By / MOOK Scenic Spots Home Travel Life Network Editorial Team
For travelers who love exploring abroad or need to take long-haul flights, the most troublesome issue may not be the complicated entry procedures, but rather the invisible burden and discomfort that jet lag brings to the body—reducing not only your decision-making ability but also significantly diminishing your travel experience.
6 tips to help you quickly adjust to jet lag. (Image source / exacttarget)
● What is jet lag?
Jet lag occurs when long-distance travel across multiple time zones affects your biological clock, causing your body to suffer various discomforts due to its temporary inability to adapt.
● How long does it take to adjust to jet lag?
The time needed to adjust to jet lag varies depending on each person's physical condition. Some people may adjust within a day or two, while others might need up to a week.
● How can you adjust to jet lag?
→ Start adjusting your sleep schedule before departure
The direction of your flight determines the difference in biological time. If your destination is eastward, it means the local time will be ahead of your current time. It’s recommended to go to bed two hours earlier a few days before departure, so your body can gradually adapt to the changes brought by the new time zone. (If flying westward, do the opposite.)
→ Avoid caffeine and alcohol
Coffee, tea, soda, and anything else that can affect your sleep won’t help with adjusting to jet lag. Try to avoid these substances before, during, and after your flight. Instead, make sure to drink plenty of water so your body can recover more quickly with proper rest.
※ On the plane, try to avoid reading magazines or watching movies, and focus on resting and relaxing instead.
→ Schedule nap times
Rather than forcing yourself to stay awake while exhausted, plan a short 30-minute nap in the days leading up to reaching the new time zone.
→ Use jet lag adjustment apps
There are various apps designed to help adjust to jet lag on your phone. One of the most popular is Jet Lag Rooster. You can enter your itinerary before departure, and it will automatically suggest the optimal sleep schedule for you.
Jet Lag Rooster helps travelers adjust their schedules across time zones. (Image source / Jet Lag Rooster)
→ Eat meals at regular times
Long-distance travelers can use in-flight meals to help adjust to jet lag. Intercontinental flights usually serve meals according to the destination’s time zone to assist passengers in adapting. Therefore, no matter how tired or uninterested you are, make sure to eat meals at the scheduled times to help regulate your body clock.
→ Use sunlight to adjust melatonin
Adjusting melatonin levels can speed up your adaptation to jet lag. Melatonin secretion is influenced by sunlight, which in turn affects your sleep patterns. If you want to go to bed and wake up earlier, book a room facing east. Open the curtains when sleeping and let sunlight stream into your room in the morning. No matter how sleepy you are, get up and soak up ten minutes of sunlight to shift your melatonin secretion earlier and advance your biological clock. Conversely, if you want to delay your biological clock, get sunlight exposure in the afternoon or evening.
Backpacker essential: Top 10 practical websites for traveling abroad
》http://www.mook.com.tw/article.php?op=articleinfo&articleid=10982