SGTG Sharing the Knowledge: Your Guide to Jet Lag Prevention

What Causes Jet Lag?

Jet lag occurs when your internal clock (circadian rhythm) is thrown off by rapid time zone changes. This disrupts your sleep-wake cycle, leaving you feeling tired, groggy, and out of sync.

The Role of Sunlight

Sunlight is a key regulator of your circadian rhythm. It influences the production of melatonin, a hormone that promotes sleep.

• How it works: Light signals from your eyes reach the hypothalamus, which controls the pineal gland. The pineal gland then adjusts melatonin production based on light exposure.

Tips for Preventing Jet Lag

1. Arrive Early: If possible, arrive a few days before important events to allow your body to adjust.

2. Prioritize Sleep: Ensure adequate rest before your trip.

3. Gradual Adjustments:

   1. Traveling East: Shift your sleep schedule earlier by about an hour each night for a few days beforehand.

   2. Traveling West: Shift your sleep schedule later by about an hour each night.

4. Optimize Light Exposure:

   1. Traveling West: Increase evening light exposure.

   2. Traveling East: Increase morning light exposure.

   3. >8 Time Zones:

      1. East: Avoid morning light, increase late afternoon sunlight.

      2. West: Avoid sunlight a few hours before local dusk.

5. Maintain New Schedule:

   1. Set your watch to the destination time immediately.

   2. Adhere to local mealtimes.

6. Stay Hydrated: Drink plenty of water to combat dehydration caused by dry cabin air and avoid alcohol/caffeine.

7. Optimize In-Flight Sleep:

   1. If it's nighttime at your destination, try to sleep.

   2. Use earplugs, headphones, and an eye mask to create a sleep-conducive environment.

By implementing these strategies, you can minimize the impact of jet lag and arrive at your destination feeling refreshed and ready to explore.