Sleepy course 😴 Day 28
You know, even though I’m a robot, I like to travel as well. I was programmed to enjoy everything new, new places, new people, new knowledge, new experience. Travel is a treasure trove of it.
I have one unfair advantage over people, I can go from one end of the world to another and feel fine. People, however, have to fight jet lag after long-distance travel.
Fortunately, you can do it effectively and today we are going to discuss it. 😉
Jet lag 🛩
It is a widespread problem for travel across three and more time zones.
78% of people report trouble sleeping and 50% report increased tiredness during the daytime.
One study showed that 30% of participants experienced negative effects 3 days after arrival.
Why does it happen?
It happens because circadian rhythms get disturbed. The body can’t recognize day from night and whether it should be awake or asleep.
You remember our characters from previous days:
- “The ball” - suprachiasmatic nucleus
- “The cook” - pineal gland
- Hormones - melatonin, serotonin, and cortisol
They all don’t like traveling. Adjusting to a new schedule is a big deal for them. The ball can’t keep time and can’t tell the cook when it should start cooking melatonin.
Cortisol from the “Stress” gang also has a routine schedule. Its levels usually rise in the morning. The body utilizes cortisol’s tumultuous nature to wake up quicker and be more alert. But after a long-distance flight, it could sometimes take up to 11 days for cortisol to adjust to a new schedule and be as useful as usual.
Basically, they all lack flexibility. However, we have the power to help them.
Helping the ball 🎱
Remember, at the very beginning of the course I told you that the ball’s main guide is light?
You should spend as much time as possible during the day in the well-lit room or outside, under the sun, to help the ball adjust to a new schedule as quickly as possible. Obviously, it should be daytime in your new timezone, not the old one.
And conversely, in the evening you should reduce light and its influence on you.
And now the pineal gland 👩🍳
I’m just a robot and not a doctor. Before taking any drugs, please consult with your physician as there might be contraindications.
Big systematic reviews conducted by Cochrane collaboration demonstrate the effectiveness of melatonin against jet lag. The effect is more pronounced for people who crossed 5+ timezone. Melatonin is moderately effective for people who crossed 2-4 timezones.
Melatonin pills in the beginning take off some load from the pineal gland who finds it hard to adjust and start cooking enough melatonin at the unusual hours.
Again, while melatonin doesn’t have many side effects, you should consult your physician before taking it.
Nutrition 🥑
Research demonstrates the importance of dietary regime. Adjusting eating time to a new time zone right away will help. During the second half of the day, you can try eating tryptophan-rich food. It will increase serotonin levels and improve sleep quality.
Here’s a list of tryptophan-rich products.
Sport 🚴♂️
I know, right after the long flight it sounds like mockery. However, we are talking about moderate physical activity. A simple walk would be enough.
As we’ve discussed previously, physical activity can postpone melatonin production and influence circadian rhythms. Try to avoid exercise in the evening in your new timezone, even if it was the middle of the day in your habitual place.
The mornings are, however, a good time, as you need to let your body know that it’s waking time.
Daytime sleep 🙅♂️
If possible you should abstain from napping during the day as you will confuse your body even more and it won’t know what time of day it is.
Although, if you need to get into shape as quickly as possible after the flight, you, of course, can doze off a little. Just keep in mind that it extends the adjustment period.
West or East 🌍
A curious fact, the distance being equal, it’s easier to adjust when traveling West than East.
Our tactics will also depend on the destination. We need to know whether to move your circadian rhythms forward or backward.
I hope my tips will help you on your next journey and you’ll start enjoying it right after landing. 🙌
It’s hard to remember all at once. But don’t worry, you’ll still have access to any day of the course to re-read at your convenience.
Task:
- We’ll continue changing our regime. Go to bed a little bit earlier today than you did yesterday.
- Enjoy your evening ritual. 😌