The symptoms and severity of jet lag often relate to the number of time zones a person passes through. A person may feel wide awake in the middle of the night, have trouble falling asleep, or become very tired in the middle of the afternoon However, there are several things a person can do to help get over their jet lag symptoms. The following are some tips that may help.
1. Avoid alcohol and caffeine
Both alcohol and caffeine can disrupt sleep patterns and make it hard to fall asleep. A person may wish to avoid both during the hours leading up to when they want to go to bed for the night in the new time zone.
2. Start adjusting sleep before the trip
By slowly adjusting their sleeping schedule before travel, a person can help prevent jet lag. In order to do this, a person would need to either stay up a couple of hours later than usual (when heading west) or go to bed earlier (when heading east).
3. Increase exposure to sunlight
When traveling between time zones, a person should try to increase the amount of time they spend in the sun when they get to their destination.
4. Avoid screen time before bed
Doing so could also help a person get over jet lag faster, allowing them to fall asleep at a suitable time in their new time zone.
5. Avoid long naps
The National Sleep Foundation suggest that if a person needs a nap, they should limit it to under 2 hours and it should be done in the early afternoon only.
6. Try melatonin
Melatonin is a natural chemical made by a gland in the brain that helps the brain and body relax so a person can sleep. However, as the long term side effects of Melatonin are unknown, World Health Organization (WHO) do not recommend taking melatonin supplements.
7. Consider taking sleeping pills
These may help combat jet lag. A person should only use sleeping pills when they arrive at their destination. They should not take them on the flight, for longer than the duration of the trip, or against medical advice. A person should follow all instructions if using sleeping pills.
8. Eat lighter meals or snacks
It is recommended that avoiding heavy or spicy meals around 2-3 hours before trying to fall asleep. Instead, a person should choose light meals or snacks if they are hungry, as these are easier to digest and less likely cause a disruption in sleep.
9. Prepare a good sleep environment
One can try using a sleep mask to help block out light, shutting off any screens or lights in the room, to help create a dark environment, setting a cool room temperature, using ear plugs to help block out noise
10. Get some exercise
Getting enough exercise can help a person easily adapt to the different time zone. If it is done outside, sunlight is also available.
(Credits: www.medicalnewstoday.com)
