9 Steps To Beat Jet Lag
During the Holidays, a lot of us will take a trip somewhere else around the world to see our family, and friends or simply to get some deep-needed sunshine. While traveling can be quite fun and bring amazing experiences, it also comes with some pitfalls among which is… jet lag!
Are you traveling this Holiday season? Have you experienced jet lag before?
Jet lag is a common traveler's woe that can leave you feeling groggy, irritable, and disoriented. Why is it happening? Because of circadian rhythm disruption of course! Our brain and nervous system are still the same as they were hundreds of years ago before air travel was invented. You see, we are not made to change time zones so quickly and easily. Before, we had to travel on foot or on horseback which took a lot of time. 🤭Time which allowed our circadian rhythm to adapt to the changing light and temperatures across the globes. Doing the same thing in a few hours is way too short for such important adaptations.
🤔So, what shall you do on this Holiday trip?
Fear not! With a few simple steps, you can minimize its impact and arrive at your destination refreshed and ready to explore. This blog post will guide you through 9 steps to beat jet lag like a pro. Let's get started!
1. Stay Hydrated
The first and most crucial step in combating jet lag is to stay hydrated. Opt for filtered and non-fluoridated water or spring water to keep your body well-hydrated during your journey. The high electromagnetic fields coupled with the poor air quality in the airplane leads to dehydration. Some people prefer to limit their water intake before and during the flight to avoid the much dreaded bathroom trips in the air but trust us, it’s worth it. Make sure to avoid caffeine as well as it dehydrates you further and increases your stress hormone levels, which are already elevated because of the physiological stress of flying. By the same token, make sure to avoid alcohol three days before, during, and three days after your trip. It dehydrates you and can disrupt your sleep patterns and make jet lag worse.
“Holiday trip without alcohol? No way!”
Well, you don’t want to experience jet lag, that’s why you’re here. Enjoy festive moments on Holidays by being healthy.
2. Use a Sleep Mask
Using a sleep mask on a plane is a practical choice for enhancing your in-flight experience. It effectively blocks out ambient light, aiding in relaxation and promoting better sleep, particularly during long-haul flights. This can help mitigate jet lag, improve overall comfort, and ensure you arrive at your destination feeling more refreshed and alert. Whether you're a frequent traveler or simply seeking restful sleep while airborne, a sleep mask can make a significant difference in the quality of your journey. Access complete darkness and tap into the deep rejuvenating sleep during this Holiday trip!
3. Use Noise Reduction Earplugs
Using earplugs on a plane is a smart choice to minimize the disruptive noise of the aircraft's engines, crying babies, and chatty passengers. This simple accessory can significantly improve your comfort and help you relax or sleep during your journey. Studies have shown that we are often woken up by light noises we don’t consciously register or remember once we are awake. By reducing noise, earplugs ensure a more peaceful and enjoyable travel experience and enhance your sleep, making them an essential addition to your in-flight essentials. Enjoy the sound of silence even when the whole world is partying!
4. Harness the Power of Natural Light
Natural light is your best tool for resetting your body clock. Exposure to sunlight helps regulate your internal clock, so make the most of it. As soon as you land, adopt the light schedule of the local place. This means that if you land during daytime, go outside as soon as you can and bathe in natural sunlight. This is a powerful cue for your nervous system and will help your brain understand exactly where on the planet you are and what time of day it is.
Make sure to watch the sunrise and the sunset every day when you arrive at your destination and when you get back home. These two moments are the most important to set your circadian rhythm.
5. Wear Circadian Light Harmonizing Glasses
The light you are exposed to is the most powerful signal your body uses to set your circadian rhythm. The more you are in sync with your environment, the better you’ll be able to deal with jet lag. Using high quality circadian light harmonizing glasses allows you to change the spectrum of light that your eyes perceive from the environment. You want to match the signal your eyes see to the light present in Nature wherever you are on the planet. This means that if you land during nighttime, make sure to keep your nighttime lenses on until it’s daytime even if you stay awake and choose to be active during that period. Isn’t that powerful? You can make that light transition with circadian tools on the trip.
What about if you are traveling east? One of the best ways to get over jet lag quickly is to arrive at your destination in the evening.
When you travel east, you should synchronize your local time zone to the destination time zone a few days before you travel.
For example, when it's daytime in your destination’s time zone, make sure you are wearing VivaRays Daytime Light Harmonizing Glasses, and when it's post-sunset in your destination wear VivaRays Nighttime Circadian Glasses
6. Adjust Your Sleep Schedule
Begin by gradually shifting your bedtime and wake-up time in the days leading up to your trip, moving them 15 minutes earlier ( if traveling east) or later( if traveling west) each day.. This helps your body acclimate to the upcoming time zone, making it easier to adjust upon arrival. It’s a simple step that might sound too easy but trust us. It’s these small, simple steps that add up to set you up for the most enjoyable trip ever. When your body and mind are in sync and circadian clocks work as intended, you don’t have to think of jet lag!
7. Incorporate Exercise
Movement! Exercise can be a powerful ally in countering the effects of jet lag. By engaging in physical activity, particularly in natural light, you can reset your body's internal clock, promote better sleep, increase alertness, reduce stress, and improve your mood. Just remember to choose the right timing and intensity based on the appropriate moment of the day. You want to be active during the day and relax in the evening and at night. Get that body movin’🕺🏻💃🏻and stimulate your lymphatic system.
8. Use the Power of Grounding
Being barefoot on natural ground allows the negative charge of the earth to enter your body and help increase the electric current running every one of your cells. A higher electrical charge means better sleep, healing, and recovery. As soon as you get off the plane, go barefoot on the earth or grass and take the time to assimilate into your new environment. Aim for at least 20 minutes. Don’t skip this step, it’s essential!
9. Use a high-quality magnesium supplement
Magnesium, often regarded as the "calming mineral," plays a crucial role in over 800 functions within the human body. As stress levels rise, so does the demand for magnesium. When you're navigating the high-stress environment of travel, compounded by factors like electromagnetic fields, noise, subpar air quality, and dehydration, it creates an ideal scenario for magnesium depletion. Even if you maintain a balanced diet, obtaining sufficient magnesium from food alone has become increasingly challenging. Fortunately, incorporating a high-quality magnesium supplement into your routine can help maintain optimal magnesium levels. This not only aids in combatting jet lag but also contributes to your overall well-being by alleviating travel-induced fatigue and stress. Take your mineral dose and you’re good to go🚀
Even if jet lag remains a challenging aspect of long-distance travel, disrupting our body's natural rhythms, we can effectively combat its effects and arrive at our destination feeling more refreshed and ready to make the most of our time away with the right strategies and tools in our suitcase. By incorporating a comprehensive approach, we can significantly mitigate the impact of jet lag.
The steps detailed in this blog post, serve as a comprehensive guide to beating jet lag like a pro, ensuring a smoother transition and a more enjoyable travel experience. Safe travels, VivaRays Friends!