Many people complain about suffering from jetlag after arriving at their destination. Both young and old have complained about the same disease, and so we have outlined the best ways to treat jet lag.
- Anticipate the Time of Arrival:
Before the departure: change your sleeping format to the time zone of where you are traveling to. That is, shift your sleep pattern of 1 to 2 hours during the four days preceding the day of departure. Go to bed and get up earlier if you go east (Asia) and go to bed and get up later if you go west (Americas). Also at the airport, set your watch at the time of arrival to immediately set the pace to come.
During the flight: when traveling east, which shortens the day, put a mask on your eyes to create darkness which helps as alternative medicine and sleep. Alternatively, on a flight to the west, stay awake, and take a short nap after lunch.
- Food According to the Destination:
Not to consume in flight: coffee, tea, and alcohol. These drinks disrupt the internal clock. It is necessary to hydrate without moderation to avoid the muscular contractures, the risks of phlebitis, but also discomfort and fatigue due to the pressurization.
Foods That Promote Awakening: proteins (eggs, ham, chicken, dairy products) perfect to be in shape at breakfast on an eastward trip or to delay the desire to sleep at the hotel. On arrival of a flight to the west,
Foods that promote sleep: slow carbohydrates like pasta or whole rice, green vegetables and legumes, fresh fruit. Recommended the first dinner during a flight from west to east.
- Upon Arrival, Move and Take Light at the Right Time:
Flight to the west: fight not to fall asleep on arrival and therefore expose yourself to the light, without sunglasses, go out, move, avoid alcohol and nicotine, nauseating sources of sleep and nocturnal awakenings. The next morning, no sustained tourism or sports to not burn all his energy, wear his sunglasses. Move and expose yourself to the light in the afternoon.
The Flight East: force yourself to fall asleep earlier than usual and wake up sooner than later. From the morning, activate and expose yourself to the outside light (walking, sunbathing). In the late afternoon, keep quiet and wear your sunglasses to encourage the body to slow down.
- Taking a Nap “flash”:
To rest without disturbing the adaptation to the new rhythm, a nap “flash” of 10 to 20 minutes offers a boost of the energy of a duration equal to here…10 times that of the nap.
In practice; yawning, tiredness, just take advantage of one of these signals to take a nap flash and schedule an alarm 10 to 20 minutes later. You can extend your arms and legs slightly apart, close your eyes, relax muscles, and control your breathing to lower your heart rate and induce sleep.
- Help With Alternative Medicine:
Only the doctor can prescribe a mild sleeping pill, but it is advisable to take armodafinil, which keeps you energetic and productive all day.
As for treatments based on melatonin, the hormone that recalibrates the internal clock which is naturally produced by the body, only one is allowed on prescription in France and works especially when we go to the east. It is pertinent to add that uncontrolled products sold in the United States or on the Internet should be kept afar. You can also visit RXShopMD and seek advice from your pharmacist.
Symptoms of Jet Lag
Individuals flying across over just a couple of time zones might almost adjust without noticeable effects of the time change. Those flying across over three or more time zones will probably develop detectable symptoms of jet lag. For the most part, the intensity of the symptoms differs with regards to the number of time zones crossed and the direction of traveling. Individuals also differ in their vulnerability to jet lag symptoms and the intensity of the symptoms.
Apart from fatigue and a sleeping disorder, a jet lag sufferer may encounter various physical and emotional symptoms, including tension, diarrhoea, constipation, loss of concentration, dehydration, migraine, nausea, irritability, acid reflux, day time sleepiness, sweating, coordination issues, unsteadiness, malaise (a general feeling of being sick), and even loss of memory. A few people report other symptoms, for example, heartbeat inconsistencies and increased vulnerability to an ailment. Children and infants can also have the same symptoms of jet lag as adults.
Generally, individuals needn’t bother with a medical assessment for a diagnosis of jet lag. If you have traversed a few time zones and feel the symptoms related with jet lag, you likely have it. If your symptoms of jet lag are extreme, don’t go away for a couple of days or you have some other concerns, see a doctor.
To what extent does it take to recuperate from Jet lag?
Recovering from jet lag relies upon the number of time zones crossed while traveling. Generally, the body will acclimate to the new time zone at the rate of one or two more time zones every day. For instance, if you crossed six time zones, the body will generally conform to this time change in three to five days.
Jet lag rarely results in complications, so the prognosis is impressive and many people will recover within a few days.
If an individual has a previous heart condition, the stress of the interruption in the circadian rhythm, together with the stress of travel, the high height, and stability during flight may result in a heart attack. If the jet lag causes chronic insomnia, stroke may happen in certain predisposed people
Risk Factors for Jet Lag
The following risk factors may result in symptoms being more severe or prolonged.
Travel Across Over Three Time Zones: Most individuals can adjust quickly to little time zone change say one or two. Three or more may cause progressively detectable symptoms of jet lag.
Flying East: As already stated, traveling from west to east makes travelers “lose” time, and this can be increasingly difficult for adjustment.
Age: Older people may need more time to recover from jet lag.
Frequent Travel: Pilots, airline stewards, and successive business travelers who are always in various time zones may experience difficulty adjusting.
Previous Conditions: Preexisting lack of sleep, stress, and poor sleep habits preceding travel can intensify jet lag symptoms.
Flight Conditions: Immobility, cramped seating d seating, foods taken in airplanes, altitude, and cabin pressure all tend to impact jet lag symptoms.
Alcohol Use: Over-consumption of alcohol during long flights can also compound the symptoms of jet lag.