2 years ago
What are some good tips and tricks to quickly get over jet lag?
I used to go along with my dad to Germany every year for some of his business trips. He would work there two weeks out of every month and would be in the States for the other two. It makes sense that he would have terrible jet lag. Once he was just about to get over it, he would have to travel again. It was a nightmare. When I got to visit, my jet lag would be less severe since I was younger and didn't have to go so often. Are there any ways to combat this occurrence, especially for people who have to go through it frequently? What should someone do to get back on their normal sleep schedule in the least amount of time? Is this possible when going to and from Europe every two weeks? Any tips would be helpful. Thanks!
http://www.virginia.edu/insideuva/2005/11/images/Jet_Lag_Graphic.jpg
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Having traveled extensively for work (so far, I've been to every continent except Latin America, yes, including to Antarctica), my best tips are as follows.
- After arriving, try to match the rhythm of your destination. If you arrive in the morning, even if you're dog tired, stay awake until night-time, and only then go to sleep. Do not take a nap. By doing this you will get your body to adjust more quickly.
- Make sure the blinds are open so the sun light coming in through the window come morning will hit your eyelids. This will start to reduce your natural melatonin levels and allow you to wake up in the morning.
- Consider taking melatonin supplements before going to sleep when you're jet-lagged. According to WebMD "Melatonin supplements are sometimes used to treat jet lag or sleep problems" (see http://www.webmd.com/sleep-disorders/tc/melatonin-overview ). However, make sure to check with your doctor before doing so to get his or her directions on whether this is right for you, and if so, what dose you should take.
- Try to spend as much time in natural sunlight as you can after arriving at your destination as this will also help your body adjust its sleep cycle. Note: this does *not* hold true for Antarctica or the far Arctic. There, daylight can last months, as can darkness. Thus, in these locations you should make sure to spend "day" hours in light, sunlight if possible, artificial if sunlight is not available. Then make sure to go to sleep in a completely dark room at "night" using thick blinds and/or blankets to prevent any sunlight from making it in to your room.
- Use an alarm clock to make sure you wake up when you need to. If you don't, with resulting over-sleeping, this will tend to make your jet-lag longer to dissipate.
- After arriving, try to match the rhythm of your destination. If you arrive in the morning, even if you're dog tired, stay awake until night-time, and only then go to sleep. Do not take a nap. By doing this you will get your body to adjust more quickly.
- Make sure the blinds are open so the sun light coming in through the window come morning will hit your eyelids. This will start to reduce your natural melatonin levels and allow you to wake up in the morning.
- Consider taking melatonin supplements before going to sleep when you're jet-lagged. According to WebMD "Melatonin supplements are sometimes used to treat jet lag or sleep problems" (see http://www.webmd.com/sleep-disorders/tc/melatonin-overview ). However, make sure to check with your doctor before doing so to get his or her directions on whether this is right for you, and if so, what dose you should take.
- Try to spend as much time in natural sunlight as you can after arriving at your destination as this will also help your body adjust its sleep cycle. Note: this does *not* hold true for Antarctica or the far Arctic. There, daylight can last months, as can darkness. Thus, in these locations you should make sure to spend "day" hours in light, sunlight if possible, artificial if sunlight is not available. Then make sure to go to sleep in a completely dark room at "night" using thick blinds and/or blankets to prevent any sunlight from making it in to your room.
- Use an alarm clock to make sure you wake up when you need to. If you don't, with resulting over-sleeping, this will tend to make your jet-lag longer to dissipate.
source(s):
A great deal of personal experience traveling internationally.
A great deal of personal experience traveling internationally.
You can leave an optional "tip" with Mahalo's virtual currency, Mahalo Dollars. If you are asking a difficult question that might require some research, or if you'd like a wide variety of feedback, a higher tip often leads to more answers to your question.
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