Doctors warn: jetlag - a serious test for the organism. How to help him adapt more quickly?
As is known, the globe is divided into 24 time zones. The time difference between them is equal to one hour. The further we move away from their main place of residence, the greater the difference in time.
What is jet lag?
And accordingly, the higher the probability of deterioration of health. Fatigue, insomnia, headache, which we are at sharp change of time zones, scientifically referred to as jet lag. It arises from a mismatch of daily rhythms of waking and sleeping man.
By the way, to experience all the "charms" jet lag, and sometimes will not have to travel. For example, he often worried about people working in shifts at different times of the day.
Some felt his symptoms when their clocks to summer time to winter time (and vice versa). There is also a phenomenon known as "social jet lag." He often occurs when sleep and wakefulness in humans at the weekend and is very different on weekdays.
OP-5 tips: how to adapt faster jet lag / istockphoto.com
Who is particularly at risk?
On some jetlag has a greater impact on other less. The worst risk to feel the effects of jet lag following categories of people:
- pregnant women and the elderly;
- People with weakened immune systems;
- smoking, coffee and alcohol abuse;
- people suffering from hypertension, hypotension and migraine;
- people who cross at a time several time zones.
If you fall into one of these categories, look at the issue of adaptation jet lag attention. But to prepare the body for the long flight you need to advance. Ideally - 1.5-2 weeks before travel. Go to extremes not worth it. Bit adjust his regime - and succeed!
OP-5 tips: how to adapt faster jet lag / istockphoto.com
Where are we flying?
Our brain is easier to perceive the flight to the west - as compared with the journey to the east. This is due to the fact that many of us, the inhabitants of the cities, and so have delayed sleep phase. That is, we go later than it should be, on the basis of natural conditions - sunset.
According to some reports, in order to adapt, the body needs a minimum of 4 days. It is on the way to the west and the intersection of 3 time zones. And in order to get rid of the jet lag effects at the intersection of 6 zones, you need 6 days, 12 - about 9 days.
On the way to the east numbers increase. So, when you change:
- 3 time zones to restore the body to take more than 4 days
- 6 time zones - more than 8 days,
- 9 - more than 12 days.
OP-5 tips: how to adapt faster jet lag / istockphoto.com
You are a long time?
Bopotsya with dzhetlagom costs if travel time is more than 5 days. If you are flying for 2-3 days, it is better to endure and not to break the usual mode.
Jet lag syndrome is most strongly manifested in the first 2-3 days after the flight. The more time zones crossed, the more severe the symptoms.
How to deal with jet lag?
- Adjust mode. 7-10 days prior to the flight gradually slide the sleep time and meals in the direction of the time zone of the future place of residence. This will help to feel the minimum difference in arrival time.
- Drink more. Increase the amount of water consumed before the flight. This will improve the general condition of the body, speed up metabolism and increase tone. Nutritionists recommend drinking 30 ml of liquid per 1 kg of body weight.
- Make a dream. If you arrive during the day, try to go to bed in the evening - in the most usual time for you. Arriving at night, on the contrary, try to sleep, even if you do not like. In no case do not snack in the middle of the night. And remove the sources of light, preventing the production of melatonin - a tablet, a laptop, a smartphone.
- Avoid overloading. Refrain from coffee and alcohol for at least a day after his arrival. Caffeine invigorates, and drives the alcohol drowsiness. Both jet lag makes even more difficult. In the first 2 days eating light food and refrain from strenuous exercise.
- Get out in the sun. If you come during the day, try the same day, go for a walk. This will help to adapt more quickly, 'tune' biorhythms and get a dose of vitamin D. It increases stamina, strengthens the immune system and is "responsible" for good mood.
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