Try to change your schedule to the new time as soon as you can.Avoid alcohol and drinks that contain caffeine. On the plane, drink water to avoid dehydration.If it's daytime at your destination, try to stay awake. Sleep masks, earplugs, and headphones may help. If it's nighttime at your destination, try to sleep on the plane. Set your watch to your new time zone as you start flying.But if your trip will last 2 days or less, stay on your home time. If you're flying west, go to bed 1 hour later each night instead. If you are flying east, go to bed 1 hour earlier each night for a few days before your trip.Be well rested before you start to travel.None of the things in the following lists have been proved to reduce jet lag, but some people find them helpful. You may have side effects of headaches, dizziness, confusion, and feeling sick to your stomach. They may help you sleep despite jet lag if you take them before bedtime after you arrive at your destination. The sleeping pills eszopiclone (Lunesta) and zolpidem (Ambien) have been studied for jet lag. If you have epilepsy or are taking warfarin (such as Coumadin), talk to your doctor before you use melatonin. Taking large doses of it may cause sleep disruption and daytime fatigue. The safety and effectiveness of melatonin have not been thoroughly tested. Take melatonin in the evening for a few days before you fly if you will be flying east.Take melatonin after dark on the day you travel and after dark for a few days after you arrive at your destination. ![]() Suggestions about times and dosages vary among researchers who have studied melatonin. Taking melatonin may help "reset" your biological clock. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the night, and then go down early in the morning. It regulates the cycle of sleeping and waking. Melatonin is a hormone that your body makes. Other treatments besides medicines have not been studied or have been studied very little, but they may be worth trying. ![]() ![]() You can't cure jet lag, but you may be able to reduce the symptoms using the hormone supplement melatonin and sleeping pills. The supplement melatonin may help relieve the symptoms of jet lag.Most people get better 3 to 4 days after their flight. Jet lag makes you feel bad, but it isn't serious.In other words, it will be worse when a person goes from the United States to Europe than from Europe to the U.S. Jet lag usually is worse when a person flies east rather than west.Your age, fitness, health, and how often you fly don't make a difference in whether you get it. You may not be able to have a bowel movement (constipation), or you may have diarrhea. It also can make you feel weak, or you may lose your appetite. Jet lag may make it hard for you to fall asleep, stay asleep, or stay awake during the day.The more time zones you cross, the worse jet lag may be. Most people need to cross three time zones to notice jet lag. ![]() Jet lag happens when you fly across one or more time zones.But later that night, you have trouble sleeping, even though you're tired. You feel fine for a while after you get there. But you're not so thrilled at the idea of the long cross-country flight from California to North Carolina. You can't wait to go to your sister's wedding and see family and friends.
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