Jet lag is the inability to sleep at the right time or being drowsy and sleepy at the wrong time - a mismatch between our biological clocks and the time zone we are in. But there are ways to reduce the impact on our sleep patterns and levels of fatigue.
As a general guide the body takes roughly one day for each time zone travelled to adjust to a new cycle of day and night. So, you can probably travel through three hours without the need for specific counteractive measures as most of us can cope with going to sleep three hours later or earlier than normal once in a while) but more than that might need a bit of help.
As the body clock's natural cycle is slightly longer than a day we find it easier to adjust travelling west, back in time, as it lengthens our day, whereas travelling east shortens it.
Difficulties with jet lag can be cured by using light. You need to re-set your body clock. Use 4am (departure point time) as a guide. Exposure to bright light just before this time will delay your clock when going east; exposure to light a couple of hours after that time when going west will advance it.
Here are some other helpful tips for dealing with Jet Lag, compiled by sleep expert Professor Chris Idzikowski (author of Learn to Sleep Well)1. The day before your flight, ensure you eat three balanced meals, including at least five servings of fruit or green vegetable and one of protein-rich food eg white fish or tofu. |
