Schedule short sessions in the morning and early afternoon with the light. This is especially useful if you are frequently indoors or travel to a location without much natural sunlight. This involves exposure to a special artificial light at certain times to help reinforce your body clock and ease the transition to a new time zone. This will help you adjust to the new time zone. After you reach your destination, make sure to open a window or go outside during the daytime to expose yourself to sunlight. Sunlight is a powerful tool to reset your internal clock. When the time for the trip comes, your sleep schedule should be relatively close to that of your destination. Plan aheadīy slowly changing the time that you go to sleep and when you wake up in the weeks before your trip, you should have an easier time adjusting to the jet lag. There are remedies and behavioral adjustments that can help you overcome jet lag after you travel. As a result, you are alert during the daytime and sleepy at night. Melatonin production is high during the evening and very low during the day. It uses sunlight to determine how much of the sleep-promoting hormone melatonin to produce. Your body’s clock operates on a roughly 24-hour schedule. Your circadian rhythms are your body’s internal clock that signals when you are supposed to feel sleepy or alert. Jet lag is a circadian rhythm sleep disorder. Spending a long time sitting in an uncomfortable position, such as in an airplane.Pilots, flight attendants and business travelers are most likely to have jet lag due to their lifestyle. Some people can adjust more quickly than others to rapid shifts in time zones. Anyone of any age can have jet lag, although older adults are likely to have more severe jet lag and may need a much longer time to recover. You may not feel awake and alert when you need to do your job, socialize or sightsee. You may have a difficult time functioning when you are jet lagged.
It is estimated that it takes one day per time zone for your body clock to fully adjust to local time. Flying east is usually more difficult of an adjustment than westward travel. The severity of the jet lag depends on how many time zones you cross and which direction you traveled. It may begin after you travel across at least two time zones. Your body may expect to sleep when it is daytime in the new time zone or be awake when you are supposed to sleep. When you arrive at your destination, your sleep-wake cycle may still be aligned with the previous time zone.
It is most common after air travel, due to the speed with which time zones are crossed. Jet lag occurs when you travel across time zones and have trouble adjusting to the new schedule.
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