12 hours past your usual bedtime (according to your internal clock, that is), but it also means that you will sleep soundly when you hit the hay, and that by the time you wake up you will be nearly acclimatized to your new time zone already. It may be one of the most uncomfortable ways to minimize the effects of jet lag, but it is also the swiftest and most effective.
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