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Don’t let jet lag slow you down! Adjusting to a new time zone can leave you feeling groggy and out of sync, but with the right strategies, you can reset your body clock faster. Whether you’re heading off for spring break or planning summer travels, these expert-approved tips will help you stay energized and make the most of your trip.
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Whether you're heading on a spring break getaway or gearing up for summer travel, jet lag can put a damper on your plans. That sluggish, out-of-sync feeling happens when your body's internal clock (circadian rhythm) struggles to adjust to a new time zone. But with a little preparation, you can minimize its effects and start enjoying your trip sooner.
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Jet lag occurs when you travel across multiple time zones, disrupting your body's natural sleep-wake cycle. Your internal clock is still synced to your home time zone, leading to fatigue, difficulty concentrating, digestive issues, and even mood swings. According to the American Academy of Sleep Medicine, the body naturally adjusts at a rate of about one time zone per day, making longer trips more challenging to recover from.
Gradually shifting your sleep and meal times by an hour or two in the days leading up to your trip can help your body start adjusting in advance.
Light exposure is one of the most powerful ways to reset your circadian rhythm. If you’re traveling east, get morning sunlight; if heading west, seek out evening sun.
Dehydration can make jet lag symptoms worse. Drinking plenty of water before, during, and after your flight can help combat fatigue and brain fog.
While tempting, excessive caffeine or alcohol can interfere with sleep and worsen jet lag. Opt for herbal tea or water instead.
Melatonin is a natural hormone that helps regulate sleep. Taking a small dose (0.5-3mg) about 30 minutes before bedtime in your new time zone may help you adjust more quickly. Check with your doctor before use.
Gentle movement, such as stretching or a short walk upon arrival, helps boost circulation and signal to your body that it's time to be awake.
Traveling with kids? Jet lag can be even tougher on little ones since their routines are more structured. Here are a few ways to help them adjust:
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Gradually move bedtime and meal times closer to your destination’s time zone in the days leading up to travel.
Offer plenty of water and balanced snacks to prevent fatigue and crankiness.
Get outside for fresh air and sunlight to help reset their body clocks.
Familiar bedtime habits (like a warm bath or reading their favorite stories) can help them settle into sleep in a new time zone.
If you frequently travel across time zones or experience severe jet lag that disrupts your daily life, a healthcare provider may be able to recommend strategies, including personalized sleep aids or light therapy.
By planning ahead and using these expert-backed strategies, you can spend less time feeling sluggish and more time enjoying your travels!
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