How do you deal with jet lag?

The holiday season is in full swing, and many people will be flying to their favorite vacation destinations in the coming weeks. However, the downside of traveling across different time zones is the well-known jet lag. But what is a jet lag exactly, and can you prevent it? How do you deal with a jet lag? In this article, we'll discuss the cause of a jet lag and provide some helpful tips to help you overcome it as quickly as possible.

What is a jet lag?

A jet lag is a disruption of your sleep-wake cycle. You experience a jet lag when you travel to a different time zone within a relatively short period where the time is significantly earlier or later than at the point of departure.

The greater the time difference, the longer the symptoms of a jet lag generally persist.

What causes a jet lag?

Your body loves a regular rhythm and has an internal biological clock, also known as the circadian rhythm, which lasts about 24 hours.

This circadian rhythm regulates various aspects of your body, including temperature, hormone balance, blood pressure, heart rate, as well as sleep, hunger, and thirst. Your circadian rhythm is influenced by your environment. When you board a plane and experience a time difference, it disrupts your internal clock, and your body cannot immediately adjust.

How to deal with a jet lag?

In principle, you can't prevent a jet lag; your body just needs time. For every hour of time difference, your body needs about a day to ultimately adapt to the local time.

However, there are several things you can do to help your body overcome a jet lag more quickly:

1. Adapt as quickly as possible

Try to adjust to the new time zone as quickly as possible. Set your watch or phone to local time and try to align your sleep and wake times with your destination. This way, you can start getting used to the time difference.

2. Support your biological clock

Signalen van licht en donker hebben een grote invloed op je biologische klok.

3. Stay active

Extended periods of sitting are not beneficial for your body. Therefore, try to stay active during your flight, doing stretching exercises every half hour and taking short walks to stretch your legs.

Movement energizes your body. If you feel tired upon arrival, it can help to go for a run or do a short circuit training session to give yourself an energy boost.

4. Avoid alcohol and caffeine

Dehydration is one of the main causes of a jet lag. It's wise not to drink alcohol before, during, or after your flight. Alcohol dehydrates your body and also leads to less deep sleep, leaving you less rested and slower to recover.

Also, avoid caffeinated drinks such as coffee, Red Bull, cola, etc. They keep you awake and have a negative impact on the quality of your sleep.

5. Drink enough water

You lose a lot of fluids during flying. It's crucial to replenish them quickly to prevent dehydration. Therefore, make sure to drink enough water.

6. Eat the right food

The right nutrition is essential. Try to eat as healthily as possible and avoid heavy meals during your flight.

What you eat matters too. A meal with more carbohydrates is good to eat before bedtime. If you want to stay awake, it's better to have a protein-rich meal.

Also, consider the times you eat and try to have your meals at fixed times after arrival. This helps your body adjust more quickly to the new time zone.

Conclusion

Our bodies thrive on a regular rhythm. When we go on vacation or travel across different time zones, this rhythm is disrupted, leading to a jet lag.

A jet lag can come with various symptoms and is generally challenging to prevent.