Jetlag is a phenomenon that accompanies us during long plane trips. In a short time we cover a considerable distance from east to west or vice versa. Suddenly we change the time zone and our biological clock is completely disturbed. It may happen that the day will extend to 18-20 hours or the night will last the same amount due to the time change. So how do you deal with it?
Take care of yourself a few days before departure
The most important thing is not to overwork the body before departure, because the jetlag phenomenon itself will have a sufficient impact on our body. 2-3 days before departure, do not party, drink alcohol, eat fast food such as pizza, kebab or avoid visiting McDonald's. Choose a healthy, easily digestible diet and stay hydrated.
Choose the right flight time to avoid jet lag
This is crucial to minimize jetlag. The worst idea will be to choose a departure at 7 a.m. and arrive in the USA 12 hours later, where it will be 10-11 a.m. After 12 hours of flight, the body will feel tired for the whole day, and there will still be another day to survive.
A better idea will undoubtedly be to choose a night flight. When you fly out at 2 a.m. without going to bed earlier, you will sleep a bit on the plane, and when you arrive 12 hours later, it will be morning time (around 5-6 a.m.). You will be more rested and the next day should not cause you any major problems.
Give yourself time to adapt
When flying from Poland to the USA, Japan or Australia, do not plan important business meetings or events on the same day. You will probably be exhausted, unable to concentrate and will miss a business meeting or a big event.
If you have tickets for a concert, match or important business meeting, go 2-3 days in advance. You will acclimatize, rest and approach important matters and events with full strength.
Worst travel scenario?
If you think you have a strong body, you won't fight jetlag anyway. If the day after an alcoholic party and unhealthy food you plan to fly abroad (e.g. to the USA) and on the same day do something important or go to a match of your favorite team, nothing will probably come of it.
Even if you get there, you will only remember fatigue, pain and bad mood.
So remember! Proper planning and taking care of a few days before departure are crucial when traveling long distances!
Adjusting to Your Circadian Rhythm: The Key to Overcoming Jet Lag
When traveling through different time zones, it is important to synchronize our internal body clock with the circadian rhythm of our destination. This task may seem difficult, but with a few simple steps, we can significantly reduce the discomfort associated with jet lag.
Light Exposure: The most powerful tool in our jet lag arsenal is light. Our brain interprets sunlight as a signal to regulate our internal clock. Therefore, once you arrive at your destination, try to spend as much time outside as possible, especially in the morning. However, remember to adjust light exposure to the direction of travel and time of day.
Melatonin: This is a naturally occurring hormone that helps regulate our sleep-wake cycle. In the case of jet lag, properly planned melatonin supplementation can help you adapt to a new time zone more quickly. It is recommended to take low doses (1-3 mg), preferably after consulting a doctor, to avoid interactions with other drugs.
Adjusting Your Sleep Schedule Before Travel: To reduce the impact of jet lag, it is worth starting to adjust your circadian rhythm a few days before your trip. Gradual changes to your sleep schedule combined with light exposure and melatonin can make it easier to adapt to a new time zone.
Remember that each body reacts differently, so experiment and find the best solution for yourself. With proper planning, jet lag no longer has to be your constant travel companion!