Your Good Health

Jet Lag and Your Health

I’m getting ready to travel tomorrow, and, while I won’t be changing time zones, I got to thinking about jet lag and our health. Transatlantic flights are the most obvious culprit for jet lag, but even a flight from coast to coast can do a lot to disrupt our natural biorhythms and impact our health.

 

Try these tips next time you travel to combat jet lag and feel fresh when you reach your destination:

• Melatonin is a nutrient found in the body that acts as a sleep support hormone. Melatonin is found in very small amounts in some foods, and is available in supplement form in the U.S. Supplementing with melatonin works to encourage your natural sleep cycles. Melatonin is present at higher levels as you prepare for bed (evening time) and throughout the night as you sleep. Taking melatonin in the evening in your new time zone can help your body adjust to a new sleep schedule.

• Avoid carbohydrates, especially simple sugars, when adjusting to a new time zone. I know you want to sample those exotic French treats, but if you can hold off for the first day and stick to a lean protein and raw, fresh food regimen, your body will thank you for it and your energy levels will remain more constant throughout your new adjusted daytime hours. Oh, and one unpopular tip: choose water over caffeine, if you can manage it.

• Let the sunshine in and get outside as much as possible for the first few days after you travel. Sightseeing usually affords plenty of outdoor time, but, even if you are traveling for business, make time for walking breaks outdoors. Exposing yourself to daylight helps reset your body clock to local time.

• Do not oversleep before you travel or during days/nights in a different time zone. Stick to your usual 7-8 hours, or whatever works best for you. A quick way to set and then reset your body clock is to keep sleep times consistent. If you are exhausted, take a 20 minute catnap, but avoid hour long snooze fests during the day.