Time is a funny thing – especially when you’ve disembarked after a 12-hour flight and are feeling disoriented and groggy.
Click start to play today’s Spell It, where we learn how to adjust our body clocks after we travel across ‘time’ zones.
When you cross several time zones – for instance, on a flight from Toronto to Dubai – you might end up with circadian dysrhythmia, or what’s commonly known as jet lag. This temporary sleep order occurs when your internal clock is not in sync with time cues like daylight, night time or mealtimes, at your destination.
But you don’t have to suffer from jet lag every time you travel. Here are a few tips to adjust to a new time, without the sleepless nights:
1. Block out the light
The key to getting sleep on the plane is blocking out light. If your destination is a few hours ahead, it might be worth putting on sunglasses until you’re ready to sleep, and then switch to a sleeping mask. Many airlines even turn out the lights to mimic night time, to help your body clock adjust. When the brain senses darkness, it starts to produce melatonin, the chemical in our bodies that’s responsible for initiating sleep.
2. Get cosy
One of the best ways to overcome jet lag is to not think too much about it. An April 2021 German study, published in the online journal bioRxiv, found that worrying about jet lag actually made it worse. So, try making your trip as pleasant and quiet as you can – get noise-cancelling headphones, neck pillows and even a foot hammock to relieve pressure on your legs. Whatever helps you get comfortable enough to sleep can help. Check out other travel essentials here.
3. Try arriving in the day time
If possible, book a flight that has you landing at your destination in the day time. Getting out into sunlight helps reset your body clock much faster than if you were to arrive at night, according to a November 2022 report in National Geographic. Eat meals at the standard time in your destination, and even grab some coffee – caffeine can give you a jolt of energy that helps you acclimatise and stay awake until it’s time for bed.
What do you do to avoid jet lag? Play today's Spell It and share your tips with us at games@gulfnews.com.
