How To Restore Body Sirkadian That Makes Sleeping Hours Chaotic After Jet Lag

YOGYAKARTA - Jet lag often makes sleep chaotic after traveling long distances across time zones. The body is still trapped in old biological clocks, making it difficult to sleep at night, easily sleepy during the day, or even feeling tired even though it just wakes up. This condition can interfere with activities, productivity, and comfort while in destinations. Fortunately, there are effective ways to restore body sirkadian clocks to return to normal, so you can sleep better and fresher back.

Jet lag occurs because the rhythm of the body's sirkadian is not in line with time in the new location. This biological clock is influenced by the daily light-dark cycle that regulates sleep patterns, appetite, and mood. When the body is still thinking at night, when it's early in the morning, sleeping becomes difficult. Understanding this cause is important so that you can prepare steps to adjust faster.

Light is the main factor in regulating cirkadian clocks. Launching the Mayo Clinic, Wednesday, August 27, exposure to morning light can help the body adapt faster after flying east. While sunbathing in the afternoon light is effective for trips to the west. By leaving the house and being exposed to sunlight, the body receives a signal of when to wake up and when to sleep. On the other hand, avoid bright light in the hours that the body should rest.

One simple trick is to start shifting the sleep schedule a few days before leaving. If the destination is to the east, try sleeping early. If you go west, try a little later. While on the way, set the clock according to your time on your destination and try to sleep or wake up after local hours. This method helps the body adapt faster to local time and prevent chaotic sleep in the first night.

For regular travelers or who have an important agenda as soon as landing, artificial light therapy can be a solution. Special lights that mimic sunlight effectively help reset body rhythms. In addition, consumption of melatonin in low doses (0.51 mg) can help the body adapt faster to new sleep times. However, melatonin consumption should be recommended and not excessive.

When you arrive at your destination, immediately adjust your eating and sleeping schedule to local time. If you are very sleepy, a short nap of about 2030 minutes is allowed, but avoid sleeping too long. Avoid consuming alcohol and excessive caffeine because both can worsen sleep quality. Keep the body hydrated by drinking enough water so you don't become weak.

Chaotic sleep due to jet lag is indeed disturbing, but with the right strategy, body sirkadian clocks can return to normal in a short time. Starting from adjusting the sleep pattern before leaving, adjusting light exposure, to using melatonin assistance, all can help the transition more smoothly.