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How can you overcome jet lag in just a few days? Experts share amazing adjustment techniques!
With the convenience of air travel, more and more people are experiencing jet lag. Jet lag is a short-term physiological condition that occurs when a person's body clock becomes out of sync with the time zone they are in, usually caused by rapidly traveling across multiple time zones. Especially people who travel from west to east or east to west may find it very difficult to adjust to the new time zone.
Symptoms of jet lag can vary and include sleep disturbance, cognitive impairment, anxiety and digestive distress.
According to research, it takes an average of one day to adjust to the new environment for each time zone crossed. For example, someone flying from New York to London will feel that the local time is five hours ahead of their biological clock, and this physiological discomfort may last for several days. In many cases, especially among airline pilots, flight attendants and frequent flyers, this is more prevalent.
Main symptoms of jet lag
Common symptoms of jet lag for travelers include:
- Sleep disorders: including difficulty falling asleep, light sleep, and early awakening.
- Cognitive impairment: decreased performance on mental tasks and difficulty concentrating.
- Physical problems: Headaches, nausea, fatigue, and indigestion may be experienced.
Studies have shown that these symptoms occur when the body's internal biological clock is out of sync with the surrounding environment.
In athletes, these symptoms may further affect their performance, as their physical and mental state is crucial to the game. Therefore, many athletes usually arrive at their destination early before the competition in order to adapt to the time difference.
Tips for dealing with jet lag
Experts mentioned that there are several ways to effectively help travelers reduce the impact of jet lag and quickly adapt to the new environment:
1. Lighting AdjustmentFamous biorhythm experts suggest that light is a key factor in regulating the biological clock. Properly allocating the time of exposure to light and darkness according to the traveler's sleep pattern and plan can effectively help the body realign the biological clock.
2. Medication UseFor some travelers, moderate use of melatonin can help them fall asleep faster and adjust to a new time zone. Although there are strict legal restrictions on the use of melatonin in some countries, its potential in adapting to jet lag cannot be ignored.
Melatonin should be used under the guidance of a professional, especially for athletes.
3. Adjust your schedule in advance
Adjusting your schedule 1-2 hours earlier or later a few days before traveling can effectively reduce the impact of jet lag.
4. Get enough sleepMaintaining good sleep quality is another important way to reduce the symptoms of jet lag. Staying hydrated and avoiding alcohol and caffeine during travel will help your body recover faster.
The impact of jet lag on mental health
Jet lag not only affects the body physically, but may even cause mental health issues for certain susceptible individuals. Research has found that the following situations are susceptible to the negative effects of jet lag:
- Increased anxiety and depression.
- People with mental health issues, such as bipolar disorder, experience more frequent relapses after traveling across multiple time zones.
This reminds us that we might consider our own physical and mental state and specific travel arrangements before purchasing tickets.
In conclusion, jet lag is a problem that cannot be underestimated and affects the daily lives of many frequent travelers. It is very necessary to help yourself adapt to the new environment faster through reasonable lighting management, sleep adjustment and drug assistance. Have you ever been troubled by jet lag?
