Avoid jet intermittent with science -backed points

Any passenger who crosses multiple time zones is likely to experience a jet break. However, the good news is that the jet break can be stopped. Whether you are traveling in the next holidays or a Business trip In the future, here you need to know to defeat the Jet League.

Related: Business journey can destroy you. What to do about it

What is a jet break?

First, usually talk about jet breaks.

A person who is suffering Jet break Due to their usual daily locks and their time zone, the time zone is a temporary problem of sleep. When you usually travel in three or more time zones, you experience this problem. You will particularly see it if you cross the international history line. This is the line between the South and the North Pole, and it is also the limit between a calendar day and the next.

Travel conditions can also be helpful in jet intermittent, including sleep deprivation, in an uncomfortable position for a long time, excessive alcohol or alcohol and poor quality of air in the cabin.

When you arrive in a new time zone, your circidine rhythm is accustomed to the day where you left. As your body is adjusted, you may experience symptoms of jet break.

Signs of jet break

There are numerous symptoms associated with jet interval, but most common are:

• Fatigue
• The day of day drunkenness
• At night anxiety
• Sleeping is sleeping
• Difficulty in focusing
• Irritation
• Headaches
• Digestive problems
• Mood swings

After JourneyThese symptoms usually last for 24 to 48 hours.

Related: 4 ways to prevent jet break from sabotage your business trip

Is there a way to reduce or resolve the jet league?

to Jet interval controlYou need to align your body’s circidine rhythm with sunrise and sunset at the sunrise. There are also some other steps you can take:

Synchronize your headcadin rhythm

If you are going to defeat the Jet League, you need to harmonize your body’s 24 -hour internal clock for up to 24 hours. However, there are many factors to meet. They should be kept in mind.

You should keep in mind whether you are traveling to the east or the west. It is common to increase the jet interval while traveling to the east. Likewise, think about the number of cross zones. If you cross the three -time zones, you are more likely to be jet log. Travel time, your flight time, and your normal sleep schedule also plays a role.

As a result of these variables, the jet break cannot be treated in the same way. A plan included in light exposure and malariton is usually necessary to control the jet interval. Mighty, it can help you re -train your internal watch.

Also, to adjust your circidine rhythm, you need to give your activities the right time. At the wrong time of the day, the exposure to light and melaton can increase the jet interval and further affect your circidine rhythm.

Keep in mind that the symptoms of jet break can continue even when you have a developed journey plan. Although the jet interval affects everyone in different ways, the restoration of your circidine rhythm can reduce the possibility of a negative impact on your journey.

Related: 7 Things to add your morning routine to more fruitful in 2022

Maileton

Melton is a hormone that is naturally manufactured by the body. At night, just before sleep, your body begins to produce miletonin. In addition to helping you start sleeping, Melaton regulates your circidine rhythm.

By disrupting your circidine rhythm, jet interval can change the production of maatonin. The right dose of melton supplements can help to regenerate your internal watch. Melton’s supplements can be purchased at a prescription counter without any prescription. It is also possible to extend the levels of melatonin with prescription drugs that affect the production of maaton or affect its effects on the body.

Melton can mostly be taken without significant side effects. However, it may have some people interact with other drugs, which causes malice and stomach upset. Before taking mileton, consult your doctor like any medicine or supplement.

According to the UCLA Sleep Disorder Center, In the following circumstances, less, short -acting doses (0.5 mg or less) are recommended.

• Traveling to the west: When you adapt to local time, Melton can help move the body clock into later.
• Travel to East: Unless your physical watch becomes accustomed to the local time, take the maaton every night at local beds until it comes in the previous time.

For those who cannot take me -mileton or prefer natural alternatives, more natural deep sleep lost is an option. These gums often contain ingredients such as Valerian Route, Chamomile, Magnesium, or Emotion Flower, which can support gentleness and improve sleep without use of malateon.

Exposure to light

Natural light is the most important factor that affects circidine rhythm. As an important signal to manage their inner clock, even in cloudy days translate sunlight.

When you face natural light on your destination, the new time zone is easy to be. However, do not hurry out. As soon as you descend, you may want to avoid the light by the next morning, depending on how much you have traveled and when you get down.

Light from artificial sources, such as Electronic devicesAlso affects circidine locks. That way, when you are planning to sleep, stay in the dark and try to avoid artificial light.

When natural light is not available, what can you do? The LED light box can provide high aluminos with strong circidine effects. If you are traveling to the west, maximize the exposure of bright light in the evening. If you are traveling to the east, make sure you face more and more light in the morning.

How to stop the jet interval

Once again, the Jet League is cured. However, you can stop it or reduce its severity in many ways. Some science -based points below are listed:

Before traveling:

• A few days before your trip, adjust your sleep schedules. When traveling to the east, try to sleep and wake up every morning. While traveling to your west, try to wake up later and sleep first.
• Leave the house well. “There is pressure to fly half a way around the world,” says the famous travelwriter. Hik stius. “If you walk around after a busy night and after a wild bone visa party, a good opportunity is that you won’t be healthy for the first part of your journey.”
• Avoid alcohol and caffeine before your flight. This is possible These substances will make you suffer from a dehydration And causes you to suffer a jet intermittent.
• Be hydrated by drinking plenty of water. There is evidence that water deficiency can worsen the symptoms of jet interval. Be hydrate throughout your journey.
• Consider fasting. Is a A Theory It claims that fasting temporarily re -sets the circidine locks. That way, you can try to fast 12 to 16 hours. If you have a long, international flight, it can be easy because you can avoid eating in the plane.

During your flight:

• As soon as you board the plane, keep your watch at your destination time. If you do this, it will be easier to adjust your new time zone.
• If you are traveling long distances, you should try to sleep on the plane. Sleeping on the plane helps to manage your internal watch by aligning your sleep schedule with the destination time zone, which can reduce the trauma of transition to the new time zone. It also reduces relaxation fatigue, making your body easier to adjust and recover from a long flight. If you can’t sleep, try relaxing and resting.
• Do not drink alcohol or caffeine in the plane. It cannot be emphasized that these substances can reduce you and make the jet league worse.
• In every few hours, get up and walk. As a result, blood clots will be prevented and circulation will improve.
• Don’t worry, get comfortably. Worrying about a jet break can make the situation worse. Basically, whatever you can do Gold La Enough Coffee There can be a very strong placebo effect.

After arriving at his destination:

• Get sunlight as much as possible. A natural sleep is managed by sunlight through a natural sleep, which helps to regulate your circidine rhythm
• Eat your food at local time. Found at Surrey University 2018 study That eating on a local schedule can eliminate some jet break symptoms.
• Exercise regularly. ExerciseFresh air and daylight are the worst enemies of jet interval. In addition to improving sleep quality, exercise reduces stress.
• Wake up until the local bed arrives. Your body may beg for sleep, but force your body to transfer to local time. This helps to harmonize your body’s internal watch with the new time zone.

Related: 7 points for successful international business journey

Although the jet interval may definitely be dragged, it does not allow it to ruin your journey. With these tricks, you should be adjusted at any time.

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