Jet lag is a condition that happens when your body’s internal clock is out of sync with the time zone you’re in. It’s like your body saying, “Wait, why am I awake when I should be sleeping?” This can cause tiredness, difficulty sleeping, and even stomach problems. It can take a few days for your body to catch up, leaving you feeling jet-lagged.
The science behind jet lag lies in the body’s production of the hormone melatonin, which helps regulate sleep-wake cycles. Exposure to light suppresses melatonin production, signalling to our bodies that it’s time to be awake. However, crossing time zones can confuse this process, disrupting our sleep patterns.
Luckily, there are steps and tools available to help avoid the onset of jet lag. By using these resources effectively, travellers can minimise the impact of jet lag on their well-being and enjoy a smoother transition when crossing time zones.
Tips To Dodge Jet Lag
There are precautionary measures available to mitigate the effects of jet lag or prevent it entirely. These measures can significantly alleviate the discomfort associated with traveling across time zones. By implementing these precautions, individuals can better adapt to new time zones and maintain their well-being during travel.
Adjust your sleep schedule: Start adjusting your sleep routine a few days before your trip by going to bed and waking up closer to the local time of your destination.
Stay hydrated: Drink plenty of water before, during, and after your flight to prevent dehydration, which can worsen jet lag symptoms.
Get sunlight exposure: Spend time outdoors in natural sunlight upon arrival to help reset your body’s internal clock.
Avoid caffeine and alcohol: Limit your intake of caffeine and alcohol, as they can disrupt your sleep patterns and exacerbate jet lag.
Take short naps strategically: If you need to nap upon arrival, keep it short (20-30 minutes) to avoid interfering with your nighttime sleep schedule.
Stay active: Engage in light exercise or take walks to stay awake and alert during the day, but avoid vigorous exercise close to bedtime.
Consider melatonin: Consult with a healthcare professional about using melatonin supplements to help regulate your sleep-wake cycle if needed.
Tools To Help Beat Jet Lag
Various apps are available to help alleviate jet lag by offering personalised sleep schedules, tips for adjusting to new time zones, and reminders to stay hydrated and avoid excessive caffeine. These apps use scientifically backed techniques to assist travellers in syncing their internal body clocks with the new time zone, reducing the impact of jet lag symptoms.
By leveraging these digital tools, individuals can better manage their sleep patterns and make the most of their travels without being held back by jet lag.
Timeshifter
Timeshifter offers apps designed to help people control their circadian rhythms, improving health, performance, and safety. By understanding and managing internal biological time, users can reduce jet lag, mitigate the negative effects of shift work, and prepare themselves for peak performance when needed.
Their flagship product, the Timeshifter jet lag app, is the most downloaded and highest-rated app for combating jet lag globally, with over 96% of users reporting crossing time zones without feeling jet lagged. Additionally, Timeshifter is expanding its offerings to include a shift work app, providing shift workers with tools to optimise their sleep, safety, and quality of life.
StopJetLag
StopJetLag is a travel service offering a smart solution to beat jet lag effectively. Their customised plans help travellers quickly adjust to their destination’s time zone, ensuring they enjoy their trip from day one. Unlike typical advice, StopJetLag considers various factors like flight schedules, sleep patterns, and meal times to create personalised hour-by-hour schedules.
Utilising scientific research in chronobiology, their expert system software delivers comprehensive and accurate jet lag avoidance strategies, making travel smoother for all, even those with complex itineraries. With StopJetLag’s mobile apps, travellers receive timely reminders and access to tailored recommendations, enhancing their travel experience without jet lag interruptions.
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Entrain
Entrain is a free Android app designed by the University of Michigan to help users beat jet lag by offering mathematically optimal lighting recommendations. By simulating the user’s circadian clock and providing tailored advice, Entrain assists travelers in adjusting quickly to new time zones and schedules.
This app is beneficial for frequent travellers and shift workers alike, enabling them to bid farewell to the tiredness and grogginess associated with jet lag and irregular work hours. Moreover, Entrain’s developer, Olivia Walch, aims to expand its applications beyond travel, catering to diverse audiences such as shift workers, cancer patients, and athletes.
Gowwiz
Gowwiz is an app designed to combat jet lag by offering scientifically backed recommendations to help users adjust their circadian rhythms. Developed in collaboration with sleep experts, Gowwiz utilises chronobiology principles to suggest actions such as exposure to light and special meals at specific times, facilitating gentle and natural resynchronisation of the body.
By following the personalised program generated based on sleep habits and travel details, users can recover up to four times faster from jet lag, ensuring a smoother and more enjoyable travel experience.
BetterSleep
BetterSleep is a comprehensive sleep improvement platform designed to help users achieve better sleep quality. By incorporating scientifically proven techniques and tips, BetterSleep aims to address various aspects of sleep health, including falling asleep faster, sleeping deeper, and waking up feeling refreshed.
Through features such as SleepMoves, Bedtime Stories, and Sleep Hypnosis, users can create personalised bedtime routines tailored to their needs. Additionally, BetterSleep offers valuable advice on lifestyle adjustments, nutrition, exercise, nighttime rituals, sleep environment optimisation, and managing nighttime anxiety.
