People who use to travel long distances and usually take very long flights, they get to suffer from extreme tiredness. During the journey they also get suffer from other physical effects felt by a person after a long flight across different time zones. This condition occurs when your circadian rhythms are slow to adjust to the new time zone and remain on their original biological schedule for several days. This results in your body telling you it is time to sleep when it’s actually the middle of the afternoon, or it makes you want to stay awake when it is late at night. Jet lag affects both seasoned fliers as well as first-timers. Symptoms of jet lag include sleepiness during the day, insomnia at night, poor concentration, confusion, hunger at inappropriate times or lack of appetite, and general malaise and irritability. Here are some effective tips for jet lag by which you can easily get rid of it.
Adjust your Watch
Adjust your watch according to your destination time zone, before you leave for your trip. Thus you will suffer less time dislocation. If you are traveling to the East, then book an early morning flight or if you are going to the West, then book a late-night flight. This will be most consistent with your normal time zone and cause less disruption to your sleep cycle.
Eating regular and healthy meals full of protein during your whole journey will make your body fit and it can be one of the best tips for jet lag. Random meal times and poor nutrition will affect your immune system and make you ill. Always have a protein-rich breakfast in the morning after you arrive or during the journey. It will improve your alertness.
Exercise is a must for traveling. Doing a good amount of physical activity will make your body tired, thus you can sleep blissfully.
Without sleep, you can’t do anything. It is one of the most important parts of your Life cycle. Try to get enough sleep before you start on your trip. If you begin your trip with a sleep deficit, your jet lag will make it worse and you will end up feeling miserable. In case it’s daylight at your destination, try to avoid sleeping on the plane. If it’s nighttime at your destination, try to sleep. Use earplugs, eyeshades, and turn on the air conditioning valve. Make sure your sleeping room is dark so that you can sleep better.
Opt for overnight flights
Try to choose overnight flights, so that you’ll arrive at your destination in the morning or afternoon. This is the best way to replicate your normal schedule, and it’ll be easier for you to reset your clock.
For 12 hours before, as well as during your flight, avoid taking coffee or tea. Although caffeine can help keep you awake longer, it makes you wake up more often once you do fall asleep and so reduces total sleep time.
Remember to stay hydrated. On the day of your flight, drink plenty of fluids. The dry cabin air inside the flight tends to make you more prone to jet lags. Drink at least 8 ounces of water for every hour you’re in the air, even if you don’t feel thirsty.
Avoid alcohol in flight
Cabin air dehydrates passengers, and altitude changes can quicken the effects of alcohol. A cocktail may relax you, but it may also be the cause of jet lag. Avoid alcohol at least three to four hours before bedtime and it can be one of the effective tips for Jet lag. It acts as “stimulants” and prevents sleep.
Avoid thinking about Jet Lag
Spend most of your time inside the flight either eating or watching movies or listening to songs. This way you will think less about your jet lag. It is said that Melatonin is the hormone present in the body which controls the body when we go to sleep and when we wake up.
After arrival, spend a lot of time out in the sunlight, which will help your body reset its natural time clock to coincide with your new surroundings. Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock.