What is jetlag and how to deal with it naturally

What is jetlag?

Jetlag is the body's natural reaction to jet lag caused by a disruption in circadian rhythms. Circadian, or diurnal, rhythms are responsible for the alternation of sleep and wakefulness cycles in the body. They are regulated by changes in body temperature, the concentration of certain hormones in the blood plasma, and other biological processes. In addition, our daily rhythms are dependent on sunlight.

Why does it arise?

When we find ourselves in a different time zone, our circadian rhythms do not immediately adapt to new conditions. For several days we continue to live according to our old biological clock. As a result, we feel tired in the middle of the day or, conversely, suffer from excessive vigor at night.

How do you recognize it?

The main signs of jet lag include sleep disturbance, impaired attention, irritability, decreased performance, and a general feeling of malaise. Dehydration, gastrointestinal upset, dizziness, and even problems with coordination and memory are also common.

Usually, you do not need to undergo a special examination to understand whether you have a jet lag or not. If you have crossed several time zones and observe any of the above symptoms, most likely you have a jet lag. Do not be scared and leave immediately, give your body a few days to adjust. But if, in addition to these symptoms, you are concerned about something else, see your doctor.

Can jetlag be dealt with?

Yes, you can. How quickly you recover depends on the number of time zones crossed. Usually the body adjusts to one or two belts a day. For example, if you've crossed six time zones, your body will need three to five days to recover.

How to Prepare?

Change your usual sleep patterns a few days before your trip. If you are heading east, go to bed and get up earlier, and if heading west, later.
Try to choose a flight so that you do not arrive too late in the evening and go to bed at 10 o'clock local time.
Set your watch to the time zone you are flying to before boarding an aircraft.

What to do during the trip?

Spend the first day after arrival outside. Sunlight strongly affects our biological clock. It will help the body adjust to the new time zone. If you stay indoors all the time, the symptoms of jet lag will only worsen.
Move. Exercising in the morning or late in the evening will help to cheer up and re-adjust the internal clock of the body. Exercising shortly before bed will only further disrupt your daily cycle.
Try not to sleep during the day. If you still want to rest, sleep no more than two hours. In order not to oversleep, set the alarm.
Block out unnecessary sounds and light with earplugs and a sleep mask. Restful sleep is the best way to reset your biological clock.
Avoid alcohol and coffee a few hours before bed. These drinks excite the nervous system and make it difficult for the body to adapt to new conditions. Prefer herbal teas. A cup of mate or a decoction of ginkgo biloba and ginseng will invigorate you in the morning. Chamomile, lavender and valerian can help you fall asleep in the evening.
If you only left for a couple of days, do nothing. Try to eat and stay in the sun at the same time as at home. This will prevent jet lag symptoms from occurring after returning to your home time zone.

Jetlag myths

Jetlag can be cured. You can relieve symptoms and speed up recovery times, but the only cure for jetlag is time. After all, the body needs to readjust its biological clock and change its sleep mode, and this is not so fast.
Alcohol or sleeping pills will cope with the jetlag. Both will only help you fall asleep during the flight, but will not cope with the jet lag. In addition, it is not known how this may affect your health.
If you fly in first class, there will be no jet lag. Sure, you'll get better sleep in a reclining chair, but your body clock will go off in the same way as economy class passengers.
An abrupt change in diet will help to readjust the biological clock. Many sites advise you to change your diet before you travel, promising that it will magically eliminate jet lag. To do this, it is proposed to eat at certain times of the day, either increasing or decreasing the portion size. However, no scientific evidence has been found that this method works.

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