Jet lag is a form of fatigue caused by sudden switching to a different sleep schedule and different daylight hours. It is caused by fast travel across time zones.
Reason for reaction
Some people are more susceptible to jet lag than others, especially when crossing two or more time zones in a single flight, which first became a common phenomenon in the development of commercial jet travel.
Jet lag is also due to the long time spent on the plane, which may cause you to sleep too much or too little, which may complicate the fact that you are away from where you are at the wrong time of the day. The fatigue from travel plus the mismatch with local time can prepare you to fall asleep after lunch, or wake up in the middle of the night, knowing that dawn is still a few hours away.
The greater the time difference between your origin and destination, the greater the flight time difference. Usually a short 4-5 hour difference will cause you to wake up early in the morning at your destination time. May be more fatigued and take longer to overcome, rather than completely reverse the day and night.
The maximum possible lag between two locations is 12 hours, for exampleHelsinkiwithHonolulu. If you passed the international date change line, please subtract the time zone difference from 24 to get the correct time difference. For example, "18 hours time difference" will be equal to 6 hours time difference.
In terms of flight, the length of the flight is not important. Only the time zone difference. The flight from Paris to Johannesburg, although it may take you about 11-12 hours, will not make you react because there is only a 1-hour time difference. There is a time difference of 8 hours from London to Shanghai, which is enough to generate a reaction.
Ready to work
Choose advanced models Many airlines have begun to use Boeing 787 to fly international long-distance routes. This advanced aircraft has many of the most advanced features, including enhanced air filtration systems and professional ambient lighting. Airbus A380 aircraft flights have also begun to add functions that can reduce jet lag. This type of flight aircraft will fly to an appropriate altitude, increase the oxygen and humidity in the air, and reduce the impact of jet lag through appropriate lighting. This type of aircraft can be considered when booking international long-haul flights to help you better avoid jet lag. |
You cannot avoid jet lag completely, but you can make things easier by suggesting yourself. For example, you can forget the time zone of your place of origin, and move exactly according to the time of the destination.
If you are about to arrive in the morning, this is to ignore movies and entertainment and try to sleep. If you are about to arrive at night, please make sure you have activities, entertainment, or coffee to keep yourself awake during the flight and after reaching your destination.
If you fly westward, you may find that after waking up, it is still 3 am! At this time, you should try your best to go to sleep, at least for a few more hours. But if you need to get up early, you can use this to plan your activities (for example, American travelers go to Hawaii to watch the sunrise, European travelers go to the Rocky Mountains to watch the sunrise).
If you fly eastward, you may need to go to sleep at dawn. If you like late night parties, this can be your advantage. However, in the first few days of your new destination, it is not wise to consume too much alcohol, because it affects your cerebellum and aggravates jet lag.
New scientific research shows that fasting can help overcome jet lag by resetting the body's circadian rhythm (biological clock). Not eating for 24 hours or more to reach your destination helps to feel less tired once you arrive. The light-dark cycle of the earth affects our circadian rhythms, and so does our eating patterns. Restarting our eating cycle can reduce jet lag. In addition, another way to help reset the biological clock is to eat immediately after getting up. Therefore, skipping breakfast is not a good option in the first few days after you arrive in a new time zone.
Return to work
Recovering from the fatigue of jet lag is a process and it takes time. For example, you can recover for about 1 hour per day. You may find that in a few days you will adapt to the new biological clock, but you need to pay attention to the return time, especially if you have not stayed long enough to fully adjust to the original time difference. Otherwise, your biological time will be confused and it will take more time to adjust.
You can help the process by helping reset your bio. Sunlight plays a big role in this, it helps the sun to go out on your first day. Try to manipulate your new local time as early as possible. If you are going to land early in the day, try to sleep on the plane so that you can arrive refreshed and get ready for all day activities. On the contrary, if you are arriving at night, try to stay awake on the plane and sleep well after you arrive. As much as possible, spend the first few days of daytime outdoors in the new time zone.
You can even try your local work and rest days before you leave according to the new time zone you are going to. For example, if you arrive at 7 am, for example, you may have served breakfast on your flight, so go to your accommodation (ask them if they can mind your luggage (if you are not a travel light), and go see some You will feel tired, especially at noon in the afternoon, but continue to advance until breakfast time, eat dinner and then go to bed. You should be tired enough to sleep for a good night.
Or, if you can’t sleep well on the plane, consider booking an airport or nearby hotels in the morning, take a nap and shower, and then start working during the day before you arrive at your destination. After these hours of rest, you will still be tired at night, so you need to recover until you adjust to the local time the next day.