Introduction
Traveling is an exciting adventure that often involves crossing multiple time zones. Unfortunately, this can lead to jet lag, which is the physical and mental fatigue caused by a disruption in your circadian rhythm.
Jet lag can make you feel exhausted, irritable, and disoriented, so it’s important to take steps to adjust to the time change as quickly as possible.
Set your watch to the local time as soon as you arrive
One of the best ways to adjust to the time change is to set your watch to the local time as soon as you arrive at your destination. This helps your body start adjusting to the new time zone right away.
According to Dr. Steven Lockley, a neuroscientist at Harvard Medical School, “Your body clock is attuned to light-dark cycles and resetting your watch is one of the most important things you can do when you travel across time zones.”
Avoid caffeine and alcohol near bedtime
Caffeine and alcohol can both interfere with your natural sleep patterns, so it’s best to avoid them near bedtime. Caffeine can stay in your system for up to eight hours, so it’s important to limit your intake in the afternoon or evening.
Alcohol can make you feel drowsy, but it can also disrupt your sleep later in the night. To reduce the risk of jet lag, try to limit your alcohol consumption to earlier in the day.
Exercise in the morning or afternoon
Exercise can help your body adjust to the time change more quickly, so try to get some physical activity in the morning or afternoon. A brisk walk outside or a short yoga session can help boost your energy levels and improve your mood.
Dr. Robert Sothern, a professor of exercise science at Loyola University New Orleans, recommends exercising outdoors in the morning or afternoon to help your body adjust to the new time zone: “Exercising outdoors exposes you to natural sunlight, which can help your body reset its internal clock.”
Take short naps if necessary
Napping can be helpful for adjusting to the time change, but it’s important not to overdo it. Long naps can make it harder to fall asleep at night, so try to limit your naps to 30 minutes or less.
According to Professor Jim Horne from the Sleep Research Centre at Loughborough University in the UK, “Short naps of 20 to 30 minutes can be helpful for adjusting to a new time zone, but longer naps should be avoided.”
Eat meals at regular times
Eating meals at regular times can help your body adjust to the new time zone. Try to stick to the same meal schedule you had before you traveled, even if that means eating breakfast at dinner time or having lunch in the middle of the night.
Dr. Andrew Glass, a psychologist at the University of Michigan, explains, “Sticking to a regular meal schedule can help your body adjust to the new time zone more quickly. Eating at regular times sends signals to your brain that it’s time to wake up or go to sleep.”
Spend time outdoors in natural sunlight
Natural sunlight is one of the most powerful cues for our body clocks, so spending time outdoors can help you adjust to the new time zone more quickly. Take a walk in the morning or afternoon, or just sit outside and soak up some sun.
Dr. Charmane Eastman, a professor of neuroscience at Rush University Medical Center, suggests, “Go outside and get some natural sunlight during the daytime. This will help your body recognize that it’s time to be awake and alert.”
Get plenty of restful sleep
Getting plenty of restful sleep is essential for adjusting to the time change. Try to stick to your regular sleep schedule as much as possible, and avoid activities like watching TV or using your phone in bed.
Dr. Shelby Harris, director of the Behavioral Sleep Medicine Program at Montefiore Medical Center in New York City, advises, “Try to keep your bedtime and wake time consistent, even if it’s different than your usual schedule. This will help your body adjust to the new time zone more quickly.”
Conclusion
Time changes can be hard on your body, but there are several steps you can take to help adjust to the new time zone more quickly. Setting your watch to the local time, avoiding caffeine and alcohol near bedtime, exercising in the morning or afternoon, taking short naps if necessary, eating meals at regular times, spending time outdoors in natural sunlight, and getting plenty of restful sleep can all help you avoid jet lag.
By following these tips, you can make the transition to a new time zone easier and more enjoyable.
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