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Common symptoms of jet lag include fatigue, irritability, loss of appetite, nausea, sleep disturbances (especially between destinations with large time differences), mental disturbances, difficulty concentrating, and even memory loss. Although this condition doesn't last long, it significantly hinders passengers, especially those traveling for short periods such as business or leisure. The time required to regain balance can negatively impact work performance and the quality of the trip.
Jet lag doesn't have a long-term impact, but it can significantly affect your journey. (Image: The Sunday Times)
Flights from West to East will cause more severe symptoms than those in the opposite direction and take longer to recover. Theoretically, the time it takes for the body to regain its balance is proportional to the number of time zones the flight crosses, but generally, for westbound flights, it takes about a day, while for eastbound flights, it takes about a day and a half to return to normal.
How to prevent jet lag:
- Drink plenty of water before and during the flight.
- Limit alcohol and caffeine intake 3-4 hours before bedtime, as well as while flying. Caffeinated drinks can worsen jet lag.
- Do some light exercise and physical training about a week before your flight to help your body adjust to the new environment. Stand up, walk around, and stretch whenever possible while on the plane. This reduces the risk of muscle soreness and swelling from sitting for too long.
- Use lavender, rosemary, and green tea essential oils to reduce stress, promote relaxation, and improve mental alertness.
- Eat plenty of foods rich in melatonin. Melatonin plays a crucial role in balancing and regulating the body's sleep-wake cycle, ensuring a good night's sleep and a refreshed wake-up the next day. Cherries are rich in melatonin, and passengers are advised to eat plenty of cherries before bed and in the days leading up to their flight.
- You should start your anti-jet lag diet about 4 days before departure. Increase your intake of protein-rich foods like meat, fish, eggs, and cheese at breakfast and lunch. This will stimulate the production of substances that help rebalance your body's biological clock. In this diet, you should also add carbohydrate-rich foods like vegetables, fruits, whole grains, and dairy to promote restful sleep after the fatigue of the flight.
Adjusting your watch to the time zone of your destination will help your brain adjust to the local time zone.
- Try to fall asleep naturally on the plane and minimize the use of sleeping pills. This is because prolonged sleep or coma lasting for hours on the plane, without movement, can easily lead to blood clots.
