What is Jet lag ?
Jet lag is a temporary sleep disorder that can occur when you travel across multiple time zones, particularly by air. It happens because your body’s internal clock, also known as the circadian rhythm, becomes disrupted and takes time to adjust to the new time zone.
When you travel quickly across time zones, your body’s internal clock, which regulates various physiological processes like sleep, digestion, and hormone production, may be out of sync with the local time at your destination. This misalignment can lead to several symptoms commonly associated with jet lag, such as:
Sleep disturbances: Jet lag often results in difficulty falling asleep or staying asleep, as well as daytime sleepiness or fatigue.
Fatigue and disorientation: You may feel tired, sluggish, or mentally foggy during the day, making it challenging to concentrate or perform tasks efficiently.
Digestive problems: Jet lag can cause gastrointestinal issues like indigestion, diarrhea, or constipation due to disruptions in the body’s natural rhythms, including eating patterns.
Mood changes: Some individuals experience irritability, mood swings, or feelings of depression as a result of jet lag.
The severity and duration of jet lag vary from person to person and depend on factors such as the number of time zones crossed, the direction of travel, and individual characteristics. Generally, it takes about a day to adjust for each time zone crossed. However, some strategies like adjusting your sleep schedule before travel, staying hydrated, exposing yourself to natural light, and gradually adapting to the new time zone can help minimize the effects of jet lag.
It’s important to note that while jet lag can be bothersome, it is a temporary condition, and most people recover within a few days as their bodies adjust to the new time zone.
20 Natural ways to counter jet lag
Adjust your sleep schedule: Gradually shift your sleeping and waking times a few days before your trip to align with the time zone of your destination.
Stay hydrated: Drink plenty of water before, during, and after your flight to stay hydrated and help your body adjust.
Avoid alcohol and caffeine: Both alcohol and caffeine can disrupt your sleep patterns and exacerbate jet lag symptoms. Limit your consumption of these substances, especially during the flight.
Get natural light exposure: Spend time outdoors in natural sunlight, especially during the daylight hours at your destination. This helps regulate your body’s internal clock and promotes adaptation to the new time zone.
Avoid napping too much: While short power naps can be helpful, avoid excessive daytime sleeping as it can make it harder to adjust to the local time.
Stay active: Engage in light exercise, such as walking or stretching, to promote circulation and help reset your body’s internal clock.
Eat light, balanced meals: Stick to nutritious, well-balanced meals and avoid heavy, greasy foods that may disrupt digestion and worsen jet lag symptoms.
Adjust to the local schedule: As soon as you arrive at your destination, try to adapt to the local schedule by eating meals and engaging in activities according to the local time.
Avoid long periods of sitting: During your flight, try to move around the cabin regularly and do simple exercises to improve blood circulation.
Use natural sleep aids: If needed, consider natural sleep aids like melatonin, which can help regulate your sleep patterns and assist in adjusting to the new time zone. Consult with a healthcare professional before using any sleep aids.
Stay relaxed: Practice relaxation techniques such as deep breathing, meditation, or listening to calming music to reduce stress and promote restful sleep.
Avoid screens before bedtime: Minimize exposure to electronic devices, such as smartphones, tablets, and laptops, before bed as the blue light emitted by these devices can interfere with sleep.
Stay on local time: As soon as you board the plane, adjust your watch and electronic devices to the local time of your destination. Start following that time for sleeping, eating, and other activities.
Take short cold showers: Cold showers can help invigorate your body and promote alertness, especially in the morning or after arriving at your destination.
Stay awake until bedtime: Resist the urge to sleep immediately upon arrival at your destination, even if you feel tired. Stay awake until the local bedtime to help reset your internal clock.
Stay comfortable during the flight: Wear comfortable clothing, use a neck pillow, and bring items that can help you relax during the flight.
Stay well-rested before your trip: Get adequate sleep in the days leading up to your journey to minimize the impact of jet lag.
Avoid overeating: While it’s essential to eat well, overeating can make you feel sluggish and interfere with adjusting to the new time zone.
Stay positive and patient: Jet lag can be challenging, but maintaining a positive mindset and being patient with your body’s adjustment process can make the experience easier.
Give yourself time to recover: Allow yourself a day or two to rest and adjust after reaching your destination before engaging in demanding activities or schedules.
Remember, everyone experiences jet lag differently, so it’s important to find what works best for you. These natural strategies can help alleviate the symptoms and facilitate a smoother transition to the new time zone.
10 Homeopathic medicines for jet lag
Homeopathy operates on the principle of “like cures like” and uses highly diluted substances to stimulate the body’s self-healing mechanisms. However, the evidence supporting homeopathy is generally weak, and its principles are not in line with current scientific understanding.
That said, if you are interested in homeopathic remedies, you may come across several options that are commonly recommended for jet lag. It’s important to note that the following suggestions are based on homeopathic principles and traditional use. Consult with a qualified homeopath or healthcare professional before using any homeopathic remedies. Here are ten homeopathic medicines that are sometimes used for jet lag:
Arnica Montana: This remedy is often recommended for fatigue, soreness, and muscle aches that may occur during or after long flights.
Cocculus Indicus: It is commonly suggested for symptoms such as dizziness, nausea, and general weakness associated with jet lag.
Nux Vomica: This remedy is used for digestive symptoms like indigestion, constipation, and irritability resulting from disrupted sleep patterns.
Gelsemium: It may be recommended for fatigue, mental dullness, and drowsiness caused by long-distance travel.
Argentum Nitricum: This remedy is sometimes used for anxiety, nervousness, and anticipation associated with traveling.
Kali Phosphoricum: It is suggested for exhaustion, mental fatigue, and nervousness due to disrupted sleep patterns.
Ignatia Amara: This remedy is often used for emotional symptoms like grief, mood swings, or emotional instability that can be triggered by travel stress.
Coffea Cruda: It may be recommended for sleeplessness, restlessness, and heightened sensitivity to noise or light.
Tabacum: This remedy is occasionally suggested for symptoms such as nausea, dizziness, and cold sweats during or after travel.
Pulsatilla: It is sometimes used for digestive disturbances, mood swings, and weepiness that can accompany jet lag.
It is important to remember that homeopathic remedies should be used under the guidance of a trained homeopath or healthcare professional. They can evaluate your individual symptoms and provide appropriate recommendations based on your specific needs and circumstances.
Natural herbs for jet lag
Herbs may possess properties that can help alleviate symptoms and support the body’s adjustment to a new time zone. Here are some herbs that are commonly used for their potential benefits in managing jet lag:
Ginger (Zingiber officinale): Ginger is known for its anti-nausea properties and may help alleviate any stomach discomfort or nausea associated with jet lag. It can be consumed as ginger tea or added to meals.
Peppermint (Mentha piperita): Peppermint is often used for its digestive benefits and can help relieve indigestion and nausea. Peppermint tea or essential oil may provide soothing effects.
Chamomile (Matricaria chamomilla): Chamomile is known for its calming properties and may help promote relaxation and better sleep. Enjoying a cup of chamomile tea before bed may aid in sleep quality during jet lag recovery.
Lavender (Lavandula spp.): Lavender is commonly used for its calming and sedative effects. Diffusing lavender essential oil in your sleeping area or using it in a relaxing bath may promote better sleep.
Valerian (Valeriana officinalis): Valerian is a herb often used as a natural sleep aid. It may help improve sleep quality and alleviate insomnia symptoms. Valerian supplements or tea can be consumed before bedtime.
Lemon Balm (Melissa officinalis): Lemon balm has mild sedative properties and is known for its calming effects on the nervous system. It may promote relaxation and aid in better sleep.
Rhodiola (Rhodiola rosea): Rhodiola is an adaptogenic herb that may help reduce fatigue and improve mental and physical performance. It could be beneficial for combating the tiredness associated with jet lag.
Ashwagandha (Withania somnifera): Ashwagandha is another adaptogenic herb that may help the body adapt to stress and fatigue. It could potentially support overall well-being during jet lag recovery.
Ginseng (Panax ginseng): Ginseng is an adaptogenic herb known for its potential ability to enhance energy and reduce fatigue. It may provide a natural energy boost during jet lag recovery.
Schisandra (Schisandra chinensis): Schisandra is an adaptogenic herb that may help support mental clarity, reduce fatigue, and enhance physical performance. It is believed to provide an overall balancing effect on the body.
It’s important to note that individual responses to herbs can vary, and it’s always best to consult with a healthcare professional before using any herbs, especially if you have underlying health conditions or take medications. They can provide personalized advice and help determine the appropriate dosage and form of herbal remedies for your specific needs.
10 Yogasan for jet lag
Yoga can be a beneficial practice to help manage jet lag by promoting relaxation, reducing stress, and restoring the body’s balance. Here are ten yoga asanas (poses) that you can try to alleviate the symptoms of jet lag:
Child’s Pose (Balasana): Kneel on the floor, bring your big toes together, and sit back on your heels. Lower your torso between your thighs and extend your arms forward with your forehead resting on the mat. This pose promotes relaxation and helps relieve stress and tension.
Standing Forward Bend (Uttanasana): Stand with your feet hip-width apart and fold forward, reaching towards your toes or placing your hands on the ground. Allow your head and neck to relax. This pose helps relieve fatigue, stretches the hamstrings, and calms the mind.
Cat-Cow Pose (Marjaryasana-Bitilasana): Begin on all fours with your hands under your shoulders and knees under your hips. Inhale, arch your back, and lift your head and tailbone (cow pose). Exhale, round your spine, and tuck your chin towards your chest (cat pose). Repeat this flowing movement to stretch the spine and release tension.
Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent, feet hip-width apart and flat on the floor. Press your feet down, lift your hips off the ground, and interlace your hands under your lower back. Hold this pose to relieve fatigue, stretch the chest, and rejuvenate the body.
Legs-Up-the-Wall Pose (Viparita Karani): Sit sideways against a wall and swing your legs up against the wall while lying on your back. Keep your arms relaxed by your sides. This pose improves blood circulation, relieves swelling in the legs, and promotes relaxation.
Reclining Bound Angle Pose (Supta Baddha Konasana): Lie on your back, bring the soles of your feet together, and let your knees fall open to the sides. Place your arms comfortably by your sides. This pose helps open the hips, relieve fatigue, and calm the mind.
Seated Forward Bend (Paschimottanasana): Sit with your legs extended in front of you. Inhale and lengthen your spine, then exhale as you fold forward, reaching for your feet or ankles. Allow your head to relax towards your knees. This pose stretches the hamstrings, relieves fatigue, and promotes relaxation.
Corpse Pose (Savasana): Lie flat on your back, arms by your sides, palms facing up. Close your eyes and allow your body to completely relax. This final relaxation pose helps calm the mind, release tension, and promote deep rest.
Supine Spinal Twist (Supta Matsyendrasana): Lie on your back and hug your knees to your chest. Extend your arms out to the sides in a T shape. Lower your legs to the right, allowing your knees and hips to twist while keeping your upper back grounded. Hold and repeat on the other side. This pose helps release tension in the spine and promotes relaxation.
Alternate Nostril Breathing (Nadi Shodhana Pranayama): Sit comfortably with your spine straight. Use your right thumb to close your right nostril and inhale through your left nostril. Pause, then close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, pause, then exhale through your left nostril. Repeat this alternating breath for several rounds. This breathing technique helps balance energy, calm the mind, and restore equilibrium.
Remember to listen to your body and practice within your comfortable range of motion. It’s advisable to learn these poses from a qualified yoga instructor, especially if you are new to yoga or have specific health concerns.
Dr Neeraj Kaushik, Founder Kaushik Acupuncture & Complementary Medicine