Numerous studies show that frequent disruptions to the circadian rhythm pose a health hazard. Fortunately, it is possible to stay healthy despite repeated travel across multiple time zones. To do this, it is important to understand the impact of jet lag on the body and reduce its effects with the following tips.
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How to combat the physiological impact of jet lag
Long-haul flights are the primary cause of jet lag, as they cause us to jump several time zones in a matter of hours. Here are some tips to help reduce their impact on health.
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Should you sleep during a long trip?
It is recommended that you get used to your new time zone as quickly as possible. When you arrive early in the day, take advantage of the flight to sleep. If you feel tired during this first day, try to stay awake until the evening, according to local time. Each time zone you travel is an extra day to help you adjust to your new rhythm. Arriving in the evening? Stay alert during the flight so that you can recover as soon as you arrive.
Tips for recovering from jet lag
The best way to recover from jet lag is to sleep or rest in a lying position as soon as it gets dark in your destination. In the case of Nordic countries, rely on your usual sleep times and adjust them to local time.
Bet on a restful sleep when you return thanks to quality bedding. Whether it’s a bed Whether it’s a fabric-covered slatted bed or not, the important factor for restful sleep is the strength and firmness of your mattress. According to a study by Jacobson, Boolani, and Smith in the Journal of Chiropractic Medicine, a firm to medium-firm bed improves sleep quality. Mattresses that are more than 5 years old tend to sag, which has a noticeable impact on sleep efficiency.
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Anticipating the effects of jet lag
It is possible to reduce the negative effects of jet lag. Getting enough sleep and getting your metabolism used to a new rhythm are some of the tips you can put in place before your trip, in order to better enjoy your stay.
Quality sleep
According to Inserm (National Institute of Health and Medical Research), lifestyle plays a determining role in the propensity to fall asleep, which itself determines the length of your nights and the quality of your sleep cycles. A pleasant bed, both in terms of aesthetics and comfort, promotes rapid falling asleep. The box spring is importantbecause it reinforces the orthopedic support provided by the mattress. Only a bed base with a stable base and sufficient reinforcements can guarantee the correct distribution of the sleeper’s weight. A solid bed base helps to reduce pressure points, minimizing discomfort during the night. It is also the guarantor of a long life cycle for your mattress.
Preparing your body for a long journey
To help manage the inevitable lack of sleep that comes with a time zone change, avoid stimulants such as coffee, alcohol or energy drinks one week before your departure. On the day of your trip, wear compression stockings to promote good circulation and reduce the bodily impact of the physiological changes caused by a long journey. Good hydration and a few walks in the fresh air effectively eliminate toxins and free radicals. Freed from these oxidative stress factors, the body finds rest more easily. You will then be less prone to insomnia despite the jet lag.
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Get several full nights of sleep before your departure and adjust your schedule significantly to your destination. If you are traveling west, gradually delay your usual bedtime. If your destination is east, go to bed earlier than usual in the week before your departure. This strategy minimizes the impact felt by one to two hours.
Sources :
“Numerous studies show that circadian shift has negative impacts on health”
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“According to a study by Jacobson, Boolani and Smith published in the Journal of Chiropractic Medicine, a bed less than five years old with ideal firmness directly improves sleep quality.”
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“According to Inserm, general lifestyle plays a determining role in the propensity to fall asleep”
