Discover how to optimize your travel experience with practical strategies to quickly adapt to new environments and schedules.
Jet lag , the bane of many travelers, can put a damper on an entire travel experience, especially when crossing multiple time zones. This phenomenon occurs when the body’s internal clock, or circadian rhythm, is disrupted as it adjusts to a new location . However, there are practical strategies that can help you reduce its effects, so you can make the most of every day of your trip without losing valuable time to fatigue or insomnia.
Tips to Combat Jet Lag
«Without any change in routine, it takes the human body about an hour per day to adjust to a new time zone ,» explained Dr. Eugene Delaune, a travel physician and senior consultant at Allianz Partners USA. «This means that without any extra effort, it can take travelers more than a week to fully adjust to a new time zone when crossing the ocean,» he added.
Dr. Delaune suggests the following tips to help you adapt more quickly to the new time zone:
5 Tips to Overcome Jet Lag When Flying from East to West (from Argentina to Europe)
- Start adjusting your sleep schedule several days before your trip to align it with your destination. Try to get up and go to bed earlier each day during the week leading up to your trip.
- On the day of your flight, especially if it is an overnight flight, try to get as much sleep as possible during the flight.
- When you arrive, avoid the temptation to take a nap . It is advisable to take a shower, change your clothes and spend time outdoors, to convince your body that a new day is beginning.
- Even if you feel exhausted the first night, a sleep aid such as melatonin, Benadryl, or a doctor-prescribed benzodiazepine can help you avoid waking up in the middle of the night.
- If you wake up during the night, stay in bed and be inactive . You can read or meditate until you fall asleep again or until the sun comes up.
Tips to Overcome Jet Lag When Flying from West to East (Europe to Argentina)
- In addition to gradually changing your sleep schedule before your trip (going to bed and waking up later each day), it’s best to avoid sleeping during the flight.
- Since your body may want to wake up early even if you feel exhausted, using a sleep aid before bed on the first night helps you achieve deep sleep and adjust more quickly to the new time zone.
Additional Recommendations from Dr. Delaune to Combat Jet Lag
- Avoid alcohol , as it causes dehydration and leads to poor sleep.
- A dark room during sleep periods and a bright environment when awake helps reset the biological clock.
- Avoid heavy meals during the flight.
- Wear compression stockings to improve blood circulation on long flights.
With these tips, it is possible to mitigate the effects of jet lag and enjoy a much more pleasant and productive travel experience.
