How To Minimise Jet Lag
Prepare to minimise Jet Lag:
- The week before your trip, get plenty of sleep, eat well and avoid situations where you might pick something up. Contracting a cold before you leave home is just bad news!
- Consider moving your bed time one hour each day for a few days to prepare for the earlier or later wake up time at your destination.
- Eat Carbohydrates. A new study shows that the release of insulin may help with re-establishing your internal clock. Eat a carb-heavy dinner when travelling eastward and a carb-heavy breakfast when heading westward.
- Don’t stay up late the night before your flight. Starting out with a deficit is a terrible idea.
- Make sure you pack well in advance and not stressed out. Relax, clear your mind, get plenty of sleep.
- Take a supplement that is scientifically formulated to ease the effects of jetlag and reduces the mental and physical stress of travelling.
- Set your watch to the local time at your destination and start thinking in terms of what time it is there to prepare your mind.
- Sleep on the plane, but only if it’s an overnight flight or you’re arriving at your destination in the morning. If you sleep on a daytime flight and get there in the evening, or you don’t sleep on an overnight flight that arrives in the morning, you’re setting yourself up for major jet lag.
- Drink enough water to stay hydrated, but not so much that you interrupt your sleep with bathroom breaks.
- If the overnight flight is less than 10 hours, skip the first food/drink service and go to sleep instead. First and last services take up 2 hours on either end of your flight. If you stay up, you’ll be left with only a couple hours of sleep.
While At Your Destination:
- When you arrive, avoid the desire to nap and get right into your itinerary. Don’t take a nap in the afternoon either! When you’re sleep deprived, it’s tempting to take a nap, but even a short nap can disrupt your ability to acclimate to the new time.
- Stay up until a reasonable bedtime. If you can only make it until 8 pm, that’s fine. It’s better than napping.
- Drink plenty of water. This is one of the hardest to follow for me because I’m always avoiding drinking tap water in other countries, but at avoid jet lag, it’s important to stay hydrated, so buy a couple of large bottles of water for your hotel room and drink up.
- Get plenty of sunlight. Daytime light and sun can help diminish the feeling of being tired and weary, so get outside as much as possible.
I always find that coming back home is worse. While that could be due to many factors, some can definitely be avoided. Here are some tips for returning home:
- Don’t sleep on the plane unless it coincides with your bedtime back home. If you must, keep it to a short nap.
- Resist the urge to nap once you’ve arrived home. Try to make it to bedtime, even if you have to move your normal bedtime up a couple hours.f
- Stay as active as possible to keep blood flowing and to avoid thoughts of jet lag and tiredness. Sitting down to watch TV is not a great idea, nor is drinking too much.
- If you wake up in the middle of the night, don’t get up right away. Try to return to sleep. If you can’t get back to sleep, get up, but keep the lights dimmed and only do low-energy activities like reading or watching tv. Believe me, if you wake up at 3 am and turn on the lights, it will take a much longer time to get back to normal sleep.
- Return to your normal schedule slowly. Just as you may have adjusted your sleep schedule before you left, you may also have to ease back into your normal schedule. You can easily get back to normal by adjusting your bedtime by 15 to 30 minutes each night.
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