Top Tips to Conquer Jet Lag

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Jet lag is a common issue that affects travelers and can spoil the fun of discovering new places. It can have negative effects on your body and prevent you from enjoying your trip to the fullest. However, don’t worry! You can beat jet lag and fully embrace your travels by using some useful techniques and planning ahead.
Prepare Before You Fly
To reduce the effects of jet lag, it’s important to prepare both your body and mind for the upcoming time zone change. You can do this by gradually adjusting your sleep schedule a few days before your trip. Depending on the direction of your travel, try to go to bed and wake up slightly earlier or later. This will help your body adjust to the new time zone gradually and minimize the sudden impact of the time change.
Hydrate
Airplane cabins are known for their dry air, which can make you feel tired and uncomfortable. To combat this, it’s important to drink lots of water before, during, and after your flight. Try to avoid drinking too much alcohol and caffeine, as they can dehydrate you and disrupt your sleep. Staying hydrated will help your body function properly and adjust to the new time zone.
Follow Your Destination’s Schedule
When you arrive at your destination, it’s important to adjust to the local time quickly. Avoid the urge to take a long nap right away, as this can mess up your sleep schedule. Stay awake until it’s time for bed in the local time zone, and then get a full night’s sleep to reset your body clock. Being outside in natural daylight during the day can also help adjust your body’s internal clock.
Say Hello to Power Naps
It’s common to feel tired when traveling long distances during the day. To overcome this, you can take short power naps that last around 20-30 minutes. This will help you to quickly feel refreshed and remain attentive without affecting your nighttime sleep. However, it’s important to avoid napping too close to bedtime as it could disrupt your ability to fall asleep at the local time you desire.
Consider Melatonin
If you’re struggling with jet lag, taking melatonin supplements can be helpful. Melatonin is a hormone that naturally regulates sleep in the body. To help adjust your internal clock to your destination’s local time, take the supplements in the evening. However, it’s important to consult with a healthcare professional for guidance on the appropriate dosage and timing before using melatonin.
Stay Active
To alleviate jet lag symptoms, engaging in physical activity can be helpful. Exercise not only energizes your body but also promotes better sleep quality. Upon arrival at your destination, take a walk, stretch, or engage in light exercises. Outdoor activities during daylight hours also help sync your body’s internal clock with the local time zone.
Avoid Junk Food
One way to adjust better to a new time zone is by eating balanced and healthy meals. It’s best to avoid heavy meals before bedtime as they may interrupt your sleep. You should choose lighter and nutritious meals that can provide you with sustained energy throughout the day. You should also consider aligning your meal times with the local eating schedules.