Jet lag can make you feel miserable and ruin a vacation, but there is a quick and simple fix
et lag happens when we travel through several time zones without any time to adjust. Traveling from west to east or vice – versa produces the worst jet leg. This problem occurs because we throw our circadian rhythm out of sync.
We have a internal clock that knows when is time to sleep and when is time to be awake. Several hormones are released when you need to sleep, as well as when you need to be awake.
When you cross over 2 – 3 time zones there is only minor adjustment, and your body quickly adapt. But when you go 9 – 12 time zones you’re asking for trouble. To compound your problems you are spending lot’s of energy visiting places, and eating all kinds of new foods that can upset our stomach. But that is no stress compared to loosing your sleep.
HERE IS THE PROBLEM WITH JET LAG
A typical trip to Europe from the United States takes 9 – 12 hour flight east and that will basically turn your sleeping clock upside down. In other words – when you go to sleep your internal clock says wake up; and when you suppose to be awake, your body says, go to sleep.
Now you’re 5 days into your vacation and you can’t sleep at night at all, and during the day you can’t stay awake. it is like a candle burning both sides. You’re not getting any sleep at night and you’re are awake when you should be sleeping. Soon you start to feel dysphoria. In simple and plain English: You fell like crap.
You cannot enjoy anything because you feel miserable but you keep pushing because the excitement and you can’t loose any precious vacation time. You could get either sick or very cranky. You can’t even think well and that can also be dangerous. However there is one simple thing you can do.
Yes, take naps. Sounds obvious right? But most people don’t do it because they are too busy visiting and walking around. There is a tendency to think that if you keep pushing, you will sleep well at night. How do I know that? From real experience.
there is a serious reason why naps work better than anything else people recommend online. Yes, drinking water, using melatonin, eating healthy foods helps but will not solve your problem because what your body craves is the hormonal balance that only sleeping gives you. Give your body what it needs, even though is in small increments. It will cut through your jet lag like butter.
Our body can work well just sleeping in small increments. In fact, sleeping 7 – 8 hours every night is a modern habit. Mankind in the past sleept in increments. People of the 1800’s woke up in the middle of the night and had a break, then went back to sleep and they took lot’s of naps.
Now you have a good opportunity to explore intermittent sleeping, and that can be useful skill other times. This is very simple, when you feel an uncontrollable urge to sleep – take a nap and don’t fight the sleepiness. It doesn’t have to be a long nap. In fact, when you’re that tired, you can nap just about anywhere. You just lay your head down and you’re take a delicious nap.
Just put yourself in a comfortable position, maybe in the back of a car, or back at the hotel or Air B&B. Explain to your friends and family that you need a 15 – 20 minute nap. You only need one or two naps a day. You might also get your family and friends to also take a collective nap.
Naps are so powerful they will make you feel good for hours and hours (hence the name power naps). Don’t think for a moment that if you keep pushing, you’re feel very tired and fall asleep at night. It will not happen, because your body has a program that will kick in saying it is time to wake up.
OTHER THINGS YOU CAN DO
There are many tip lists out there, just google it, but I find them of little use for you vacation problem right now. You can try regulating your sleep before you travel, drinking lots of water, eating carbs at night so on and so forth. Nothing will come close to the effects of power naps produce.
However one technique that will truly work is to start simulating the sleeping pattern of the time zone of your country of destination. If you’re reading this at your hotel, obviously is too late. And in order to do that could take 9 days. But if you have that kind of time to waste and are independently wealthy, go ahead.
Let’s face it, once you trow you circadian rhythm out of whack there is little you can do to fix it. You just have to wait until you’re back home and your life resumes as usual. Naps will actually give you power boosts while you’re in chaos city. Vacations cannot be regulated or monitored – that’s why you went on vacation, so you could relax. Go ahead relax and take power naps. For more information watch the video bellow. Have a great vacation!
- Naps, cognition and performance
- Jet Lag and Travel Fatigue: A Comprehensive Management Plan for Sport Medicine Physicians and High-Performance Support Teams
- Jet lag: trends and coping strategies