By Lim Ju-won
Traveling between time zones changes the body's sleep-wake cycle; it can lead to some symptoms such as fatigue, insomnia, daytime sleepiness, headaches, difficulty concentrating, nausea and stomach-upsets.
The following are some of tips that can help you reduce jet lag.
1. Pre-flight: partially adapt to the destination time zone in advance
This is the main way to overcome Jet lag in traveling and quickly adapting to the local time zone. Before traveling, try to rearrange your home schedule to match more closely the schedule at your destination. This requires eating and sleeping at slightly different times (earlier or later, depending on your destination) than you are used to.
2. In-flight: avoid dehydration
The dry air in aircraft causes dehydration. Drink plenty of water to avoid dehydration. Water is better than coffee, tea, and soft drinks containing caffeine. Avoid alcohol and caffeine, which can affect sleep, contribute to dehydration and worsen jet-lag symptoms.
3. Upon arrival: get out in the daylight
Once you arrive, try to adopt the schedule of the new location as soon as possible by sleeping at night, staying awake during the day, and eating at local mealtimes. Keeping physically active during the day and exposure to sunlight may help you adapt to the new environment more quickly.
4. Melatonin and Sleeping pills
Melatonin can be an effective remedy for jet lag. Melatonin considered a nutritional supplement generally does not cause serious side effects and can be purchased over the counter as a supplement,
Prescription sleeping medications, such as zolpidem or benzodiazepines, may be effective for jet lag for people who have difficulty falling asleep after traveling to a new time zone. It is necessary to consult a doctor to treat jet lag by sleeping pills because these drugs can cause side effects
The author is an Assistant Professor at Seoul National University Hospital International Healthcare Center (SNUH-IHC).