Long-distance travel often brings several health consequences, and jet lag is one of the main ones. You might start feeling tired, or unable to concentrate. Quick recovery from these symptoms is the key to returning to feeling like yourself and adjusting to the new time zone. The question is: how do you overcome jet lag when home?
You can adjust to local light, stay hydrated, eat light meals, and rest properly. Many ones in Palm Beach County prefer IV treatment to boost recovery.
Keep reading our article to learn how to overcome jet lag and feel your best after long-distance travel!
Common Symptoms of Jet Lag
Symptoms of jet lag can vary. Chances are you experience only one symptom, or you may have many. Some of the common jet lag symptoms include:
- Daytime fatigue.
- Mood changes
- Trouble sleeping at night.
- Difficulty concentrating.
- Stomach problems like nausea or upset stomach.
- Headaches or feeling dizzy.
- Feeling irritable or anxious.
- Lack of energy to do activities.
How Can You Get Over Jet Lag After A Trip?
After a trip, your body naturally demands time to adjust to the new time zone. However, if you require to be functional in a short time, here are the expert ideas you can follow:
Manage Sleep Time
First, you must ensure you are sleeping at the right bedtime time. All of us typically have an optimal time when our body wants to sleep: around 11 p.m. to 7 a.m. This period is known as the ‘circadian window.’ Take rest as much as possible after you have reached your destination. Some essential things that will help you relax include:
- Avoid going to bed right after you have been in front of your phone screen and watching TV. Wait at least an hour.
- Plus, don’t go to sleep if you arrive in the daytime. For harder situations, you can take a short nap, but not more than 15 to 20 minutes at a time.
- Keep your mind away from all unresolved worries.
- For better sleep, you can wear noise-canceling headphones or earplugs, and eye masks can also be very effective.
- Melatonin is a special hormone that rises at least 2 hours before bedtime. However, if you’re traveling, it might need a little boost. So, you can take melatonin as a nonprescription sleep aid in doses that should be no more than 10 milligrams.
Light Exposure
It is essential to adjust your body to the new environment. When you travel across time zones, your exposure to natural light changes due to the difference in sunrise and sunset times in the new location.
This slight shift affects your internal clock, which regulates sleep and wakefulness. So, it’d be best to expose yourself to light strategically. For this, spend some time in natural sunlight. It is like signaling your body to wake up. In the evening, avoid bright light, especially blue light from screens. It helps your body prepare for sleep and recover from jet lag.
Create A Comfortable Sleeping Environment
Along with the other checks, ensure you have the most comfortable environment to ensure a comfortable sleep. For this, here are a few essential checks:
- Keep the room cool as much as possible. Ideally, the room temperature should be between 60–67°F.
- Block outside light and create a dark sleeping space.
- Keep your sleeping area neat clean and free of any distractions.
- Use comfortable bedding, including soft, breathable sheets for sleeping.
- You can do some relaxing activities like reading or meditating before bed.
- Calming scents like lavender can make a big difference.
- Limit Caffeine And Alcohol Intake
Caffeine and alcohol harm the quality of sleep. Alcohol might make you feel sleepy at first, but it can disrupt your sleep later in the night. So, it is a must that you need to limit your caffeine and alcohol intake to ensure quality sleep after a trip.
Caffeine is typically found in coffee, tea, energy drinks, and chocolate. Try to avoid these drinks in the afternoon and evening. Instead, you can switch to decaf or try herbal teas like chamomile, which will help you relax.
Eat Light Meals
If you are going to sleep hungry, there is a higher chance you can wake up at night after a short time of sleeping. So, try to eat a little to curb your hunger and let your body fall asleep without distractions.
However, avoid eating too much, as it can make your stomach work harder. For example, you can eat a small bowl of oatmeal with fruit or a piece of toast with peanut butter. A yogurt with a few nuts or a banana or apple with a small handful of almonds are also good choices. These foods are easy to digest and let you feel light the whole night.
Ensure Proper Hydration
Staying hydrated is essential before bed, as it helps regulate body temperature and supports brain function. It also helps manage jet lag symptoms and other travel fatigue, like headaches, dry skin, or tiredness.
Try to drink water throughout the day instead of all at once. Plus, avoid too many sugary drinks, as they can make you dehydrated. Along with the water, you can eat hydrating foods like watermelon, cucumber, or oranges. These can help you stay hydrated longer.
Get Mobile IV Treatment
Most of the jet lag consequences are caused by dehydration and lack of essential nutrients. Rapid hydration and quick replacement can easily provide relief from these symptoms quickly. For this, you can take an effective IV treatment.
The rehydrating process from taking lots of fluids orally can take a lot of time, but IV treatment can provide you with essential fluids directly in your vein and hydrate you instantly. It also provides the nutrients your body needs to combat fatigue from jet lag and boost your immune system.
Most professional IV providers in Palm Beach County, like WEL Palm Beach, offer customized IV solutions for jet lag that help you recover quickly and feel refreshed after a trip.
How Long Does It Take to Get Over?
The time duration one can properly get over the jet lag depends on your body condition and the length of the time zone shift involved. As a general rule of thumb, it will take one day to adjust for each time zone crossed. However, many start feeling better within a few days or weeks. You can follow the proper methods we have mentioned above to speed up your recovery.
Should You Nap When Jet Lagged?
Yes, you can nap when jet-lagged, but it should be short, around 20-30 minutes. It is helpful to avoid further disrupting your sleep schedule. A quick nap helps you to recover from excess daytime sleepiness related to jet lag. However, avoid longer naps as it can worsen your jet lag symptoms.
In Closing
Jet lag can be tough, but it won’t last if you take proper steps to recover. Over time, you need to adapt to your new time zone. Stay hydrated, eat light meals, and stick to a proper sleep schedule. You can also take short naps or boost recovery from an IV treatment.
If you are looking for professional IV providers in Palm Beach County, contact our mobile IV team. Our IV therapists will come to you for quick and effective care!
Frequently Asked Questions
Why do people feel tired after long flights?
Long flights disrupt your body’s clock and routine. As with changing the time zone, it makes it harder for your body to adjust, which results in fatigue.
When should I start preparing for a time zone change?
You can start adjusting your schedule a few days before your trip. Gradually, you can shift your bedtime and wake-up time closer to the new time zone.
Is jet lag worse when flying east or west?
Jet lag is often worse when you are flying east as it shortens your day. Flying toward the west lengthens the day, which is easier to adjust to.
