We're planning accordingly with tips from doctors, sleep experts, and even a travel show host
Travel can be tough. Sure, there are definitely the exciting aspects to it, especially when it means we're going on vacation, but if it involves traveling to different time zones, then we have to deal with jet lag, which is... not fun at all.
Jet lag is a physiological condition that takes place when we travel faster than our biological clock can reset. When we experience jet lag, we're experiencing a disruption in the rhythms of daily life that are out of sync with the local light-dark cycle. Our bodies operate on a 24-hour cycle known as the circadian clock, which is the internal timing system that dictates when crucial bodily functions take place.
Gradually shift your daily activitiesThree to five days before you travel, Benson recommends beginning a gradual shift in major daily activities."If you're traveling east [shifting forward], begin waking up, going to bed, eating, and exercising earlier, so that you are eventually one to two hours closer to your destination time zone. If you're traveling west [shifting backward], gradually perform the same activities later.
Consider your light exposureLight exposure, both while traveling and once you reach your destination, can affect your jet lag."It's also important to consider your exposure to light, including artificial lights, sunlight, and light from your devices," says Benson."While on the plane, do not use bright screens with blue light if you should be winding down and going to sleep.
According to Benson, new research suggests that not eating can help reset the body's circadian rhythm because the timing and content of meals has an influence on your internal clock."By fasting, you're eliminating the cues from food, which can help or hurt your time zone assimilation. If carefully planning your three meals while traveling is too difficult because of airport restaurants being closed or not being fed at the right time on the plane, then fasting is a great alternative.
It has been proposed that alternating the intake of carbohydrates, which stimulates sleep, with protein, which stimulates alertness before, during, and after travel can help hasten the matching of the endogenous sleep-wake cycle to the exogenous environment. But in my opinion, it's best not to complicate one's diet during and before travel. Your body will re-align with your cycle if you just let it.
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