Traveling across time zones can leave you battling jet lag, but a few simple strategies can make all the difference.
The excitement of new places and the promise of adventure often give way to exhaustion, leaving you longing for rest.
But with just a little extra planning, you can fully embrace your journey without the suffering jet lag brings.
Why we experience jet lag
Jet lag starts with light, the force that governs our internal clocks, according to Goop. It’s light that signals to our brain whether it’s time to sleep or wake, to function or rest.
Light triggers the release of hormones and neurotransmitters, setting our circadian rhythm in motion.
In the morning, exposure to light prompts the release of cortisol and testosterone, energizing us for the day ahead.
At night, GABA and adenosine, are released. These are “naturally occurring, calming chemicals,” according to Goop.
When we travel across time zones, these processes fall out of sync resulting in disruptive symptoms.
What is the best remedy for jet lag?
Here are a few things that could help get rid of jet lag.
Light exposure
Adjusting your circadian rhythm with light exposure before traveling can ease the effects of jet lag even before you board the plane.
“It generally takes about a day to a day and a half to shift your circadian rhythm by one hour,” sleep coach Kelly Murray told Goop.
A simple strategy is gradually shifting when you go to sleep and when you wake up by one hour each day leading up to your trip, allowing your body to better align with your destination’s time zone.
Exercise
Exercise can play a crucial role in adjusting your circadian rhythm, but timing is everything. If done correctly, it can help synchronize your body’s internal clock.
“Exercising at 7 a.m. or between 1 p.m. and 4 p.m. shifted the circadian rhythm to an earlier time,” Medical News Today reports.
However, exercising between 7 p.m. and 10 p.m. can have the opposite effect, pushing the body’s clock back, potentially disrupting your sleep even more if you’re not careful.
Yoga Nidra
Yoga Nidra, or “yoga sleep,” offers a restorative reprieve for the weary traveler, according to Travel + Leisure.
This practice brings you to a state of consciousness that hovers between your waking hours and sleep. Just 30 to 60 minutes of Yoga Nidra is said to provide the equivalent of two to four hours of rest, according to The Art of Living.
With accessible online videos, travelers can easily immerse themselves in this calming practice, offering a deep sense of relaxation without the need for hours of sleep.
Short naps — or even better, no naps at all
A long nap may seem like a tempting remedy for jet lag, but it can often make matters worse.
“Quick fixes, like taking naps, can make the effects more pronounced,” according to Baylor University.
While it’s best to avoid lengthy rests, the Centers for Disease Control and Prevention advises if a nap is absolutely necessary, keep it quick — no longer than 15 to 20 minutes.
This way, you can refresh without further disrupting your body’s adjustment to a new time zone.