Traveling can be fun, exciting, and full of adventure. It can also be a mundane yet necessary part of the job requirement.
Whether you are flying across the country for a weekend with the girls, or jetting across the world for a face-to-face with a big client, jet lag is one thing every traveller has in common. Jet lag is a common occurrence when traveling across time zones and can affect your ability to sleep and be alert.
What is jet lag?
Once dismissed by many as merely a state of mind, jet lag is now commonly regarded as a physical condition that is caused when the body’s “biological clock” is imbalanced by travel to a different time zone. Crossing time zones can disrupt the circadian rhythms that human bodies are accustomed to.
These circadian rhythms are dictated by sunlight exposure and foods eaten. They are measured by the levels of certain hormones in plasma, the increase and decrease of a person’s body temperature, and other biological conditions.
It can take several days for a person rhythms to adjust to a new time zone. This means you'll might want to sleep even though it is the middle of the day, or you find yourself wide awake in the middle of the night.
Now that you know jet lag is a real, biological condition, how do you lessen its effects on you when you travel? Read on!
Three Tips to Combat Jet Lag
1) Exercise.
Though the research on this has not yet produced definitive results, it's possible that exercise may help you get your rhythms back in balance. Try to do it earlier in the day but at a time that is comfortable within your schedule.
Some hotels are working to make it easy to exercise when traveling with running trails, upgraded gyms, and in-room exercise equipment. At select Westin properties, for instance, guests can even take advantage of a partnership with New Balance and rent workout clothes and shoes for $5 per day.
2) Limit alcohol and caffeine.
Since you don’t want anything to impede your going to sleep when you need to in accordance with your current time zone, try not to consume caffeine or alcohol for three to four hours before you plan to go to bed. Both of these things can be seen as a stimulant in the body. Instead, drink lots of water (or non-caffeinated tea or 100 percent fruit juice) to make sure you stay hydrated.
3) Eat well.
You might be tempted to indulge in the local food and drink when traveling, especially when jet lag has disrupted the feelings of hunger and satiety you would experience at home. Try to avoid heavy meals upon arrival, and instead have light meals or well balanced protein-rich snacks, instead of a giant bowl of grits and gravy (even if you are in the South).
Also try adjusting to the new time zone, in terms of sleep and meals, before you leave. Jet lag might be unavoidable, but with these tips you might be able to lessen its effect on you.
Good luck and bon voyage!
Sources:
Sleepfoundation.org. Web. 22 April 2015. “Jet lag and Sleep.”
http://sleepfoundation.org/sleep-topics/jet-lag-and-sleep
Runnersworld.com. Web. 20 March 2013. “Exercise to Fight Jet Lag.”
http://www.runnersworld.com/health/exercise-fight-jet-lag
Westinwellbeing.starwoodpromos.com. Web. 22 April 2015. “Gear lending with New Balance.”
http://westinwellbeing.starwoodpromos.com/move-well/gear-lending
Travelandleisure.com. Web. 22
http://www.travelandleisure.com
Reviewed April 23, 2015
by Michele Blacksberg RN
Edited by Jody Smith