Beat jetlag with expert strategies: Common mistakes travelers make

Jetlag, the time zone shift notorious for turning dream vacations into exhaustive trials, poses a significant challenge for both frequent and occasional travelers. Medical experts have shared strategies aimed at reducing its effects and steering clear of common pitfalls. According to the Cleveland Clinic, jetlag occurs after rapidly crossing multiple time zones, disrupting our internal clock—known as the circadian rhythm—which regulates sleep, wakefulness, hunger, and other physiological processes. The National Institute of General Medical Sciences emphasizes that misalignments can deeply impact both physical and mental health.

Strategic Pre-Travel Planning

Preparation for battling jetlag begins long before boarding a plane. Dr. Agustín Folgueira, from the Sleep Medicine Section at the Hospital Italiano’s Neurology Service, advises that travelers prioritize sleep schedule adjustments and avoid last-minute packing. Achieving adequate sleep, ideally between seven to nine hours before departure, is crucial. Dr. Folgueira also recommends gradually adjusting one’s sleeping hours in the days leading up to the flight—advance the bedtime for eastward travels, like heading to Europe, and delay it when traveling westward.

Managing In-Flight Habits

In-flight behaviors are pivotal in combating jetlag. Dr. Folgueira emphasizes the importance of staying hydrated and minimizing the intake of caffeine and alcohol. Adjusting your watch to the destination’s time zone and aligning onboard meals and rest periods accordingly can also help anticipate the new rhythm.

Common Jetlag Symptoms

Jetlag manifests more than just through fatigue. Dr. Folgueira lists drowsiness, sleep initiation or maintenance issues, mood swings, and gastrointestinal disturbances as frequent symptoms, which can persist for about a day for each time zone crossed. He notes that the impact is often more pronounced in business travelers, where performance is paramount. Simple yet effective countermeasures include taking short naps of 20-30 minutes and using stimulants like caffeine in the morning. In severe cases, prescribed sleep aids might be considered, especially if sleep difficulties could impair activities at the destination.

Approaches to Medication and Light Exposure

While some might consider using melatonin, phototherapy, or hypnotics like Zolpidem to alleviate jetlag, Dr. Folgueira stresses the importance of medical guidance, particularly due to potential contraindications such as alcohol consumption and risks of sleepwalking. The timing of light exposure or melatonin intake is critical, as improper timing could worsen jetlag and delay the synchronization of the biological clock. The Mayo Clinic points out that symptoms typically emerge one to two days post-travel and fade as many days as the crossed time zones.

Beyond Sleep: Total Adaptation Tips

In managing jetlag, it’s also advisable to consider dietary strategies and schedule organization:

• Maintain light meals during the initial days at the destination, especially in areas with spicy cuisine to avoid digestive discomfort.
• Engage in outdoor activities like walks or park visits and postpone indoor plans or museum tours until fully adapted.
• Adjust to the new destination’s schedule from the moment of embarkation, aligning meals, rest periods, and routines to the new time zone.

Attuning to local routines right from the start can greatly aid in adapting to new environmental cues and mitigating jetlag’s effects.

Daniel Harris

Daniel Harris is a specialist journalist focused on the crossroads of breaking news, extraordinary history, and enduring legends. With a background in historical research and storytelling, he blends timely reporting with timeless narratives, making complex events and ancient myths resonate with today’s readers. Daniel’s work often uncovers surprising links between present-day headlines and legendary tales, offering unique perspectives that captivate diverse audiences. Beyond reporting, he is passionate about preserving oral traditions and exploring how extraordinary stories continue to shape culture and identity.