How to deal with 12 hour jet lag?

Combating 12-Hour Jet Lag: Reclaiming Your Rhythm after a Long Flight

After a transcontinental or intercontinental flight, jet lag can wreak havoc on your body and mind. The sudden shift in time zones disrupts your circadian rhythm, leading to a cascade of symptoms such as fatigue, insomnia, headaches, and cognitive impairments. However, by implementing a few strategies, you can mitigate the effects of jet lag and reclaim your rhythm quickly.

Realign Your Internal Clock Gradually

Instead of abruptly resetting your sleep schedule, transition gradually to match your new time zone. If you are traveling eastbound, start going to bed 1-2 hours earlier than usual a few days before your flight. For westbound travel, delay your bedtime by 1-2 hours each night. This gradual shift helps your body adjust to the new time difference without causing extreme fatigue or sleep deprivation.

Utilize Short Naps and Natural Light Exposure

Short naps can provide temporary relief from jet lag symptoms, but avoid extended naps as they can interfere with nighttime sleep. When arriving at your destination, expose yourself to natural sunlight as much as possible. Sunlight helps regulate your circadian rhythm and promotes wakefulness during the day.

Minimize Nighttime Light Exposure

Your body produces melatonin, a sleep-regulating hormone, in response to darkness. Exposure to bright lights at night can suppress melatonin production, making it harder to fall and stay asleep. Dim your lights and avoid using electronic devices an hour or two before bed to create a conducive sleep environment.

Maintain a Regular Sleep Schedule

Consistency is key when recovering from jet lag. Stick to a regular sleep-wake cycle, even on weekends, to give your body ample time to adjust. Go to bed and wake up around the same time each day, even if you don’t feel particularly tired or rested.

Additional Tips

• Stay hydrated: Dehydration can worsen jet lag symptoms. Drink plenty of water throughout your journey and upon arrival.
• Exercise moderately: Physical activity can boost endorphin levels and promote relaxation, but avoid intense exercise close to bedtime.
• Avoid caffeine and alcohol: These substances can disrupt sleep patterns and exacerbate jet lag.
• Consult a doctor: In severe cases, consider seeking medical advice. Doctors can recommend medications or therapies to minimize jet lag symptoms.

By following these strategies, you can effectively deal with 12-hour jet lag and restore your body’s natural rhythm after a long flight. Remember, the key is to be patient and consistent in your efforts, and your body will gradually adapt to the new time zone.