Jet lag is a temporary condition that can cause sleeplessness and various health issues, resulting from quickly travelling between two time zones. Also known as secondary circadian dysrhythmia, it is a type of circadian rhythm sleep disorder where your body’s natural sleep cycle is out of sync with the sleep-wake cycle of your location. Symptoms include headache, upset stomach, and daytime fatigue. Here’s a guide to dealing with jet lag on international flights:
Understanding Circadian Rhythms:
Circadian rhythms are patterns based on a 24-hour cycle that governs your body’s sleep-wake cycle and impacts other processes like digestion, hormone production, and body temperature. These rhythms are affected by external factors such as light, which can interfere with daily activities. For instance, exposure to light signals your brain to stop producing the sleep-promoting hormone melatonin.
Strategies For Reducing Jet Lag:
- Plan Your Sleep On The Plane:
Adjust your sleep according to the length and direction of your travel. Take a nap on eastbound flights and avoid dozing off on westbound flights.
- Avoid Caffeine:
Caffeine interferes with sleep and stays in your body for a long time. Abstain from consuming caffeinated food and drinks on the day of your flight, focusing on staying hydrated with water.
- Sunlight Exposure:
Spend time in the sun to help your body adjust to the new time zone. For eastward travel, expose yourself to the morning sun; relax in the afternoon sun for westward travel.
- Avoid Alcoholic Beverages:
Drinking alcohol at high altitudes causes dehydration, impacting sleep quality. Alcohol won’t alleviate jet lag; it may worsen sleep disturbances.
- Carry Sleeping Accessories:
Enhance your sleep quality on the plane with accessories like eye masks, earplugs, a nightgown, and a neck pillow.
- Avoid Artificial Lighting:
Limit exposure to artificial lighting after dusk to help your body adjust to the new time zone.
Use an eye mask to block light, and avoid electronic devices before bedtime.
- Adjust Your Sleeping Schedule Before the Flight:
Gradually shift your bedtime an hour earlier or later, depending on your travel direction, in the days leading up to your departure.
- Maintain Your New Schedule:
Change your watch to the destination time zone before takeoff. Stay awake until local nighttime upon arrival, resisting the temptation to nap.
- Duration of Jet Lag:
Most symptoms appear a few days after crossing at least two time zones, and recovery typically takes a day for each time zone crossed.
Importance Of Travel Insurance:
Bajaj Allianz travel insurance is crucial for several reasons:
- Protects against unforeseen medical costs.
- Provides round-the-clock support in foreign places.
- Offers liability coverage.
- Covers emergencies like passport or luggage loss.
- Some countries require tourists to have international travel insurance online. *
Follow these guidelines to alleviate jet lag symptoms effectively. If you frequently travel across time zones, consider consulting an expert. Additionally, having a comprehensive Bajaj Allianz travel insurance plan can provide peace of mind during overseas trips. Evaluate various plans to choose one that meets your needs. The process of buying travel health insurance is simple and can be done from the comfort of home. Subscribe to Bajaj Allianz General Insurance YouTube Channel here!
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