How to Adjust to a New Time Zone: Avoiding Jet Lag
Traveling across different time zones can be tough. Jet lag can have its toll on you, especially if you’re only staying in the same place for a couple of days. Knowing how to adjust to a new time zone is an important skill to master.
Jet lag is caused by the confusion between your body’s natural internal clock and the local time of the place you’re visiting. It’s important to understand your circadian rhythm to be able to adjust your sleeping, eating and activity times to the local time of your destination in order to avoid jet lag.
To avoid jet lag, there are several tips one can follow. Among those tips, the most important ones are to change your sleeping and eating habits before the trip, adjust to the local time as soon as you arrive, and physically adapting to the local environment.
Change Your Sleeping and Eating Habits
Before leaving on your trip, it is important to start adjusting your sleeping and eating habits to the local time zone of your desired destination. Starting for a few days prior to the trip, slowly adjust your sleeping and eating schedules to match the schedule at your desired destination.
Use natural light to help you adjust. Upon arriving at your destination, expose yourself to natural sunlight and shrink your exposure to artificial lights and electronics. This will help your body adjust to the new time according to the sun.
Stay Awake During the Day
The most important way to adjust to a new time zone is to stay awake during the day and sleep during the night. Avoid taking long naps in the middle of the day and stay out in the sunlight as much as possible. This will help your body gradually adjust to its new internal clock.
If you really need a nap, consider taking a 30-minute power nap or take a short nap for 20 minutes during mid-afternoon. This will help you stay alert, yet still boost your energy to help you stay awake.
Whether your trip is business or pleasure, admit that it’s going to take your body time to adjust, and don’t overwhelm yourself with activities. Try to get up around the same time everyday and reflect what the time would be at your destination.
Adapt Physically
Physically adapting to a new time zone means adjusting your body and mind to the surroundings of the place you are visiting. Try to eat what’s locally available and stay hydrated. Make sure to get to bed at a reasonable local time to help establish your sleep pattern.
Exercise can also be a great way to help adjust your body to its new environment. Going for long walks or running around your hotel can help keep your body energized and ready for new adventures.
Additional Tips for Adjusting to a New Time Zone
- Drink plenty of water
- Get as much natural light as possible
- Take melatonin as needed
- Avoid indulging in too much caffeine
- Adjust meal times before you travel
Conclusion
By following these tips, you’ll be able to adapt to a new time zone quickly with minimal jet lag. Remember to take it slow and be gentle on yourself, and in time your body will adjust to the new time zone.