If flying out is your normal mode of traveling then you must be familiar with the term ‘jetlag’. Transitioning from one timezone to another, regardless of whether you travel from east to west or north to south or vice-versa causes jetlag. But what exactly does getting jet-lagged mean and how do you know that you’re suffering from jetlag?

After briefly explaining the condition, we’ll elucidate the dos and don’ts of jetlag that you should follow for its prevention.

What Happens To You If You Are Jetlagged? 

Mayoclinic.org defines jet lag as a “temporary sleep problem that can affect anyone who quickly travels across several time zones.” Also known as a jet lag disorder, jetlag leads to your body’s ‘internal clock’ or ‘circadian rhythm’ going out of sync.  The circadian rhythms in your body let you know instinctively when you should go to bed and when to wake up.

Your body’s internal clock usually adapts itself to the time zone of the country or geographical region you live in. However, if and when you travel to another country or land that falls under a different time zone, your body’s circadian rhythm is disrupted. Some common symptoms of jetlag include:-

• Constipation or diarrhea
• Appetite loss
• Insomnia
• Mood swings
• Exhaustion
• Headaches
• Inability to focus or concentrate

The likelihood of experiencing the condition as well as its intensity increases with the number of time zones you cross. Additionally, you’re more likely to undergo and suffer from jetlag if you’re travelling eastward rather than westward. You’re also at a greater risk of getting jetlagged if you’re older and fly or travel more often than not. 

Nevertheless, the jet lag disorder is a temporary condition implying that you can prevent or assuage its effects if you take some pre-emptive steps. 

  Follow These Dos to Deal with Jetlag

Sync Your Arrival With Your Wakeup Time

Try booking a flight that arrives at the destination at nearly the same time you normally get up from bed. Most airlines schedule their flights, especially international flights in a manner that they touchdown early in the morning. This in turn implies you’ve to step out of your home and arrive at the airport at an hour when you should be in bed.

You can get around this discrepancy in two ways. Firstly time your arrival at your destination at the local time which is almost identical to your wake-up time. And secondly, get to the destination a few days ahead of your event so that your body’s internal clock has enough time to acclimatize.

Try Adjusting to Light Exposure

Your circadian rhythms will be able to adjust quickly to your new time zone if you regulate your daylight- and nighttime exposure. If you travel west, your exposure should be more to evening light, and morning or daylight if you’re flying west. However, you’ll need to try an altogether different strategy if you go beyond eight time zones either eastward or westward.

When traveling more than eight time zones to the west, step out only and only when it’s nighttime or dark for about a week. On the other hand, if you fly east (further than eight time zones) avoid going out in the morning and wear sunglasses. Thereafter step out and remain in the bright sunlight in the afternoons as long as you can. 

Make Every Effort to Acclimatize to the New Time Zone

Try your best to adjust to the new time zone of your destination as soon as you can. In other words, you should perform routine tasks like eating, sleeping, and working following the destination’s local time. Also, set your travel clock or wristwatch’s time to your new place’s local time (if it’s a manual one).

 Keep Yourself Hydrated

You’re susceptible to dehydration if you’re travelling a long distance, and you may also drink less water to avoid going to the bathroom. But remember depriving yourself of water will worsen the symptoms of jetlag and therefore you must keep yourself well hydrated. Therefore you must drink plenty of water before and after the flight, and also while flying.

Eat Healthy Lip-Smacking Whole Foods

Once you arrive, try to stick to a healthy and nutritious diet to keep your metabolism in perfect working order. And that means gorging on whole foods, fruits, and vegetables, and staying away from spicy and oily foods for a couple of weeks.

Abstain from In-Flight Alcohol, Soda, and Coffee

To keep jetlag symptoms at bay, resist the temptation to munch on fast foods or spicy foods at airport deli counters. At the same time abstain from drinking coffee, soda or alcohol inside the plane or you’ll get dehydrated worsening jetlag effects.

The Layover Should Not Be Long Between Connecting Flights

If you’re like most travelers, you book connecting flights to take advantage of a discounted deal or an attractive offer. Nevertheless, ensure that your layover period is an hour at the most or your internal clock to avoid further disruption of your internal clock.

  Avoid Siestas or Naps

Initially, you’ll find it extremely hard to resist taking a quick nap or siesta. So limit your nap to about half an hour,  and try to tire yourself out so that you fall asleep instantly at night.

Don’t Lie In When it’s Daytime at Your Destination

If it’s morning when you arrive at your destination, keep yourself active by moving around as much as possible. Go out in the mornings and afternoons to bask in the sunlight and also enable your body’s internal clock to adapt to the new time zone.