How to avoid the effects of the time difference while traveling?

 

Picture: Vincent Laforet, The New York Times/Redux Pictures

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Moving between different time zones confuses the biological clock in the human brain, so how can we avoid these effects caused by travel?

Air travel across different time zones leads to the occurrence of jet lag, which is characterized by temporary sleep disturbance, due to the confusion and irregularity of the body clock with the hours of the day, night, and meal times.

You may feel like sleeping through lunchtime on your first day in London or find yourself unable to sleep on your first night in Japan. "Our bodies have a natural rhythm," says Vivek Jain, director of the Sleep Disorders Center at George Washington University. But you don't have to cancel your flight, for example, because of jet lag. "Why is your sleep disturbed and how can you fix it? If you plan your trip well, you can cope with the symptoms of jet lag before you travel," says Chris Winter, a neuroscientist, and author of The Sleep Solution. For example, you can adjust your exposure to light, sleep, naps, snacks, and caffeine intake to seamlessly enter the new time zone. There are new inventions that can help you, electronic equipment, and safe drugs that you can benefit from.

Blocking out light is a necessary component of sleeping on an overnight flight. So you can wear sunglasses or cover your eyes with a sleep mask before you fall asleep because the brain responds to darkness by producing melatonin, the chemical that induces sleep. A study found that fear of the time difference symptoms exacerbated these symptoms. So we invite you to take advantage of your comforting and calming items, because they may trigger “placebo” symptoms, which are stronger than the actual effects of the time difference, according to “Jamie Zitzer”, associate director of the “Sleep Center” at Stanford University.

These experts recommend taking a circular travel pillow, a hammock (you can attach it to the back of the seat in front of you), or earplugs to block out sounds and provide complete quiet. Also, taking a drug containing melatonin helps the body to relax and enter the new time, on the plane or at the destination of travel. It also does not numb the body for long periods of time as prescription sleep medications do. You can also get up in the daytime hours and have caffeine at your destination. Exposure to the sun also adjusts the body clock, says sleep coach Christian Hansen. It is recommended to start these preparations before the trip, by adjusting sleep times, light exposure, and caffeine doses. Smartphone applications are available to help you with these plans, including "Timeshifter" and "Stop Jet Lag".