For frequent fliers and travelers, jet-lag is a common occurrence, to the point they don’t really pay much attention to it. However, jet-lag can seriously affect our sleep schedule, and therefore our health if we don’t deal with it properly.
What is jet-lag?
Jet lag is a temporary sleep disorder, which can occur any time you travel over a short period of time across two or more time zones. It happens because rapid travel “throws off” our circadian rhythm, affecting our sleep-wake cycle.
Is there something that can be done about it?
Ever wondered how to prevent that awful feeling of tiredness that you get after a long flight, especially if you are changing time zones? Want to know how to deal with jet-lag? Read on this tips so you can avoid and recover more quickly from that dreadful situation we all hate.
Get a Good Night Sleep Before The Flight
We know it’s hard to deal with pre-holiday excitement, but try going to bed earlier pre-flight.
Keep Yourself Hydrated
Your body works the best when it’s hydrated. Keep yourself (and your kidneys) fresh and ready for the recovery time by taking at least 8 glasses of water.
Don’t Take Sleeping Pills
It might sound tempting, but sleeping pills are not worth it. They don’t assist you with your jet-lag recovery, and can make you dependent.
Avoid The Plane’s Bar
There’s nothing worse than alcohol for a jet-lag. If you want to arrive to your destiny cool and vibrant, try drinking water instead of alcohol.
Try light exercises to keep the blood flowing. It’s also a good way to avoid deep venous thrombosis, and improves circulation. Believe it or not, wearing flight socks will help you a lot preventing DVT and avoiding leg tiredness which can disrupt your sleep. Who cares if they’re ugly?
Minimize Sleep Distractions
Try earplugs or face masks. Also, put down your phone or laptop.
Be Careful With What You Eat
If you’re still in the airplane, avoid sugary foods and heavy meals. Before taking off, start having your three meals a day in accordance with the new time zone as a way to adjust before arriving, even if that means eating breakfast at 11pm.
Limit Your Caffeine Intake
This is a good way to avoid jet-lag. You can start by reprogramming your caffeine habits at least three days before the trip.
Catch Up On Sleep
Try sleeping as much as you can within the first 24 hours upon arriving to your destination.
Try To Get As Much Daylight As You Can
This way, the hormone that controls sleep (melatonin), will regulate its secretion. This is a good way to avoid “the internal clock shift” commonly associated with jet lag.
Take a Good, Hot Bath Before Sleeping
This will improve your circulation, ease your sore muscles (they must be sore after all those hours flying!), while also relaxing you. A hot bath will immediately put you in a “sleepy” mood.