How To Get Over Jet Lag? Science Says Do This
Jet lag isn’t a badge of honor; it’s a serious modern problem that can affect physical and mental fatigue, making it hard to stay focused and productive.
Learn how to prevent jet lag with these seven scientifically proven ways, so you can stay happy, healthy, and productive while traveling.
- Melatonin is legit: Melatonin is a hormone that tells your brain when it’s time to wind down and go to sleep. Taking a small amount, between 3mg-5mg, 30 minutes before you want to go to sleep, can really help your body clock. Taking it in the morning tricks your brain into believing you slept longer. Speak to your physician for their recommendation.
- Don't sleep in: Most important rule forgets your local time until you get back home! Practice adjusting to the local time of your destination days before travelling. Waking up early will help you fall asleep on local time that next night. On doing this, on second day you will wake up fully acclimated.
- Tune out sensory distractions: Continuous buzz of other travelers, airplane engines, and the visual stimulus of lights can make sleeping while traveling near impossible. So, to reduce the impact of light and noise pollution while trying to sleep, especially on planes keep an eye mask and earplugs handy.
- Avoid white and blue light before you go to bed: Our laptops, smartphones, and other mobile devices have backlight displays that prevent the production of natural melatonin, a hormone that regulates sleep. If you must work before bed, download Night Shift feature to your computer or phone.
- Avoid the bar: The research indicates the effects of alcohol at altitude will increase tiredness and cause dehydration, making it even harder to beat the inevitable jet lag.
- Say goodbye to coffee: Avoid caffeine-heavy beverages such as coffee, cola, and energy drinks. These artificial beverages will affect your ability to sleep and increase jet lag recovery time.
- Stay hydrated: The body functions best when it’s hydrated, so drinking lots of water is a great way to offset the effects of jet lag.