Beat jet lag with these tips and tricks
Tossing and turning, eating because you’re bored and trying to pry your eyes open after a long-haul flight. If you’ve experienced one of these while flying, I am sure you’re well aware of the woes that, unfortunately, come with jet lag. While jetting off is an exciting time, the out-of-whack body clock is most certainly not!
The key to beating jet lag is understanding what it is and what is going on with your body. Put simply, jet lag means your circadian rhythm (a fancy name for body clock) is out of synch with its new environment. It’s likely to occur when you cross four or more time zones at once. While travel in the westward direction is said to be kinder on the body clock, either which way you fly, jet lag is an annoyance I am sure everyone would prefer to do without.
If your trip involves travelling across five time zones, you might want to consider a stopover. Here are some other helpful little tricks that actually work.
Sleep bank
Prior to flying ensure you are getting enough sleep. Don’t stay up the night before a flight thinking you’ll sleep on the plane because if you can’t get to sleep on the plane you will be out of whack. Instead, in the days prior to take-off, try and get as much good quality sleep as you can.
Time-zone trickery
The key to beating jet lag is all the smooth transition between two time zones. Map out a plan before you get on board and set your clock to the time at your destination as you get on board. You’ll want to divide your flight time to accommodate time zone transition. For example, the flight from Sydney to LA might leave at midday but reach LAX at 5.30am. Given that 12pm Sydney is 5pm in LA, and the flight is about 13 hours, you should spend no more that the first half of the flight awake. Tailor the inflight services to your needs, even if that means missing a meal (often breakfast) so you can sneak in an extra hour of shut-eye.
Dress right
Although being able to easily fall asleep does have a lot to do with how comfortable you are, there are other factors, ones within your control, which you should consider. For instance wearing a good quality eye mask to block out light and choosing light, comfortable clothing made from a nice natural fabric that breathes (such as cotton) will help you get comfy and ready for sleep. Obviously lying down helps but failing be able to fly business class, at least try and choose your seat.
Eat light
You should watch what you eat not only before you fly but also on the flight too. Before you jet off you’ll want to steer clear of rich, heavy foods. Instead opt for lighter meals that include veggies. This is so your stomach doesn’t have to go into heavy-duty digestion mode once you’re on-board. If you can, make your pre-flight meal your main one and then eat light on the flight, leaning towards foods that are easy to digest. It’s better for your stomach to have two smaller meals when you fly allowing yourself ample digestion time in between rather that quickly eating a three-course meal.
Say no to drugs
Try to avoid using sleeping tablets as they tend to disrupt normal sleep cycles and may prolong jetlag.
Drink H20
Water is your best ally when fighting jet lag. It’s best to buy a bottle before you board so you always have a supply with you. Most planes (unless you’re in business or above) only serve water by the glass.
Limit caffeine and alcohol
You should minimise, if not cease, your intake of caffeine and alcohol and ensure you are well hydrated before and during the flight. You might think a couple of glasses of wine will send you off into a nice deep sleep, but not only alcohol dehydrate you, it also tends to result in inefficient sleep.
Keep active
Regular physical activity – such as walking around the plane and stretching – may also be beneficial.
Stop-over strategy
If you have a stop-over take advantage of what is available to you. If this is not a good time to sleep for the timezone you’re heading to, don’t! Instead have a shower (they’re often at big airports and can be used by anyone for a small fee), stock up on another light meal and avoid sitting around. Going for a walk around it a good way to stay awake and stimulated. If you can get some fresh air, do!
Landing strategy
As soon as possible after landing you’ll want to take a shower and have breakfast – if it’s breakfast time. Look for high protein options avoiding the easy carb route and get a good portion of salads or greens. A fresh juice is also a good option. And if you like your coffee, go for it. A good shot of coffee will reboot your energy levels. Berocca can also be helpful. If it’s daytime when you land, go out and expose yourself to daylight – the stimulus will help reset your body clock by regulating melatonin. And although you may feel like going to bed, stay awake and be somewhat physically active at least until sundown. Immediately adopting the local time is the best way to crush jet lag in just a few days: don’t go to bed before 10pm when you land, and get yourself out of bed before 10am on the first morning. Nothing quite kills motivation as much as jet lag, and when you land, the last thing you want to do is head out for a nice long walk or light jog, but pushing yourself to doing just that is one of the best things for you. It will help you revitalise your numb muscles after the flight, and give you more energy during the following days. If you have a beach or pool nearby, go for a swim. It is sure to give you a revitalised feeling. The general rule is you should exercise a night if you travelled westwards, and in the morning if you travelled eastwards.
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