How to Manage Jet lag and Stay Energized
Many people who travel for business across various time zones have the sleep disorder known as jet lag, which typically only lasts for a brief period of time.
It happens when the body’s internal clock or circadian rhythm is thrown off by an abrupt change in the local time, which can result in symptoms such as fatigue, insomnia, headaches, irritability, and digestive problems. Because jet lag can have a negative impact on a business traveller’s performance as well as their productivity and well-being, it is essential to find effective ways to combat the condition.
In this article we will provide an effective way to manage jet lag and keep you energized throughout your business trip.
Effects of jet lag:
- Jet lag is a common source of exhaustion, which can make it difficult to concentrate and be productive while travelling for work.
- Irritability is another symptom that can be brought on by jet lag, which can make it challenging to communicate with co-workers and customers.
- Because jet lag can make it difficult to concentrate, this can have a negative impact on the quality of work that is completed while travelling for business.
- Jet lag has been shown to raise the probability of accidents occurring in a variety of settings, including the workplace and public transportation.
- Jet lag is a common cause of dehydration, which can make it more challenging to think properly and come to reasonable conclusions.
- Jet lag has been shown to cause disruptions in normal sleep patterns, which can result in feelings of exhaustion and difficulties concentrating.
- As a result of jet lag, one’s stress levels may rise, making it more difficult to deal with the responsibilities that come with a business trip.
In addition to these immediate impacts, jet lag can also have long-term ramifications for a person’s health, including an increased risk of cardiovascular disease, stroke, and diabetes. The cumulative effects of jet lag can be severe, especially for business travellers who frequently move time zones.
Definitions of Terms Used When Discussing Jet Lag
- Jet lag is defined as a temporary sleep disorder that can affect people who travel across multiple time zones.
- Circadian rhythm is how the body’s internal clock regulates sleep-wake cycles, body temperature, and other bodily functions.
- Sleep hygiene includes practices that promote good sleep, such as establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding the intake of caffeine and alcohol before going to bed.
Strategies for managing jet lag
There are a number of strategies that business travellers can use to stay energized and productive in managing jet lag.
The most important strategies include:
1. Adjusting your sleep schedule before your trip:
You can lessen the effects of jet lag by adjusting the times you go to sleep and get up in the days leading up to your journey so that they correspond with the time zone of your destination.
In the days preceding up to your business trip, you should begin going to bed and getting up at earlier times, especially if you will be travelling to the east.
If you are going west, you should get into the habit of staying up later and getting up later. Your body will be better able to acclimatise to the new time zone even before you arrive if you do this.
2. Using light therapy – Get Some Sunlight and Exercise
Exposure to natural sunshine and engaging in some form of physical activity throughout the daytime can be helpful in warding off the effects of jet lag.
Your circadian rhythm can be adjusted with the help of sunlight, which sends signals to your brain about when to be alert and when to be drowsy.
In addition to helping you deal with jet lag, exercise can improve your mood and metabolism, giving you more energy to get through the day.
Spend some time in the morning hours in brilliant light if you are going in an easterly direction. Spend some time in an area with plenty of light in the evening if you are travelling west.
3. Taking melatonin:
Taking melatonin supplements or medicine that can help you sleep better at night is another effective strategy to deal with jet lag. Melatonin is a hormone that regulates your sleep-wake cycle and can help you fall asleep more quickly and remain asleep for longer.
Melatonin can also help you wake up feeling more refreshed. However, prior to taking any supplements or medications, you should discuss the matter with your primary care physician because these substances may cause adverse effects or interfere with other medications.
4. Getting Physical Exercise:
Physical activity can help combat jet lag by resetting your circadian rhythm, boosting your vitality and mood, and enhancing the quality of your sleep:
- Exercising can help you adjust to a new time zone by exposing you to natural light and increasing your body temperature, two crucial signals for your internal clock. Depending on the direction of travel, research indicates that exercising at specific times of the day can alter your circadian rhythm forward or backward.
- The release of endorphins, dopamine, and serotonin, which are neurotransmitters that increase your sense of well-being, motivation, and alertness, can also help you deal with jet lag-related fatigue and irritability. In addition to enhancing cognitive and physical performance, exercise can increase blood flow, oxygen intake, and metabolism.
- Exercise can also help you sleep better by reducing stress, anxiety, and tension, which are prevalent sleep-disrupting factors. In addition to regulating your body temperature, exercise can help you fall asleep more quickly and remain asleep longer.
5. Sticking to a regular sleep schedule:
By synchronizing your internal clock with the local time zone, increasing your sleep quality and quantity, and preventing daytime drowsiness and fatigue, a regular sleep schedule can reduce jet lag.
Here’s why and how:
- By maintaining a consistent sleep schedule, you can assist your internal clock in adjusting to the new time zone more quickly and efficiently.
- By maintaining a consistent sleep schedule, you can ensure that your body and mind receive the rest they need to function at their best.
- By maintaining a consistent sleep schedule, you can assist your body and mind in remaining alert and energised throughout the day.
6. Staying hydrated:
Drinking plenty of water and avoiding beverages that can dehydrate you or affect your sleep quality, such as alcohol and caffeine, is another method to reduce jet lag. Dehydration can exacerbate jet lag symptoms, whereas alcohol and caffeine can disrupt your sleep cycle and make it more difficult to acclimatise to the new time zone.