How to adjust to jet lag if you often stay up late

Many people are called "night owls" by their friends, which means that they become more energetic as the night goes on. They stay up late every day to do things they like. However, for some people, staying up late is like adjusting to the jet lag when they go abroad. They don't sleep when they should, and feel extremely sleepy when they shouldn't. So how do you adjust to the jet lag when you often stay up late? This question actually depends on the actual situation. For example, some people need to stay up late because they often fly, while others simply stay up late on their own. Different situations should be treated differently.

1. How is jet lag formed?

The behavior, physiology or morphological characteristics of organisms have their own rules and will change periodically over time, which is the "biological clock". The biological clock regulates body temperature, controls the release of hormones and sets the body's sleep-wake cycle. When you travel across several time zones, your biological clock cannot be synchronized with the time at your travel destination, which leads to jet lag. When flying across longitudes, you will be troubled by jet lag (flights in the north-south direction will not have this problem). Generally, jet lag will occur after quickly crossing 2 to 3 time zones. The more time zones you cross, the more obvious the jet lag symptoms will be, and the longer it will take to adjust to the jet lag.

2. Learn to use flight time to effectively adjust jet lag

After getting on the plane, you should not fall asleep immediately or get overly excited. Remember the following tips to make good use of the flight time, adjust your state, get enough rest, and effectively reduce the discomfort caused by jet lag. This is especially important for some travelers who are on an emergency trip.

1Set the watch to the destination time

Jet lag is not just a simple physiological phenomenon; psychological suggestion also has a great impact on the body's biological clock. If you don't adjust the time on your watch to the time of your destination, and you don't make the mental transition in time, always thinking that it's night time in China and you should go to bed, you will feel more tired, which will increase the difficulty of your body adapting to the new schedule.

2. Adequate and healthy diet

The environment on the plane is relatively dry. Staying on the plane for a long time can easily cause dehydration of the body. Be sure to remember to replenish enough water and avoid consuming alcohol and caffeinated beverages. Try not to eat highly processed foods, because these foods will accelerate the loss of water in the body. Try to eat low-calorie healthy foods or protein-rich snacks (such as nuts).

3. Learn to relax through activities

Staying in a small space on an airplane for a long time can be very painful. If conditions permit, stretch your legs as much as possible, wear loose and comfortable clothes and shoes, and relax yourself. You can use the time when going to the toilet to walk around the cabin and stretch your body. This can stretch your muscles and bones, promote blood circulation, and avoid the formation of lower limb venous thrombosis. Even if you don't leave your seat, you should move the movable joints and turn your neck more often to avoid overstraining the joints.

4. Wear earplugs and an eye mask when sleeping

Wearing earplugs and an eye mask when sleeping on the plane can reduce external distractions and make it easier to fall asleep. Your body's biological clock will respond to the exposure of your eyes to light. Reducing exposure to natural light or lights can help you adapt to the new environment.

In addition, if time permits, you can also deliberately adapt your body to the new schedule a few days before the journey. If you are flying east, go to bed early, and if you are flying west, stay up late. When booking your ticket, try to choose a "red-eye flight" because flying at night can maximize your sleep time. You only need to sleep on the plane for one night, so that you can be in sync with the local time when you arrive during the day.

You can also choose flights that land at night so that you can go to sleep when you arrive at your destination. After arriving at your destination, you can get more sun exposure. Natural light can help you better adjust your biological clock. The indoor temperature should be between 12 degrees Celsius and 24 degrees Celsius. Taking a hot bath before going to bed can also help you sleep. If necessary, you can use sedatives and hypnotic drugs under the guidance of a doctor.