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Exposing oneself to natural light helps regulate the circadian rhythm, adapting the body and mind to the new time zone.
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Melatonin and breathing techniques improve sleep as they facilitate adaptation to new schedules.
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Adjusting meals according to local time helps synchronize the biological clock, avoiding the dreaded night hunger and digestion-related problems.
In afew days the Chicago Marathon will be run, and after less than a month it will be New York City‘s turn. If you, like me, are about to leave for one or the other destination, you are almost certainly wondering how to best manage jet lag. To reduce its effect and make it easier for the body to adapt to the new time zone you can try a few strategies, using light to our advantage and carefully managing sleep and nutrition.
Exposure to light
The circadian rhythm, a kind of “internal timer” of our body, adjusts according to environmental signals, of which light is the most relevant. To adapt more quickly to the new time zone, it is helpful for the eyes to receive as much natural light as possible. This process can be started as early as before the trip or during the flight by sitting near the window to take advantage of natural light from outside. In the case of night flights, or with the windows down, you can take advantage of the light from a small flashlight to help you give light input to your eyes, as long as you do not disturb your neighbors. Once you arrive at your destination, you can take a walk outdoors or a jog to get used to daylight, even on a cloudy day. In the evening it is best to avoid prolonged exposure to artificial light, including that of cell phone, computer and TV screens, to give a clear message to the brain that it is time to get ready for bed. This actually should be a good habit to have at all times, not just on trips involving jet lag.
Manage sleep
In addition to adjusting light exposure, it is also important to understand how to manage sleep. After a long flight, you may want to sleep when you should be awake, or stay awake when you should be resting. Your body prepares for sleep by releasing a hormone, melatonin, in the evening hours to facilitate sleep. However, this process can be affected by time zones. Taking a melatonin supplement can help restore the correct circadian rhythm. You can also opt for other natural remedies such as chamomile or valerian, which in turn promote relaxation. Avoid caffeinated beverages in the afternoon and limit coffee and/or tea consumption in the morning. Once you are lying in bed you can try some slow and deep breathing techniques, which can help you relax your mind and body so that you can more easily accompany yourself into the arms of Morpheus.
Regulate meals
Your stomach also follows a cycle marked by more or less precise schedules. Mealtimes can influence your biological clock and, if well managed, can be a great help to you in adapting more quickly to the new time zone. You can get ahead of the game and start changing your meal times even before departure so that they are closer to those in your destination country. While traveling, try to eat based on the arrival country’s schedule. Even if you don’t have much of an appetite, take advantage of the meals served by most airlines on very long trips, which are specially scheduled to help passengers familiarize themselves with the new time zone. Once you have landed, don’t start eating uncontrollably, based solely on hunger, because you may send your body into confusion. Try to stick to local schedules, have a nice full meal at dinner so you can try to avoid waking up hungry in the middle of the night. However, if nighttime hunger should still wake you up you ignore it: getting up to snack would break the new rhythm you are trying so hard to (re)build.
Not only in case of jet lag
Tips for dealing with jet lag can also be useful in daily life. Maintaining a regular schedule of sleep, light exposure and nutrition can improve the body’s overall functioning and promote restorative rest, which is essential for facing daily challenges with energy and clarity. (Via Training Peaks)