How To Avoid Jet Lag when Crossing Time Zones

Jet lag is one of the most common phenomena humans experience after a long flight. The most common symptoms of jet lag include difficulty falling asleep, early waking, fragmented sleep, daytime fatigue, impaired thinking or concentration, disorientation, memory lapses, reduced physical function, gastrointestinal issues, irritability, depressed mood, and a general feeling of being unwell or rundown. These symptoms are temporary but can put a damper on what was supposed to be a productive work trip or exciting vacation. 

Jet lag is caused by a mismatch between your body's typical daily rhythms (circadian rhythm) and crossing different time zones, especially by airplane. As a result, the circadian rhythm cannot regulate your sleep-wake cycles and affects other body processes, such as your appetite, hormones, mood, and body temperature.

Later in the article, I will provide tips to help you adjust to the time change and restore your circadian rhythm, relieving Jet lag symptoms.  

Traveling to a new geographic location, where sunrise and sunset occur at different times than what your body is used to, disrupts your normal sleep cycle. You're more likely to experience jet lag when you fly east (and "lose" time) than when you fly west (and "gain" time). Sleep and wakefulness no longer align optimally with night and day, resulting in a disturbance of the body’s functions. The more time zones you cross, the more likely you will feel jet-lagged.

According to Traditional Chinese Medicine (TCM), jet lag is considered as being out of sync with the sun's rise and fall or the day's “natural yin and yang cycle.” TCM treats jet lag by restoring qi (vitality), calming the Shen (spirit), and balancing symptoms of maladjustment with acupuncture, herbs, and lifestyle changes. 

Acupuncture 

Acupuncture has been shown to help the body adapt to environmental changes such as time shifts and alleviate stress responses that result in jet lag. An acupuncture treatment before you fly and soon after you arrive back home can help head off and address some of these symptoms of jet lag. 

Self-Help with Acupressure

There are a number of acupressure points that can help relieve jet lag symptoms. You can place pressure on or massage these points for about 5~10 minutes. Even better, use the Sleep Aromatherapy roller that contains mandarin, Clary sage, and sweet marjoram to ensure quality sleep while traveling. I will share the most important acupoint below: 

Inner Gate (P6):

Place three fingers up from the wrist of the palm side. Gently press them with your fingers on the day of travel or when you have jet lag symptoms. This point helps with calming your spirit, therefore, helps with sleep. It also alleviates motion sickness, so when turbulence makes you nauseated, start pressure on the P6 acupoint.   

                                Herbal Adaptogen for Jet Lag

There are several herbs called adaptogens—a category of plants that are found to help the body adapt to stress and maintain homeostasis. They are thought to exert their effects by modulating the body's response to stressors, promoting balance in various physiological systems, and improving sleep, energy, and focus. The most well-known adaptogen is Ginseng, the active ingredient in the Jet-Lag Refresh formula.

Hydration

Staying hydrated ensures your body adapts to different time zones. Dehydration worsens the symptoms of jet lag. Drink plenty of water before, during, and after flying, and avoid dehydrating drinks like coffee and alcohol. If the place you’re visiting is hot and humid, which causes you to perspire, be sure to add electrolytes to your water. 

Avoid Heavy Meals or New Foods  

When adjusting to a new time zone, your digestive system doesn't need the extra burden. An upset stomach, poor sleep, and bloating are all signs of poor digestion due to jet lag. Avoid heavy meals and replace them with fresh, light foods with small portions yet sufficient in calories and nutrition. 

Start Phase-shifting Before Travel

Before traveling, train your body to shift to the time zone you're traveling to. For example, if your destination is three hours ahead of your home time zone, start winding down to sleep three hours earlier than usual, leading up to your travel time. 

Keep Moving

Try to have adequate movement and exercise while traveling to help you sleep better. Walk up and down the cabin aisle to keep your circulation going optimally. You can even do simple exercises in your seat, such as head rolls & up, neck turns, knee tucks, arm bends, ankle rolls, and toe stretches. 

Wear Compression Socks

Prolonged sitting may cause fluid retention in your feet and ankles. Compression socks improve blood circulation through your veins and encourage the healthy movement of lymphatic fluids, thus preventing swelling in your lower legs and feet. Less swelling in your legs will result in less fatigue throughout the day.

Get Some Sun and Activity When it's Daytime.

Once you've arrived at your destination, try to be outside during daylight, even when you're tired. Be sure not to wear your sunglasses. Exposure to sunlight’s UV rays during the day stimulates your pineal gland and helps your body regulate melatonin—a sleep hormone that ensures a better night of sleep. 

Prioritize Sleep

Prioritize sleep before, during, and after your travel time. Sleep is when your body rests and renews, so don't neglect it just because you're traveling. Good sleep can be the starting point to fix your internal clock to a new time zone. You may recall that when you sleep well, you start your day with good energy, and your digestive system works smoothly. Several drugs and medications are available to relieve insomnia and fight the symptoms of jet lag. However, it is always wise to use natural remedies with herbs. 

Sleep Formula is a natural, non-drowsy, and non-habit-forming blend of Chinese herbs that relieves sleeplessness to reset a balanced and healthy sleep pattern. As principal ingredients, jujube seeds are a herb known to help with insomnia due to their calming and relaxing properties. Polygala fruit relieves anxiety, calms the nervous system, and promotes healthy blood circulation. Gardenia fruit calms restlessness and irritability, releases stress, and promotes a healthy sleeping pattern. 

Meditate Yourself to Sleep

The Sleep Meditation, a guided self-hypnosis meditation, trains your mind to let go of worries and excessive thoughts and immerses you in suggestive visualization as you proceed slowly and deeper into your sleep states. Combine meditation with the Sleep Formula and the Sleep Aromatherapy Rollerball—you’ll experience not only minor symptoms but also achieve quick recovery from jet lag.  

In summary, while jet lag is usually unavoidable when traveling long distances, the tips and remedies outlined in this article can help you recover more quickly to spend more time enjoying your trip. If you find yourself struggling after returning from a tour or would like to prevent severe jet lag for an upcoming trip, be sure to make an appointment for jet lag acupuncture and customized herbal therapy with our practitioners at Tao of Wellness.