How to easily overcome jet lag and stay alert: secrets revealed

Jet lag is one of the worst parts of traveling. Overcoming it can rob precious hours of a long-awaited exotic vacation and make it even harder to return to normal life.

However, understanding how the most primitive parts of our minds and bodies regulate themselves can help alleviate the discomfort of this phenomenon, writes Inverse.com.

Temporary frailty affects every part of your body, starting with the central circadian clock. This "clock" is actually a small cluster of neurons in the brain's suprachiasmatic nucleus within the hypothalamus that helps us maintain homeostasis. The cycle, which rotates for nearly 24 hours, is independent of external signals. A pioneering 1965 paper demonstrated this principle on groups of people who lived in bunkers for three to four weeks without any hint of time, and the subjects' average biological clock reset every 25 hours.

Go outside in the morning

Light is your body's most important external time signal. A reliable tip for readjustment is to go outside first thing in the morning to get the double benefit of bright light to retune the broader circadian system and increase your heart rate to synchronize your heart.

If you can't sleep at 2 a.m., experts don't recommend turning on the lights, as this will cause your body clock to spiral. Getting up earlier is easier than trying to force yourself to sleep. Melatonin is also recommended, which can speed up the time it takes to fall asleep.

Breakfast works wonders

Food is another powerful time signal for your gut. Even if it's not breakfast for you, the first meal of the day can do wonders for restructuring your chronobiology. In a 2019 study, more than 1,100 people analyzed how meal times affect jet lag. It was found that not only is a regular breakfast crucial to maintaining a healthy weight, but irregular breakfasts cause jet lag. This principle applies to other meals as well, which means that setting lunch and dinner times will help the body adapt.

Exercise

Exercise invigorates the body and heart. If you are a regular exerciser, working out at regular times of the day, wherever you are, will help your body adjust much faster.

Continuing your regular physical activity while traveling has the added benefit of keeping your immune system strong. Studies have established a strong link between regular movement and a robust immune system.