Sunshine to meal times: How to beat jet lag
With bags packed and boarding passes at the ready, what can you do to keep your body clock on track?
Jet lag is the temporary inconvenience many travelers experience when they cross multiple time zones rapidly, leaving them feeling groggy during the day and wide awake at night. This condition arises because our body's internal clock, known as the circadian rhythm, struggles to adapt to the new time zone.
Dr Nina Rzechorzek, a leading researcher at the University of Cambridge, explains that jet lag occurs when there's a disconnect between our body clock and the local time. While we may want to sleep or eat at our usual times, our body remains on schedule according to the time zone we just left, leading to various symptoms such as sleep disturbances, daytime drowsiness, poor concentration, irritability, reduced performance, and digestive issues.
The circadian rhythm is like an internal body clock that regulates nearly every cell in our body, synchronizing with the environment through cues like daily changes in sunlight and darkness. However, rapid travel across time zones disrupts this synchronization, making it take several days for our internal clock to adjust to the new time zone.
Interestingly, travelling east is often more challenging than travelling west, as our internal body clock typically runs slightly longer than 24 hours, giving us a natural inclination to delay rather than advance our sleep schedule.
While there's no definitive cure for jet lag, there are several strategies to mitigate its effects. Adjusting to the new time zone can be achieved by manipulating light exposure, diet, and exercise. Morning light exposure can help advance the body clock, while evening light exposure can help delay it. Regular daytime exercise can also reinforce the new time zone.
Additionally, eating during the day and avoiding food at night can help regulate the release of the sleep hormone melatonin, promoting better sleep. Melatonin supplements can also be considered, but it's crucial to consult with a healthcare professional as the dosage can vary significantly between products. Lastly, good sleep hygiene practices such as keeping the bedroom dark and cool, avoiding bright lights before bedtime, and maintaining a consistent sleep routine can significantly improve sleep quality during and after jet lag.
Written by urgent.news from BBC Health's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
This story
This is one outlet's version. Read the fullest account.
