Anyone who has travelled to other continents or who has crossed at least three time zones has experienced jet lag and its symptoms*: insomnia, daytime sleepiness, fatigue, headache, intestinal problems, among others. Although this phenomenon is natural when travelling, taking a few measures may help reduce or avoid the symptoms.
• Modify your schedule before travelling.
Before travelling, modify the hours of your daily routine at least 4/5 days before the trip; this will help you adapt to the sleep-wake schedules of your destination. If you travel east, advance your entire sleep routine by an hour. If you're travelling west, delay it for at least an hour.
• During the flight.
As soon as you board the plane, change your watch to the destination time. Also, avoid consuming caffeine or alcohol during the flight since these substances affect the quality of sleep.
• Avoid taking sleeping pills.
Even though many people use sleeping pills to manage jet lag, you should try avoiding them. These pills induce sleep, but they won't help you handle jet lag since they do NOT regulate the internal biological clock with external demands.
I hope you can use these recommendations and put them into practice to enjoy your travel to the fullest!
Happy Holidays 🙂
[*] – Jet-lag: phenomenon is produced by a desynchronization between the internal biological clock and the external hourly demands.
Espie. C. (s.f). Dealing with jet lag. Recuperado el 10 de diciembre de 2017 de https://www.sleepio.com/articles/jetlag/idealing-with-jet-lag/
Burgess, H.J. (2011). Using Bright Light and Melatonin to Reduce Jet Lag. En M. Aloia, B. Kuhn & M.L. Perlis (Eds.), Behavioral Treatments for Sleep Disorders, (pp. 151 – 157). doi: 10.1016/B978-0-12-381522-4.00016-X