TEMPO.CO, Jakarta - When traveling to a significantly different time zone for a short period of time, the body doesn't immediately adjust to the environment at the destination. People often experience difficulty sleeping, frequent nighttime awakenings, daytime drowsiness, difficulty concentrating, and even confusion. Jet lag symptoms are temporary and usually improve within a few days as people adjust to the new time zone. However, they can disrupt activities at their destination.
Fortunately, there are ways to avoid waking up in the middle of the night or feeling exhausted midday in a new location. According to new research from Go2Africa, as cited by Travel and Leisure, it all starts with choosing the right flight time.
Safari travel experts on the travel platform share their tips for overcoming jet lag. First, they explain that jet lag occurs when the body's internal clock, often referred to as the circadian rhythm, becomes out of sync with the local time at the destination. This circadian rhythm plays a crucial role in regulating nearly every biological process, including sleep, hormone release, cognitive function, and body temperature.
"When you rapidly change time zones, your body continues to operate in the time zone it considers home," the company says.
This mismatch can trigger a variety of problems, from brain fog to digestive issues. To avoid this, experts offer three key tips, starting with when to book your flight. They say the ideal time for a flight is to land between 2:00 PM and 5:00 PM. This exposes the body to sunlight, which helps it stay awake until bedtime. "This paves the way to a synchronized internal clock," they say.
Landing at this time allows the circadian rhythm to receive external cues, such as light and darkness, to adjust. "Light is the strongest signal to the body that it needs to reset," they say.
Traveling East and West
Traveling east typically causes more severe jet lag symptoms than traveling west. This is because the time in the east is ahead of the time in the west, forcing the body's clock to advance. Therefore, if you plan to travel from west to east, for example from America to Asia, adjust your sleep schedule gradually three days before your trip. "Do this by going to bed 30 to 60 minutes earlier each night."
Conversely, if you're flying west, start three days before your trip. However, unlike traveling east, it's best to go to bed an hour later than usual.
Don't forget to drink enough water during the trip, walk around the aisles every hour or two, and adjust your sleep schedule on the plane to suit your travel destination.
Read: Best Time to Fly to Combat Jet Lag
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