Traveling long distances to a tropical paradise is the dream of any beach tourist, but this trip there is a serious problem – the change of time zones and their consequences for the body. However, National Sleep Foundation environmental scientist and Dr. Natalie Dautovich told Forbes that there are effective ways to minimize the disruption of the body clock during a long journey.
The effects of jet lag, called the buzzword jetlag (from English .jet lag is the body's reaction to a violation of the circadian rhythm.What did the doctor advise?
First, increase the illumination in the morning. “To maximize the quality of your sleep on the road, think of light as the most powerful signal to your body clock. Be sure to be in a brightly lit area when you wake up. This will help you feel more energetic and alert,” said the expert.
Secondly, quickly dive into the new routine of the day. The symptoms of jet lag tend to improve naturally over a few days. Tourists are adjusting to the new sleep and wake times, including the diet. What exactly needs to be done is to take a nap during the day. It is better to go outside for daylight so that the body “understands” that it is necessary to sleep when it is dark.
Third, avoid using screens in the evenings. Blue light exposure can also have a negative impact, especially when using gadgets before bed. “Avoid light, such as from your cell phone, and increased activity later in the evening, which can make it difficult to calm down and fall asleep,” the expert shared the second tip. For travelers facing jet lag, she suggested taking an eye mask with them on vacation to block out any extra light if necessary.
Fourth, take supplements. We are talking about melatonin and magnesium. Travelers can overcome the pain of long-haul flights by taking melatonin, a hormone the body needs to regulate sleep. It is he who starts the process of falling asleep. That being said, the expert warned that the supplements are for adults 18+.
“Melatonin is a hormone we make to help regulate our sleep cycles, and in the short term, a synthetic version of it can be taken to cope.” with jet lag,” said the doctor.
Experienced traveler Jonathan Leary explained that there is only one thing that tourists should definitely take on a flight to use after a long flight.
Here's what he told Bloomberg: “Magnesium is the only nutrient I recommend, and here's why: We lose magnesium very easily because it 'comes out' through sweat. When you're on an airplane, it upsets your digestive system, dehydrates you, and makes you feel tense in your body; when you have low magnesium levels, your muscles will be more tense. If all the muscles in your body are relaxed, you are more likely to sleep and relieve stress. Remember that your intestines are also muscles, so magnesium will also move your muscles. intestines. This will help you calm down and get ready for bed, no matter what time zone you land in.”
Foods rich in magnesium include dried beans, whole grains, and low-fat dairy products, although you can also buy tablets and magnesium tablets.
Fifth, eat certain foods. Dry air on planes robs travelers of moisture, leading to lethargy, drowsiness and discomfort during the flight.
“Mild dehydration can be a major cause of unwellness while traveling,” nutritionist Serena Poon told Insider. Eating foods high in water, such as watermelon and cucumber, can help combat feelings of fatigue and improve concentration. In addition, sour cherries contain melatonin, which is able to control sleep.
For those who care about a healthy lifestyle, we recommend reading: a day to water them under a hot shower.