Khaberni - Traveling to distant destinations is an enjoyable experience for many people, but it can carry a common challenge known as "time zone disorder" or Jet Lag, which occurs when a traveler quickly moves between different time zones, causing the body's biological clock to misalign with the time at the new destination.
Some may feel tired or unable to concentrate despite getting enough sleep, while others struggle with sleeping or waking up at appropriate times. Therefore, knowing how to deal with time differences can help enjoy the trip and reduce the impact of fatigue during the first few days of travel.
Why does jet lag happen?
The human body has an internal clock that regulates many vital functions such as sleep, waking up, hormone secretion, and activity levels during the day. When a person travels across several time zones in a short period, this biological clock cannot immediately adjust to the new timing.
For this reason, the traveler may feel that the appropriate time to sleep or eat in the new destination does not align with their natural feeling, especially during the first two or three days of the trip.
What are the main symptoms that may appear?
The severity of symptoms varies from person to person depending on the number of time zones crossed, the nature of the journey, and the age of the traveler, but the most common symptoms include:
Feeling fatigue during the day.
Difficulty sleeping at night.
Waking up at unusual times.
Poor concentration and attention.
Feeling drowsy during daily activities.
Minor mood swings.
These symptoms are usually temporary and gradually improve as the body adapts to the new time.
Start adjusting before traveling if possible
If the journey is long and scheduled in advance, gradually adjusting sleep and wake times before traveling can facilitate the adaptation process.
For example, you can shift your bedtime by an hour a day in the days before the trip according to the direction of travel. Although this step is not necessary for everyone, it can be helpful when traveling long distances.
Try to stick to the destination time as soon as you arrive
One of the most common tips among travel experts is to adapt to the new destination time as quickly as possible.
If you arrive during daytime hours, try to stay awake until the usual bedtime in the country you are visiting, even if you feel a bit tired.
If you arrive at night, try to sleep according to the local schedule instead of continuing on your original country's time.
This step helps the body to reset its biological clock faster.
Exposure to natural light helps a lot
Light plays an important role in regulating the body's biological clock. Therefore, it is advised to spend some time outdoors and expose yourself to sunlight after arriving at the new destination.
Natural light helps the brain understand the new timing, which may speed up the adaptation process and reduce the impact of jet lag.
Maintain hydration during travel
Some travelers forget to drink adequate amounts of water during long trips, especially while flying.
Although dehydration is not a direct cause of jet lag, it can increase the feeling of fatigue and weariness. So, it is recommended to maintain good hydration throughout the trip and after arrival.
Be cautious with your caffeine intake
Some travelers turn to coffee or energy drinks to combat drowsiness, but excessive caffeine can sometimes lead to difficulty sleeping later.
Therefore, it is best to consume caffeine-containing drinks in moderation, especially during the hours close to bedtime in the new destination.
Do not oversleep during the day
It might be tempting to take a long nap after arrival, especially if the journey was exhausting. However, sleeping long hours during the day can make it more difficult to adjust to the new time.
If you need to rest, try to keep the nap relatively short so as not to affect your night sleep.
Engaging in light exercise can help
Intense exercise is not mandatory, but walking or some light physical activity can help rejuvenate the body and improve alertness after traveling.
Physical movement also helps reduce the feeling of lethargy that may accompany long journeys.
When does the effect of jet lag disappear?
In most cases, the body starts adapting gradually within a few days. This depends on the number of time zones crossed and the individual's ability to adjust.
Some may need only a day or two, while others may take longer when traveling very long distances.
