Jet lag arises when the body's biological clock is unable to adapt to the significant shifts in time zones. It is a problem that gives rise to much discomfort - you have difficulty falling asleep when it's night, staying awake when it's day, and it affects your overall well-being, including your mood and diet. It can be quite the wet blanket for your vacation, or worst, ruin a presentation that you were making at an international conference.
As travelling becomes more affordable, widespread and a necessity rather than a want, more studies are being done on jet lag and how to curb it. The University of Michigan released a smart phone app that promises to fight jet lag by helping you to micromanage your biological clock.
Humans are creatures by habit. Our biological clock gets inclined to sleeping and waking up at a certain time. Adapting to a new time zone disrupts this sleep cycle, which causes insomnia and fatigue. Dubbed Entrain, the app helps users adapt to new time zones and schedules by informing the body when to go outdoors in the sunlight, and when to remain in the dark, based in the current time zone. This controlled exposure to light and darkness makes your body think that it is on schedule and adapt to the current time zone faster.
How does this work? If you're awake, and the app prescribes "bright outdoor light" for you, you can turn on the lights indoors until the app says otherwise. Yes it sounds bizarre, but the app isn't merely helping you to fall asleep, more than that, it is guiding you to adjust your biological clock. If the app prescribes darkness in bright daylight, you can stay indoors, or wear sunglasses if you have to be outdoors.
The app sounds nice in theory, but of course, it still boils down to the user's willingness and self-discipline in following the prescription. You can download the app and find out more about it here: http://entrain.math.lsa.umich.edu/
Don't like micromanaging your schedule? Here are other ways to prevent jetlag:
Take a melatonin supplement before bedtime every night at your travel destination. Simulating melatonin production helps encourage you to go to sleep when you're still awake.
Proteins in the day, carbs at night. Protein-rich foods (fish, cheese, tofu, eggs, chicken breast, beans. nuts, milk) increase levels of amino acids which encourage alertness. Carbohydrates (potatoes, rice, dried foods like apples, prunes and dates, flour products - bread, cake, biscuits) stimulate the release of melatonin. So on the first few days, have more proteins for breakfast and lunch, and a carbohydrate-based dinner.
Eat healthy and full meals in the day at the local time, and encourage your children to do the same, so that they do not go to bed feeling hungry.
Get lots of sunlight. Get everyone up early in the morning, go outdoors and get as much sunlight as possible. At night, keep the lights out and drapes closed to encourage sleep.
Get physical. Engage in more physical activity such as walking and theme parks. This way, you have a fulfilling day and you go to bed more easily when tired.
Lavender helps to lull some people to sleep. Bring a fragrance pouch with you and put it under your pillow.
Sleep on the plane instead of watching movies or playing games. Sleep helps relieve fatigue and allows you to feel refreshed when you land.
Nevertheless, children are vulnerable to jet lag, so be prepared that it will take about four to five nights for your child to adapt to the new time zone. Plan your trip accordingly to avoid disappointment.
Sources:
http://health.yahoo.net/articles/sleep/could-body-hack-app-be-cure-jet-lag
http://health.yahoo.net/rodale/PVN/outsmart-jet-lag
http://health.yahoo.net/articles/sleep/how-prevent-jet-lag
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