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The modern world of international travel comes with a peculiar challenge that can also derail the most experienced travelers: Jet Lag. As our bodies struggle to align with new time regions, we often find ourselves fighting with fatigue, mood and disrupted sleep patterns.
However, recent research suggests that with the right approach, we can significantly reduce these effects and adapt more quickly to new time areas. Jet lag occurs when a rapid travel in time area disrupts our circadian rhythm-the internal clock of the body that controls our sleep-jagging cycle. ,
As Dr. Sara Al Medic, Sleep researcher and a cognitive neuroscientist at the University of California at Irwin said, “Our circadian rhythms are fine in our environment and when we travel in time areas, we essentially disrupt this delicate system. Understanding how to navigate this disruption can cause all differences. ,
While this disruption affects everyone differently, the effect deteriorates with age. The good news is that we can apply strategic intervention to reduce the effects of jet lag by understanding the science behind our body’s time system.
The direction matters
In an interview with HT Lifestyle, Varun Shetty, co-founder, director and high-demonstration coach shared at the Invocus Performance Lab, “The management of Jet Lag is a significant factor in the management of Jet Lag. East travel is usually West West There is a big challenge than the journey. As saying for the west journey to the west.
Power of preparation of pre-journey
For flights on the east, Varun Shetty suggested, “Preparation should begin at least two days before the departure. The key is to shift your waking up time every day 30-45 minutes before. This adjustment should be accompanied by immediate contact for bright light when waking up, consumption of initial caffeine and morning exercise within 60 minutes. These three elements – light, caffeine and physical activity – work together to shift their interior clock. ,
Dr., a prominent specialist of Sarkadian Rhythm Research, Dr. Felice C Zee emphasized this and said, “Preparation for the journey is not only about packing bags; it is about preparing our body for a smooth transition in new time areas. Simple adjustment can significantly reduce the effect of jet intervals.
Varun Shetty revealed, “Westbound passengers face an easy adjustment, but still can benefit from preparation. The strategy here involves a delay of 30–45 minutes in the daily routine, including wake time, caffeine intake and exercise. Additionally, exposure to bright artificial light in the evening helps the body prepare for later beds. ,
Temperature minimum: Your circadian navigation tool
Varun Shetty exposed, “An important to compete with Jet Lag, a low-term factor is considering your temperature to be minimal-the point in a cycle of 24-hour when your body temperature is the lowest. It usually your By managing light risk around this important period, you can effectively reset your internal clock.
He advised, “For the east travel, seek bright light risk one to two hours after the minimum of your temperature (depending on the area of your home). Conversely, for the visit to the west, for your temperature travel It is important to have light risk – two to two hours before the minimum – it may be wrong to reduce jet lag symptoms instead of reducing them.
Strategies on arrival: fast customization
Once you reach your destination, some practices can accelerate adaptation according to Varun Shetty –
- Align at a meal: Following the local food schedule helps to regulate your body’s clock. The new time can aid in fasting adjustment for 14–16 hours before its first meal in the area.
- Use portable light device: When natural sunlight is unavailable, bright lighting therapy equipment (5,000–10,000 lux) can mimic the daylight to help reset your circadian rhythm.
- Block blue lights in the evening: Wearing red-lens glasses or using apps that filter blue lights, can promote melatonin production, support comfortable sleep.
- Attach to regular exercise: Morning physical activity in your new time area confirms the alignment of your body at the local time. Even a small walking journey can positively affect your circadian adjustment.
Busting Jet Lag Myth
A glass of wine or pop during your flight can be attractive to arrive for a sleeping pill, but these quick improvements are often backfires. Varun Shetty explained, “Alcohol can dehydrate you and disrupt your sleep, making you difficult to recover after landing. On the other hand, sleeping pills can cause pride and throw your inner watch even more. Instead, keep it simple – hydrated, get the right amount of light risk, and include small activities such as stretching or walking to reduce the infection in a new time area. ,
Jet interval is a matter of past
Varun Shetty concluded, “Jet Lag does not need to put a sponge on your travel plans. By exploiting your body’s internal clock science, you can take active steps to feel energetic and ready, whether you land wherever. Small adjustments, such as managing your light risk, using your dining time, and using travel -friendly techniques, can create a world of differences. ,
For repeated travelers – whether jetting or dream vacation for work – managing jet lag is not just helpful; This is necessary. These simple, science -backed strategies can help you leave the jet lag behind and focus on enjoying both travel and destination.
Disclaimer: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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