When we travel long distances by plane, we quickly find ourselves in a different time zone. Our body does not always have time to adjust and live according to the old biological clock. Arriving at our destination, we may experience fatigue, fatigue, and sleepiness during the day and, conversely, be unable to fall asleep at night. This is the body’s natural reaction to a sudden change of time zones.
Scientists pay attention to the following signs of jetlag: difficulty sleeping, headaches, irritability, trouble concentrating, fatigue, mood shifts, and dizziness. They can vary for each person. It is not necessary to undergo a special examination in a medical facility to determine this disorder. Moreover, jetlag cannot be quickly cured with any medication and it normally doesn’t need any treatment. However, to become accustomed to the difference in time and ease the symptoms of jetlag you can follow the tips listed below:
Adjust yourself to the new daily rhythm before the flight
When the trip is planned and there is a week before departure, the body begins to get accustomed to the daily rhythm of the point of arrival. To do this, everyday sleep and wake-up should be shifted by one hour in the right direction (closer to the time of your future destination). Even if it is sometimes very attractive to have a daytime nap or go to bed much later (when you want to gamble or bet on 22bet.com/line/ longer!), stick to the new bedtime: you will get accustomed to the new daily zone, and it will minimize jetlag and make your flight much better.
Exercise, but don’t overdo it
It’s best to avoid intense sports a day or two before a flight because your muscles won’t be able to fully recover during the flight. The key word here is “intense.” Jogging or yoga won’t do any harm. After landing, it is advisable to stretch out in the fresh air. It’s like going for a walk, only busier.
Take a nap on the plane
Use the time of the flight to reset yourself. Try to break away from work, watch a light movie or read a book. On a long flight, it’s a good idea to sleep. Tune in for a good vacation, and mentally move to a new place and a new time zone. However, you should combine sleeping with some physical exercises: If you sit in your seat during the whole flight, you may get severe swelling and pain in the joints. To prevent unpleasant consequences, you should get up and walk around, and do a little warm-up.
Stay hydrated during the flight
Fluid levels in the body do not affect circadian rhythms, but flying causes dehydration, and the worse your condition, the longer you have to recover from a ten-hour flight. The water is great.
Take a walk after the flight
This should be done immediately after landing. There is an opinion that it is best to walk in the afternoon or before sunset if you are flying west, but it is easier: the main thing is to capture as much daylight in the new time zone as possible. A good walk is both fresh air, a light warm-up, and natural light, i.e. everything that helps with jetlag.
Circadian rhythms are regulated by melatonin, a hormone that is produced during the hours of darkness. If it’s still daytime outside and your body thinks it’s time for bed, go out in the sun. Bright light will suspend the production of the sleep hormone, and a light load in the form of a walk in the fresh air will lift your mood.
Take melatonin after the flight
Melatonin is a self-produced hormone in your body. When it gets dark, a surge of melatonin in your brain tells your body that it’s time to go to bed; so don’t take your smartphone or laptop to bed-the light from them can ruin your sleep. Contrary to popular belief, a lot of melatonin won’t make you sleepy. However, extra doses of the hormone can help normalize circadian rhythms, which means getting into a state where the body is ready for sleep. Take 0.5 to 5 milligrams an hour and a half to two hours before going to bed at a new location. However, you should not take melatonin for long courses without consulting your doctor.
