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by
Dr. Jo Lichten
 Our
internal body clock is regulated by circadian rhythms that respond to daily light/dark
cycles. When we travel over time zones, these abrupt changes confuse your body
clock and cause what is referred to as jet lag. Symptoms of jet lag include fatigue,
sleep problems, irritability, queasiness, upset stomach, headache, and grogginess
or difficulty concentrating. Jet lag symptoms appear to be more severe when flying
east or crossing three or more time zones. To
prevent jet lag, follow these tips: - Start
out well rested.
- Drink
plenty of water. Dehydration worsens the symptoms of jet lag; so try to drink
at least eight ounces of non-caffeinated fluids before, during, and after your
flight. Go easy on the alcohol and caffeine; besides dehydrating you, they will
also disturb your sleep pattern.
- Set
your clock to your destination. As soon as you arrive at the airport, adjust
your eating and sleeping to the new zone (or as close as possible). Eat breakfast
even when it feels like dinner and force yourself to stay awake when all you want
to do is sleep.
- Sleep
on the "red eye." If you're flying through the night, try to get
some sleep even if you're not yet tired. Use earplugs, an eye mask, and an inflatable
neck pillow. Dress in comfortable clothing and request a window seat so no one
will step over you. To promote sleepiness, choose an evening meal high in carbohydrates
such as fruits, sugars, and starchy foods such as bread, pasta, and rice.
- Stay
up if it's daytime at your destination. If it's daytime at your destination,
force yourself to stay awake by reading a book, playing a game, or talking to
your neighbors. Eat a high protein/low carbohydrate meal like meat, vegetables,
and only small amounts of carbohydrates like bread, rice, and noodles. Caffeine
(coffee, tea, and caffeinated sodas) may also help to keep you awake. But don't
overdo the caffeine if you need to fall asleep soon.
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