Jet lag is a common travel problem that can make trips feel tiresome and exhausting. It occurs when your body can't adjust to the time zone difference between your current location and home, resulting in fatigue, disrupted sleep patterns and difficulty concentrating.
Jet lag can be hard to deal with, and getting over it quickly is essential for making the most of your vacation or business trip. Fortunately, there are several strategies you can use to beat jet lag and ensure that you have an enjoyable journey. From using a weighted blanket to ensuring you stay hydrated, here are six of them.
1) Close Sleep Deficits Before Your Travel Date
One important way to minimize jet lag is to close any sleep deficits before your travel date. A sleep deficit is when an individual does not get enough sleep for a long time. Every night you cheat yourself of a couple of hours of sleep, it will add up. It may be caused by stress or poor sleeping habits. It can worsen the effects of jet lag because it leaves individuals already fatigued before their travels begin.
The best way to combat this issue is to ensure you get enough quality sleep for at least one week before departure. That means avoiding late nights, caffeine and alcohol and effectively managing your daily stress levels. Additionally, try going to bed earlier than usual on days leading up to the trip, as this will help your body adjust better and reduce fatigue during the actual travel.
2) Stay Awake and Tough Out Your First Day
Another great way to battle jet lag is to stay awake and tough out your first day. This means that even if your plane lands in the morning, you should try to stay awake and not sleep the day away. Staying awake will help reset your body clock faster and make adjusting to the new time zone easier.
You can feel free to go to sleep a little earlier than you usually would. So, for example, if you're generally in bed by midnight, calling it at 9 p.m. and getting a few extra hours of sleep on the first day after arriving can be beneficial. Doing this will help your body readjust quickly and get you back to your usual sleeping schedule within a few days.
Just be careful not to load up on too much caffeine or sugar while trying to stay awake during that first day, as you may inadvertently cause yourself trouble sleeping at night.
3) Stay Hydrated
Drinking plenty of sugar-, alcohol- and caffeine-free fluids before, during and after your travels can also help battle jet lag. In addition, staying hydrated helps combat fatigue, headaches and other discomforts associated with jet lag, so make sure to drink plenty of water throughout your journey.
Dehydration is a common cause of fatigue and exhaustion. It can be magnified by the stresses of long-haul flights or multiple time zone changes. Breathing the same recycled air on a plane can be dehydrating, so try to drink a glass of water every hour or two. Staying properly hydrated will keep your body in tip-top shape throughout your travels.
4) Keep Up Your Supplement and Vitamin Routine
Many people figure that once they are on vacation, they can forget all about their usual routines. But the truth is that keeping up your supplement and vitamin routine while traveling can be key to managing jet lag.
Supplements like magnesium, iron and zinc have been linked to helping reduce fatigue, so try to bring them along if you usually take them back home regularly. Additionally, ensuring that you eat a balanced diet full of fresh fruits and vegetables will help your body stay strong during travel.
5) Use Sleep Accessories
Jet lag can be a real drag when traveling, but certain accessories can help you get over it quickly. While most people think of packing the essentials for their trip, such as clothes and toiletries, they often overlook the importance of sleep accessories.
Using the right sleep accessories can make all the difference in getting over jet lag and feeling refreshed during your travels. Here are some of the most helpful sleep accessories to have on hand:
● Ear Plugs: These are great for blocking out any loud noises that may disrupt your sleep.
● Earbuds: Listening to calming music or audio books can help relax you and make it easier to drift off.
● Sleep Mask: A good quality sleep mask will block out any light so you can get a better night's rest.
● Weighted Blanket: This type of blanket is designed to provide gentle pressure on your body, which helps reduce stress and anxiety levels so you can drift off into a peaceful slumber. Paired with the right weighted blanket cover, you can have a comfortable and restful sleep.
6) Use Natural Sleep Aids Like Melatonin and CBD
Finally, one of the best ways to combat jet lag is to use natural sleep aids like melatonin and CBD.
Melatonin is an excellent option for jet lag sufferers looking for better rest. This hormone occurs naturally in the body and can help regulate your sleep-wake cycle. Taking melatonin supplements before bed may help you fall asleep faster and stay asleep longer, saving you from jet lag fatigue and helping you adjust to your new time zone quicker.
CBD oil may be a beneficial sleep aid if you suffer from jet lag. CBD stands for cannabidiol, derived from hemp plants, and does not produce any psychoactive effects or create a feeling of being "high" when taken. Instead, it may help reduce anxiety levels and improve sleep quality so you can wake up refreshed and energized.
It is essential to take the time to research the regulations of your destination before bringing any sleep aid along with you. Some countries have stringent policies regarding drugs, even if they are over-the-counter supplements. So it's best to be aware of the local laws before traveling to avoid any issues.
Final Thoughts
Jet lag can be a real pain when traveling, but there are steps you can take to make it more bearable. By following these tips, you'll be able to get through jet lag quickly and enjoy your trip to the fullest. So remember: stay hydrated, keep up with your supplements and vitamins, pack the right sleep accessories and consider natural sleep aids like melatonin and CBD oil. With these strategies in place, you will be ready to tackle any jet lag symptoms that come your way.
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