See tips to help overcome jet lag when traveling – 08/20/2023 – Equilíbrio
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You’ve arrived in Paris, but instead of climbing the Eiffel Tower, you’re swooning over your soufflé. Blame it on jet lag, or jet lag, when your body’s circadian rhythm (the expected sleep and wake times) is out of sync with your new location, leaving you with brain fog or insomnia. Here are some tricks to help you get back on track faster.
CHANGE BEFORE YOU GO
The time difference and the direction you travel contribute to jet lag, said Jay Olson, a postdoctoral fellow at the University of Toronto in Mississauga (Canada). He said traveling west, when you’ll need to sleep and wake up later to match the new time zone, is easier for most people than traveling east, when you do the opposite. For shorter trips, make a gradual shift of one hour a day for each time zone you’ll be crossing.
ENJOY THE POWER OF LIGHT
Bright light helps keep our internal clock in sync with the outside world. For longer trips, look for or avoid bright light at specific times. Starting a few days before you travel, gradually change the light and dark times from your home location to your destination by using sunglasses, sunlight, or other light sources.
CONSIDER MELATONIN
If you’re having trouble sleeping earlier before traveling east, Vishesh Kapur, founder of the University of Washington Center for Sleep Medicine, suggests taking 1 milligram of melatonin about four hours before bed, up to three days before bedtime. trip. (Melatonin is a substance naturally produced in the body at nightfall, signaling that it’s time to sleep.)
MAKE A QUICK NAP
If you feel drained as your body adjusts, take a 20-minute nap, Dr. Kapur said. If you nap longer than that, brain fog may get worse or you may have trouble falling asleep at night.
REFRESH YOURSELF WITH A SHOWER
If available, a spritz at the airport between long flights can do wonders for a tired body.
MAKE THE MOST OF THE LAG
If you expect to wake up as late or as early as your body adjusts, plan ahead. At the beginning of the trip, you may have more energy to visit places like Bangkok’s Patpong Night Market, for example, or the early morning tuna auction at Tokyo’s Toyosu Fish Market.
Translated by Luiz Roberto M. Gonçalves
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