Internal body clock or circadian rhythm is out of sync with day/night affecting sleep, hunger, mood, awareness on top of mental & emotional adjustments to new surroundings.
Jetlag occurs because of the change in natural light received through the eyes and impacting a group of cells affecting the timing of all of our body systems.
Prepare before travels
- Fly east, fly early. Fly west, fly late Body clock finds it easier to adjust to longer days than shorter days. Book seats according to your needs, habits, and comfort.
- Slowly adjust to a new sleep routine of your destination a few days before flying. Going east to west: go to bed & wake up later.
- Plan a stopover, shower or swim if possible
- Hydrate, hydrate, hydrate
- Sleep aids such as melatonin, herbal extracts (valerian), noise-cancelling headphones, earplugs, eye mask & stretching, lavender face spray
- Eat light, avoid alcohol, caffeine (at least 3-4 hrs before bedtime) vitamin C or echinacea to boost the immune system
- Adjust to destination daylight exposure: sleep when dark. Generally 1 day per 1 HR time zone difference. Get outside in daylight.
- Anchor at least 4 hour period of sleep
- If travel is only for a few days & not more than 3 time zones, keep to your ‘home’ schedule. Keep your watch set to your timezone.