8 effective ways to overcome jet lag

Today we are lucky to be able to travel anywhere in the world in a matter of hours. It would have been impossible to think that this could be a reality before the invention of aviation, as it would also have been impossible to think of a temporary impairment of sleep such as jet lag.

Jet lag is an internal imbalance that can manifest itself when a person performs long-haul flights. It is generally considered that it can begin to occur when more than three time zones are crossed, altering the normal rhythms of the internal biological clock. In this article we will see different effective ways to combat and overcome jet lag when we travel by plane.

• Maybe you are interested: "7 natural remedies to sleep soundly and instantly"

8 ways to prevent and recover from jet lag symptoms

The jet lag that can be suffered on long-distance flights can give an undesirable symptomatology in our body. Having to adjust to a new time zone can lead to sleep disturbances, but also irritability, nausea, or even a headache and an upset stomach.

Whether you travel for work or pleasure, the truth is that the symptoms caused by jet lag are very inconvenient. Therefore, it is interesting to do everything possible to reduce or avoid the effects of jet lag on our health and quality of life. Fortunately, there are a number of tips to combat and overcome the effects of jet lag.

• You might want to read: "Sleep paralysis: what is it, symptoms and causes of this disorder"

1. Start changing our schedule before the trip

A good strategy to avoid suffering so much jet lag is to prepare before embarking on the trip, beyond packing our bags. Organizing our new schedules in advance can lead to a much better adaptation.

For example, we can begin to change meal times and sleep times little by little. Once you arrive at your destination, only two or three hours can be the key to an effective adaptation from day one.

2. Change the "chip" of the schedule just after departure

Changing the time of our clock with the destination immediately after the plane takes off is a great idea. Starting to become aware of the new schedule before arriving is very positive to adapt and anticipate our behavior.

For example, if we see that the day is going to be long, our mind will be more inclined to sleep and rest on the plane than if we had not visualized it.

• If you want to go on a trip, you might be interested: "The 15 best cities to travel alone"

3. Adapt to the new schedules little by little

Once we arrive at our destination, it is recommended to readjust the schedule a little each day instead of doing it all at once.. Minimizing change by adjusting our schedule one hour each day can help make jet lag less harsh. By the way, it is relevant to note that if we travel to the west, according to the sunlight, the change will be minimal. Flying east is when the effects of jet lag worsen, making it more necessary to combat the effects of jet lag.

4. Bring what you need to sleep on the plane

We advise to prepare some accessories to help you fall asleep in case it is desired. If you have trouble sleeping in a place like an airplane, bringing earplugs, an eye mask, and a cervical pillow can be a great idea.

Other ideas can be something to cover us and not get cold, such as a light blanket or a sweatshirt, or some socks to keep our feet warm. There are long-haul airlines that are already offering accessories of this type.

• Maybe you are interested: "The 6 best tips for getting a good night's sleep (and avoiding insomnia)"

5. Hydrate well

Everything that goes with taking a plane trip sometimes makes us forget something as basic as hydration, and once on the plane we do not want to pay high prices.

Drinking water regularly is essential for our health, as dehydration can make jet lag symptoms worse. In addition, the air conditioning of the plane tends to accelerate our dehydration.

It is recommended to drink water before, during, and after the trip, reducing coffee, soft drinks and alcohol as much as possible.

6. Eat well and light

In times of demand for our body we must help you with easy and quality digestions. So that our body can focus on recovering and purifying, eating light and healthy will be of great help.

Eating at the hours, trying to adapt as soon as possible to the new schedules, will be of great help as opposed to snacking between meals.

• Maybe you want to read: "The 9 best remedies and solutions to combat fatigue"

7. Be organized so as not to stress our body too much

On a plane trip we are exposed to stimuli that put our body under pressure. A flight involves certain stressors, sometimes unavoidable, such as inhaling volatile substances from fuel or exposure to radiation.

On the other hand, last minute incidents at the airport or on the road can generate stress. To respect our health to the maximum, it is appropriate to organize schedules to avoid surprises and anticipate them.

Feeling anxious from fear of not being able to catch the plane can make our recovery after jet lag longer and more difficult.

8. Let our body rebuild

When you arrive at your destination, do not demand a lot of activity from your body and your mind. Instead of arriving and going directly to work meetings or to practice some kind of demanding activity. Relax in your house or accommodation and get ready to start the next day like new.

A hot bath, a light dinner or even a massage to loosen the muscles and calm the nerves is of great help. The lymphatic system, the hormonal system, the nervous system and the immune system will thank you.

• Other users have read: "7 tips to travel cheaper (and be able to do it more)"

Bibliographic references

• Mrosovsky, N. and Salmon, P.A. (1987). A behavioral method for accelerating re-entrainment of rythms to new light-dark cycles, 330, 372-373.

• Van Gelder, R. (2006) Timeless genes and jetlag. In: Proc Natl Acad Sci USA, 103 (47), S. 17583–17584.

• Waterhouse, J. (1999). Jet-lag and shift work: Circadian rhythms. In: J R Soc Med, 92 (8), 398–401.

• Waterhouse, J., Edwards, B., Nevill, A., Carvalho, S., Atkinson, G., Buckley, P., Reilly, T., Godfrey, R. and Ramsay, R. (2002). Identifying some determinants of "jet lag" and its symptoms: A study of athletes and other travelers. British Journal of Sports Medicine, 36 (1), 54–60.