Have you ever wondered how to prevent jet lags? Did you know that, following a long flight, your body needs about a day per time zone crossed to readjust to the new environment? In addition, fatigue, insomnia, irritability, indigestion and disorientation are just some of the symptoms you might experience. What a way to start your holidays! Do not fear, you are not alone. This is a topic that even NASA takes very seriously.

NASA’s fatigue-management team is constantly working on ways to help their astronauts recover quickly. As astronauts regularly travel to space agencies in Germany, Japan and Russia, combatting jet lags will result in an increase in concentration and performance.

So, what is jet lag? Is it possible to eliminate it?

What Is Jet Lag?

Jet lag occurs when the body’s internal clock, circadian rhythm, is disrupted after crossing several different times zones. It is primarily caused by Melatonin, a hormone that controls our internal clock.

The Melatonin release cycle is linked to the amount of light there is. Melatonin is released at night when the lights are turned off and suppressed when the lights are turned on. Crossing time zones disrupts our melatonin cycles. Our body is exposed to excessive light when we are normally asleep. Hence, we will suffer from jet lag until our circadian rhythms adjust to the new environment.

Early Preparation Is Key

The secret in fighting jet lag lies in adjusting your habits, including your diet, a few days before your flight. Changing your sleeping time by as little as 15 minutes to an hour or two can have a big impact on avoiding or recovering from jet lag.

If you would like to go to the extreme, try behaving as if you are already in the country that you are visiting. In other words, eat and go to bed based on their local time.

Improve Your Diet

Drink plenty of water, limit the amount of alcohol and products containing caffeine, and eat healthier snacks on the flight.

A study, published in the journal Cell Reports, suggest that insulin, found in carbohydrate, appears to reset the biological clock. Therefore a diet rich in carbohydrate can greatly reduce the effect of jet lag. Makoto Akashi, who led the work at Yamaguchi University, in Japan, said: “You may be helped by carb-rich foods at dinner when you go eastward from your country. When going westward, they may be at breakfast.”

As an illustration, when travelling from Britain to the US, westward, go for a full English, or similar, for breakfast and a small evening meal. If travelling in the opposite direction, eastward, a lighter breakfast and a large bowl of pasta or potatoes for dinner is recommended.

Sleeping Aids

Sleeping earlier than normal can be quite challenging. There are many medicine designed to help you sleep when you want to. Those include melatonin supplements, sleeping pills and natural sleep-inducers. Natural remedies are often seen as a better alternative to sleeping pills. Some of them are not addictive and do not cause grogginess often associated with sleeping pills. It is advisable to consult your doctor prior to taking any form of medication.

Some over the counter products like “No Jet Lag” can be effective when combatting jet lag. Describe your symptoms to a pharmacist and they should be able to advise you on the best one for you.

 

There are many mobile apps designed to help with your quest against Jet Lag. With apps like Jet Lag Rescue or Jet Lag Genie, you can create a schedule of when to eat, sleep and take supplements in order to prepare or adjust to the new time zone.

Do you have more techniques to combat jet lag? If so then do not hesitate to share them with us.