Dealing with jet lag when travelling internationally for a marathon?

Asked by: Barbara Hill

How does jet lag affect an international traveler?

Jet lag can cause daytime fatigue, an unwell feeling, difficulty staying alert and gastrointestinal problems. Jet lag is temporary, but it can significantly reduce your vacation or business travel comfort. Fortunately, there are steps you can take to help prevent or minimize jet lag.

Is jet lag worse to or from Europe?

Jet lag is worse and longer-lasting when you travel east than west.

What is the fastest way to fix jet lag?

8 tips to get over it

1. Adapt quickly to your new time zone. When you arrive at your destination, try to forget your old time zone as quickly as possible. …
2. Manage sleep time. …
3. Drink water. …
4. Try light. …
5. Drink a caffeinated beverage. …
6. Keep your sleeping space comfortable. …
7. Try melatonin. …
8. Use medications.

How long does international jet lag last?

How long jet lag lasts will depend on several factors. These include how far you traveled, your body’s unique rhythms and your overall health. Many people who experience jet lag feel better a few days after arriving to their destination. For some people, it can take up to one week to feel fully back to themselves.

How do you avoid jet lag international flights?

Try out these tips:

1. Start adjusting light exposure before your trip to decrease the length of time you will feel jet lagged. …
2. Consider taking melatonin supplements if you’re traveling east. …
3. Time your flight. …
4. Try to sleep during your flight. …
5. Avoid short layovers in extra time zones if you can.

Do jet lag pills work?

Sleeping pills don’t appear to help with the daytime symptoms of jet lag, but they can improve sleep. Potential side effects include headache, sleepwalking, confusion, nausea, and morning sleepiness.

How can I avoid jet lag flying to Europe?

Other advice to beat jet lag generally goes like this:

1. Start preparing by moving your bedtime earlier, if you’re heading eastward. …
2. Avoid alcohol and caffeine. …
3. Move around. …
4. Consider wearing an eye mask, earplugs and neck pillow.
5. Wear pajama-like comfortable clothing. …
6. Consider medication — melatonin, maybe sleeping pills.

How do you prepare for jetlag?

Travel tips: Ways to minimize jet lag

1. Start to shift before the trip. Gradually move mealtimes and bedtime closer to the schedule of your destination. …
2. Keep well hydrated. Mild dehydration is common when traveling by air — and being dehydrated worsens the physical symptoms of jet lag. …
3. Switch as rapidly as possible.

Which direction gives worst jet lag?

Traveling east causes more problems than travelling west because the body clock has to be advanced, which is more difficult for the majority of humans than delaying it. Most people have an endogenous circadian rhythm that is longer than 24 hours, so lengthening a day is less troublesome than shortening it.

What is the best medicine for jet lag?

Melatonin. As a jet lag remedy and sleep aid, melatonin has been widely studied, and it’s now a commonly accepted part of effective jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t normally be resting, making it beneficial for people with jet lag.

When should I take melatonin for jet lag?

Generally, if you choose to use melatonin for jet lag, you take it after you arrive at your destination. However, some literature does suggest taking it on the day of eastward travel at your ideal bedtime in your destination time zone, particularly if you’ll be crossing five or more time zones.

How do pilots deal with jet lag?

Avoid light as much as possible on the day of your flight too (dig out those shades even if you’re not going somewhere sunny), as this will help to advance your internal clock. Then when you arrive, as your body continues to adjust, sleep with the curtains open for the first few days and allow in plenty of light.

Should you nap if you’re jet lagged?

A quick nap may help you overcome excess daytime sleepiness related to jet lag, but it’s important to be careful with naps. If you nap for too long or too late in the day, it may throw off your sleep schedule even more.

Can pilots take melatonin?

Melatonin is approved by the FAA on a case by case basis. Pilots without “sleep disorders” using melatonin must take it daily and the dosage should be 3-5 mg.

Does jet lag make you crazy?

Research shows that jet lag can trigger depressive or manic episodes for people with mental illnesses. People traveling east to west may have depressive episodes. People traveling from west to east may have manic episodes.

What jet lag feels like?

Jet lag can occur when a person’s sleep-wake patterns become disturbed. This may lead them to feel drowsy, tired, irritable, lethargic, and slightly disoriented.

How long does jet lag last from Europe to USA?

A jet lag rule of thumb says it normally takes one day per time zone to get back to “normal” (flying west to east). That means, after a nine-hour time change on a flight from the US west coast to Germany, you’ll need nine days before your body fully adjusts to Central European Time.

How do you get rid of jet lag nausea?

Jet lag doesn’t always require treatment, but a few options are available if the symptoms are bothersome and prevent you from performing your daily tasks.

1. Sunshine. The sun’s light tells your body it’s time to be awake. …
2. Light therapy. …
3. Melatonin. …
4. Sleeping tablets. …
5. Eat at standard mealtimes. …
6. Take a hot bath. …
7. Other home remedies.

What are jet lag pills?

There’s no treatment for jet lag

But they can be addictive so should only be used for a short time and if symptoms are severe. Melatonin is a natural hormone released by the body in the evening to let your brain know it’s time to sleep.

Can jet lag last 2 weeks?

Jet lag lasts anywhere from a few days to a few weeks⁸. In general, symptoms persist for 1-1.5 days per time zone crossed, but the duration of symptoms varies depending on the person and their trip details.

How long does jet lag last from USA to UK?

As a rough guide, jet lag lasts about a day for each time zone crossed up to about five days, after which time most jet lag disappears no matter how long the journey. Symptoms tend to last longer when you travel west to east.

How do Americans beat jet lag to UK?

On arrival, stay awake until an early local bedtime.

Plan a good walk until early evening. Jet lag hates fresh air, daylight, and exercise. Your body may beg for sleep, but stand firm: Refuse. Force your body’s transition to the local time.