{"id":2557,"date":"2022-04-03T10:57:52","date_gmt":"2022-04-03T08:57:52","guid":{"rendered":"https:\/\/disturbmenot.co\/?p=2557"},"modified":"2022-07-20T14:41:51","modified_gmt":"2022-07-20T12:41:51","slug":"what-is-jet-lag","status":"publish","type":"post","link":"https:\/\/disturbmenot.co\/what-is-jet-lag\/","title":{"rendered":"What Is Jet Lag and How to Recover?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Nowadays, people can fly to nearly every exotic corner of the Earth imaginable. But, to do so, they sometimes have to pass through several time zones. Enter jet lag.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, <\/span><span style=\"font-weight: 400;\">what <\/span><i><span style=\"font-weight: 400;\">is <\/span><\/i><span style=\"font-weight: 400;\">jet lag<\/span><span style=\"font-weight: 400;\">, and how to recover from it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jet lag refers to the unpleasant symptoms and discomfort you experience when your body hasn\u2019t acclimated to a new time zone. The symptoms can be so severe that they seriously impede a vacation or business meeting abroad.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to know more, read the full scope below!<\/span><\/p>\n<h2><b>Our Circadian Rhythm Explained<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Long flights across several time zones (to the east or west) lead to disturbances in our <\/span><a href=\"https:\/\/disturbmenot.co\/what-is-the-circadian-rhythm\/\"><span style=\"font-weight: 400;\">circadian rhythm<\/span><\/a><span style=\"font-weight: 400;\"> \u2014 the so-called internal biological clock.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Usually, this biological clock controls our sleep and wake cycle, and various other regulatory processes like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">body temperature\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">blood pressure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">hormone secretion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">appetite and thirst<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">blood sugar metabolism<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sleepiness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">energy levels<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">However, even a slight disturbance of this natural rhythm produces unpleasant <\/span><span style=\"font-weight: 400;\">jet lag symptoms<\/span><span style=\"font-weight: 400;\">, such as nausea, tiredness, dizziness, and depression.<\/span><\/p>\n<h2><b>What Causes Jet Lag?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">When we leave a plane, we\u2019re suddenly exposed to daylight (or the absence of it) in a completely different time zone from the one we left only a few hours ago. As a result, our internal clock gets confused while trying to catch up.<\/span><\/p>\n<h3><b>Light Exposure<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Exposure to light has a decisive role in how our biological clock functions. It\u2019s well-known that our body\u2019s primary sleeping stimulus is the absence of light.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also a prerequisite for melatonin secretion, crucial for inducing sleep. This is why using <\/span><span style=\"font-weight: 400;\">melatonin for jet lag<\/span><span style=\"font-weight: 400;\"> is considered one of the best forms of treatment.<\/span><\/p>\n<h3><b>Oxygen Saturation<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Numerous <\/span><a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/10\/161020142746.htm\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies prove that<\/span><\/a><span style=\"font-weight: 400;\"> the state of hypoxia \u2014 low oxygen levels in our body tissues \u2014 during flight contributes to <\/span><span style=\"font-weight: 400;\">severe jet lag symptoms<\/span><span style=\"font-weight: 400;\">. The difference in cabin pressure, or gas expansion, can even lead to medical emergencies in people with chronic conditions.<\/span><\/p>\n<h2><b>How Does Jet Lag Feel?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Adapting to a new time and place may be a difficult and unpleasant process, leading to sleeping problems, daytime sleepiness, difficulty concentrating, digestive disturbances, and more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, to answer your question, \u201c<\/span><span style=\"font-weight: 400;\">can you feel sick with jet lag?\u201d<\/span><span style=\"font-weight: 400;\"> Yes, it is indeed possible to feel sick after stepping out of the plane.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The physical complaints may vary depending on the number of time zones crossed and your own jet lag resilience. These are the most frequently encountered symptoms:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatigue and drowsiness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">irritability\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">anxiety<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">profuse sweating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">slight depression and mood swings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">brain fog (confusion) or difficulty concentrating<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">headache or a sense of weight in the head<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">loss of coordination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sleep disorders, like <\/span><a href=\"https:\/\/disturbmenot.co\/what-is-insomnia\/\"><span style=\"font-weight: 400;\">insomnia<\/span><\/a><span style=\"font-weight: 400;\">, waking prematurely, or having trouble waking up<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">loss of appetite<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">gastrointestinal disturbances<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sometimes, <\/span><span style=\"font-weight: 400;\">jet lag<\/span><span style=\"font-weight: 400;\"> causes <\/span><span style=\"font-weight: 400;\">nausea<\/span><span style=\"font-weight: 400;\">, constipation, and diarrhea, so much so that you could become severely dehydrated. Psychological symptoms such as depression and even memory impairment have also been recorded.<\/span><\/p>\n<h2><b>Risk Factors<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Your <\/span><span style=\"font-weight: 400;\">jet lag recovery time<\/span><span style=\"font-weight: 400;\"> will largely depend on a few things, such as:<\/span><\/p>\n<ul>\n<li><b>Your age. <\/b><span style=\"font-weight: 400;\">Older individuals are more likely to experience jet lag and usually take longer to recover.<\/span><\/li>\n<li><b>Frequency of flying.<\/b><span style=\"font-weight: 400;\"> The more you fly, the more you experience jet lag; simple as.<\/span><\/li>\n<li><b>Your flying direction.<\/b><span style=\"font-weight: 400;\"> Our internal clock doesn\u2019t like losing time, so you\u2019re more likely to feel <\/span><span style=\"font-weight: 400;\">jet lag insomnia<\/span><span style=\"font-weight: 400;\"> if you&#8217;re traveling east.<\/span><\/li>\n<li><b>The number of time zones.<\/b><span style=\"font-weight: 400;\"> More time zones equal a greater chance you\u2019ll experience jet lag.<\/span><\/li>\n<li><b>Consuming coffee or alcohol.<\/b><span style=\"font-weight: 400;\"> Consuming either of these beverages increases your chances of dehydration and jet lag.<\/span><\/li>\n<li><b>Sleep deprivation.<\/b><span style=\"font-weight: 400;\"> Not getting enough sleep before your voyage can worsen <\/span><span style=\"font-weight: 400;\">jet lag symptoms<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li><b>Stress<\/b><span style=\"font-weight: 400;\">. You adapt to the new circadian rhythm much slower when you\u2019re under a lot of stress.<\/span><\/li>\n<\/ul>\n<h2><b>How to Prevent Jet Lag<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Some preventive measures can help save precious recovery time when traveling far. Here\u2019s to name but a few:<\/span><\/p>\n<h3><b>What to Do Before Departure<\/b><\/h3>\n<h4><b>1. Adjust your sleep schedule before you leave.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019re flying west, get to and from bed later than usual to allow your internal clock to adapt before you go. If you\u2019re flying east, try going to bed and waking up earlier than usual so that you can get used to the new time zone faster.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This way, you\u2019ll adjust your biological clock more smoothly, thereby shortening your <\/span><span style=\"font-weight: 400;\">jet lag recovery<\/span><span style=\"font-weight: 400;\"> period.<\/span><\/p>\n<h4><b>2. Rest well before the trip.\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Studies show that people who slept well the night before deal with jet lag faster. Qualitative preflight sleep provides the body with more time to acclimate. If you feel sore and groggy when you wake up, use some <\/span><a href=\"https:\/\/disturbmenot.co\/best-over-the-counter-sleep-aid\/\"><span style=\"font-weight: 400;\">OTC sleep aids<\/span><\/a><span style=\"font-weight: 400;\"> to help improve your sleep quality before your trip.<\/span><\/p>\n<h4><b>3. Schedule your arrival a few days before any expected engagements or business meetings.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">This approach will give your body time to adapt. This will also allow time for <\/span><span style=\"font-weight: 400;\">jet lag treatment<\/span><span style=\"font-weight: 400;\"> to start working. Overall, you\u2019ll be a lot more presentable that way.\u00a0<\/span><\/p>\n<h4><b>4. Curb stress.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Now\u2019s the perfect time to practice your favorite stress-reducing techniques. You can use anything from meditation and music to some <\/span><a href=\"https:\/\/disturbmenot.co\/best-cbd-oil\/\"><span style=\"font-weight: 400;\">quality CBD oil<\/span><\/a><span style=\"font-weight: 400;\">, whatever works best for you!<\/span><\/p>\n<h3><b>What to Do While Traveling<\/b><\/h3>\n<h4><b>5. Select flights with a later arrival time.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">How do you sleep with jet lag?<\/span><span style=\"font-weight: 400;\"> Simple. Book your plane tickets so that you arrive at a later time. This way, it\u2019s easier to fall asleep faster.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you don\u2019t sleep during the flight, the combination of fatigue and daytime activities in the new time zone will help you fall asleep on time the following evening. You should be able to wake up in the morning at the local time and enjoy the day in your new location.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to avoid jet lag<\/span><span style=\"font-weight: 400;\"> the next day? Use a jet lag calculator to time things more accurately and choose the correct travel details.<\/span><\/p>\n<h4><b>6. <\/b><b>\u00a0<\/b><b>Divide your journey into stages.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Jet lag will be much more tolerable if you can relax at an intermediate destination before continuing your journey. If you go with this option, spend one day between your flights at a place where you can stop and adapt more slowly.<\/span><\/p>\n<h4><b>7. Select the best seat on the plane for relaxing and sleeping.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">The question of whether seats near the window are better than those near the aisle is relevant here. In terms of jet lag, there\u2019s a sure winner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to reduce the uncomfortable effects of <\/span><span style=\"font-weight: 400;\">jet lag symptoms, <\/span><span style=\"font-weight: 400;\">like <\/span><span style=\"font-weight: 400;\">depression<\/span><span style=\"font-weight: 400;\">, before arriving at your final destination, sit next to a window. This approach gives you more support for your pillow when you sleep on the plane.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, you won\u2019t have to wake up when someone in your row chooses to walk around the cabin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re given the option, reserve a seat near the front of the plane. The vibrations during turbulence are significantly lower there, allowing you to sleep better.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleeping in the plane is the best <\/span><span style=\"font-weight: 400;\">jet lag treatment<\/span><span style=\"font-weight: 400;\"> since it lets you relax before reaching your destination. It\u2019s far better than watching a movie or playing a video game.<\/span><\/p>\n<h4><b>8. Drink plenty of water frequently.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">One cause of jet lag is dehydration and a subsequent loss of electrolytes. This happens since pressure is much lower than what you\u2019d experience at sea level, which speeds up the whole process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to fight one of the most common <\/span><span style=\"font-weight: 400;\">jet lag symptoms (dizziness)<\/span><span style=\"font-weight: 400;\">, we recommend you keep a bottle of water with you.<\/span><\/p>\n<h4><b>9. Limit your food intake on the plane.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">To minimize the adverse effects of jet lag, spare your body by limiting how much food you eat during the flight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While tempting, airplane food is full of harmful carbohydrates and vegetable fats. These can complicate the body\u2019s adaptation to new conditions \u2014 like different time zones. Hence, if your flight arrives during the day, these foods can cause a sense of fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, if you\u2019re wondering <\/span><span style=\"font-weight: 400;\">how to get over jet lag<\/span><span style=\"font-weight: 400;\">, trust the chronobiologists who say to avoid fatty foods. Instead, choose protein-rich lunches that will help you keep your energy up throughout the day.<\/span><\/p>\n<h4><b>10. Avoid drinking alcohol and caffeine before, during, and after the journey.<\/b><\/h4>\n<p><a href=\"https:\/\/disturbmenot.co\/caffeine-and-sleep\/\"><span style=\"font-weight: 400;\">Drinking coffee<\/span><\/a><span style=\"font-weight: 400;\"> or alcohol before or during the flight isn\u2019t recommended. This habit may further upset your sleep pattern or cause you to wake up early in the morning. It can also dehydrate you, which will only aggravate your <\/span><span style=\"font-weight: 400;\">jet lag symptoms<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h4><b>11. Change your watch.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Before taking off, set your watch to the time at your destination. This will help you through the process of adapting to the new time zone when you arrive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But don\u2019t do this several hours before your departure. Although it can help you adapt even earlier, there\u2019s the risk of missing your flight if you don\u2019t remember you changed your watch!<\/span><\/p>\n<h4><b>12. Prepare your baby for the new time zone.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Baby jet lag symptoms<\/span><span style=\"font-weight: 400;\"> are no joke. If you\u2019re traveling with a baby, start changing its bedtime routine one week before the flight. It\u2019s a good idea to slowly move the baby\u2019s sleep habits to the time zone you\u2019re traveling to.<\/span><\/p>\n<h3><b>What to Do Upon Arrival<\/b><\/h3>\n<h4><b>13. Once you\u2019ve arrived, set your schedule and routine according to the new time.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Set your clock carefully before your trip. When you have <\/span><span style=\"font-weight: 400;\">jet lag<\/span><span style=\"font-weight: 400;\"> and <\/span><span style=\"font-weight: 400;\">can\u2019t sleep at night<\/span><span style=\"font-weight: 400;\">, try to go to bed and get up at the time that\u2019s best for the new location, even if you initially feel exhausted.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Do the same with all your daily activities and meals.<\/span><\/p>\n<h4><b>14. Avoid sleeping during the day.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">When you reach your destination and start experiencing symptoms of jet lag, try to avoid retiring too early. Even a <\/span><a href=\"https:\/\/disturbmenot.co\/napping-statistics\/\"><span style=\"font-weight: 400;\">short afternoon nap<\/span><\/a><span style=\"font-weight: 400;\"> at the hotel can prevent you from getting used to the new time zone. Remember that you can still feel <\/span><span style=\"font-weight: 400;\">jet-lagged after a week<\/span><span style=\"font-weight: 400;\"> if you don\u2019t do it right.<\/span><\/p>\n<h4><b>15. Jet lag experts recommend having a strong coffee and breakfast with fruit the morning after your flight.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">This breakfast combo will boost your energy levels and help you feel refreshed.<\/span><\/p>\n<h4><b>16. Once you\u2019ve arrived, go out during the day if you can.\u00a0<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">How to get over jet lag when you get home?<\/span><span style=\"font-weight: 400;\"> Sun exposure!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daylight is a key factor that allows us to quickly adapt to a different time zone. This will send important messages to your brain that it\u2019s still daytime. Hence, it won\u2019t go into sleep mode.<\/span><\/p>\n<h4><b>17. Get extra comfortable.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">When it comes to <\/span><span style=\"font-weight: 400;\">jet lag symptoms, how long does it last?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The longer you stay awake, the worse it gets! Therefore, prepare your <\/span><a href=\"https:\/\/disturbmenot.co\/best-mattress-topper\/\"><span style=\"font-weight: 400;\">comfiest mattress topper<\/span><\/a><span style=\"font-weight: 400;\"> and turn off any noise and light sources one hour before bed.<\/span><\/p>\n<h4><b>18. Contact your doctor if you want to avoid or mitigate any sleep problems.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">Drugs from the group of benzodiazepines, non-benzodiazepines, and <\/span><a href=\"https:\/\/disturbmenot.co\/best-melatonin-supplement\/\"><span style=\"font-weight: 400;\">melatonin-containing supplements<\/span><\/a><span style=\"font-weight: 400;\"> are the best in treating jet lag.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that all synthetic medications have some adverse side effects. Hence, finding the best <\/span><span style=\"font-weight: 400;\">jet lag pills<\/span><span style=\"font-weight: 400;\"> will probably take some try and error.<\/span><\/p>\n<h4><b>19. Be sure to exercise.<\/b><\/h4>\n<p><span style=\"font-weight: 400;\">The positives of physical activity and exercise are greater than we realize. Certain exercises help people cope with the effects of jet lag, especially at the onset of severe fatigue, drowsiness, and depression.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/6838449\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies also confirm<\/span><\/a><span style=\"font-weight: 400;\"> that jet lag takes a temporary toll on our physical strength and endurance. So don\u2019t take it to heart and give your body some time to rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How long does jet lag last?<\/span><span style=\"font-weight: 400;\"> The longer you rest, the worst it gets!\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even walking the airplane cabin during the flight can aid your recovery. So when you feel the effects of jet lag, go to the gym, visit the park, or follow a breathing exercise. These exercises will help you more than caffeine, energy drinks, or sleeping pills.<\/span><\/p>\n<h2><b>Why Jet Lag Is Worse <\/b><b>When Going<\/b><b> from West to East\u00a0<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Jet lag is easier to bear when traveling west because we\u2019re adding hours to our day, and the body has time to adapt to the time zone shift.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Traveling east \u201ctakes away\u201d hours, giving the body less time to adjust. Also, your body may instinctively try to wake up at night, thinking it\u2019s already morning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Interestingly, traveling from the North to the South Pole doesn\u2019t seriously deteriorate the circadian rhythm. However, any physical discomfort can still be associated with seasonal changes and severe temperature differences, which may also hurt the body.<\/span><\/p>\n<h3><b>How to Avoid Jet Lag <\/b><b>When <\/b><b>Flying East<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to fall asleep while traveling or use a jet lag recovery calculator to choose the right time to travel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat products rich in carbohydrates (fruits, potatoes, pasta, rice, yogurt).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A few days before take-off, start trying to adjust your body to the new daily rhythm gradually. Go to sleep two hours earlier than usual and get up early the next day.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid sleep medication. Using natural, tested methods for insomnia problems, such as herbal tea, exercise, or a <\/span><a href=\"https:\/\/disturbmenot.co\/best-weighted-blanket\/\"><span style=\"font-weight: 400;\">snuggly weighted blanket<\/span><\/a><span style=\"font-weight: 400;\">, is way better (and safer).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan any crucial appointments in the place you\u2019re traveling to in the evenings.<\/span><\/li>\n<\/ul>\n<h3><b>Tips for Travelers Going West\u00a0<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you don\u2019t fall asleep during the flight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If possible, move around and drink plenty of water to overcome any overwhelming drowsiness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume protein-rich foods (yellow cheese, fish, eggs, etc.) \u2014 they\u2019ll help prevent <\/span><span style=\"font-weight: 400;\">symptoms of jet lag<\/span><span style=\"font-weight: 400;\">, especially fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A few days before the flight, try to adjust your body to the new daily rhythm gradually \u2014 for example, go to bed two hours later than usual.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If possible, choose flights around noon.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plan any critical meetings at the place you\u2019re traveling to in the early hours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After landing, don\u2019t succumb to your fatigue. Wait until the evening before going to sleep.<\/span><\/li>\n<\/ul>\n<h2><b>How Do You Treat Jet Lag Symptoms<\/b><b>?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">First off, don\u2019t forget <\/span><a href=\"https:\/\/disturbmenot.co\/melatonin-for-sleep\/\"><span style=\"font-weight: 400;\">melatonin\u2019s benefits<\/span><\/a><span style=\"font-weight: 400;\">. This hormone is produced by the <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/319882.php\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">pineal gland<\/span><\/a><span style=\"font-weight: 400;\"> and prepares the body for sleep. In the UK and Europe, it\u2019s only available by prescription, but in the US, you can buy it as a supplement from any pharmacy.<\/span><\/p>\n<p><a href=\"https:\/\/www.cochrane.org\/CD001520\/DEPRESSN_melatonin-for-the-prevention-and-treatment-of-jet-lag\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">A study by Cochrane<\/span><\/a><span style=\"font-weight: 400;\"> stated that melatonin is remarkably effective in preventing shock from changing time zones, and its use over a short period of time seems safe.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pills containing melatonin are recommended for older adults traveling through four or five time zones, especially in the east, if they\u2019ve suffered from fatigue due to the time difference on previous trips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you get rid of jet lag fast?<\/span><span style=\"font-weight: 400;\"> Here are some valuable tips:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid heavy physical and psychological stress in the first few days after you arrive. This makes it easier to adapt to a new daily and nightly rhythm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spend as much time as possible outside in the fresh air to gather your energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you\u2019re taking certain medications at specific times, you should contact your doctor before you travel about any adjustments you might need to make.<\/span><\/li>\n<\/ul>\n<h2><b>Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Jet lag symptoms<\/span><span style=\"font-weight: 400;\"> can get ugly, potentially ruining a fun vacation or an important business trip.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fortunately, the effects are only temporary, and the intensity depends on how many time zones you pass and in which direction (east being the worst). Likewise, there are many ways to alleviate and prevent jet lag, from sleeping pills to a proper diet and sleep schedule.<\/span><\/p>\n<h2><b>FAQs<\/b><\/h2>\n<h3><b>How long does it take to recover from jet lag<\/b><b>?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">In most cases, it takes a full day to catch up with a new time zone. For every additional hour you add or remove from your previous schedule, you will need another day to acclimate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, you cross seven time zones when flying from Sofia, Bulgaria, to New York City. Hence, it should take around seven days to catch up with this time difference.<\/span><\/p>\n<h3><b>Can you die from jet lag<\/b><b>?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">No, you cannot die from jet lag, no matter the severity of the symptoms. Adjust your sleep schedule before leaving, and make some dietary changes to recover faster. The bacteria in your gut play a role in regulating your circadian rhythm.<\/span><\/p>\n<h3><b>Can you get jet lag from a 3-hour flight<\/b><b>?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">We recommend that you avoid making any significant changes to your daily schedule if you don\u2019t have to go through more than three time zones \u2014 especially if your stay at the final destination is going to be short.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is a danger that you will adjust to your destination\u2019s time zone and then experience jet lag when you get back home.<\/span><\/p>\n<h3><b>Can jet lag last a week<\/b><b>?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Symptoms often pass after several days without the need for medical intervention, but this also depends on the individual case. Still, there\u2019s a real chance your jet lag lasts for a week or longer if you travel across more than seven time zones.<\/span><\/p>\n<h3><b>How long does jet lag last?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">It depends on several factors, such as distance, age, and whether or not you consume coffee and alcohol. The less prepared you are, the longer it\u2019ll last.<\/span><\/p>\n<h3><b>How do I get rid of jet lag?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to jet lag, prevention is better than cure. Even so, there are a few things you can do to lessen the symptoms, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat light<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get some sun exposure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise regularly<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid daytime naps and sleeping<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use natural sleep aids like melatonin or chamomile tea<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get prescription medication<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">What is jet lag<\/span><span style=\"font-weight: 400;\"> than a change that occurs in your body after prolonged long-distance journeys crossing different time zones? Knowing what it is and how to deal with it is half the battle.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What is jet lag and how to alleviate its unpleasant symptoms? Read on about discomfort you experience when your body hasn\u2019t acclimated to a new time zone.<\/p>\n","protected":false},"author":4,"featured_media":2559,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1,21],"tags":[],"acf":[],"_links":{"self":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2557"}],"collection":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/comments?post=2557"}],"version-history":[{"count":3,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2557\/revisions"}],"predecessor-version":[{"id":15281,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/posts\/2557\/revisions\/15281"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media\/2559"}],"wp:attachment":[{"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/media?parent=2557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/categories?post=2557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/disturbmenot.co\/wp-json\/wp\/v2\/tags?post=2557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}