How to Beat Jet Lag

HOW TO BEAT JET LAG A FAST-TRACK GUIDE TO RESETTING YOUR BODY CLOCK WHEN TRAVELING The overwhelming daytime sleepiness, mental sluggishness, and general malaise that often accompany jet lag can temporarily derail your life. But it doesn't have to be that way. Here are some of the best tips to help you adjust to your new time zone quickly. BEFORE THE FLIGHT Schedule Your Flight Strategically Arrange your trip so you arrive one or two days before you actually need to be there. Also, choose a flight seat with plenty of legroom and away from the restrooms and rear of the plane to help minimize disruptions. Be Well Rested Before You Leave 22 Make sleep a top priority in the days leading up to your trip with the goal of getting 7 to 8 hours of sleep per night. Also, try to keep the two days before your flight as low-key as possible and don't leave packing and trip-related errands up until the last minute. Start Adjusting Your Body to the New Time Zone For those traveling east, start moving your meals, bedtime, and other activities up an hour a day per time zone before departure. For those traveling west, adjust your schedule one hour later each day per time zone. Also, try exposing yourself to natural or artificial light according to the daylight hours of your destination. Take Items That Keep You Comfor table and Help You Sleep During the Flight Pack common items like hoodies, slippers, blankets, earplugs, eye masks, neck pillows, and over-the-counter or prescription sleep aids. Also, make sure to wear loose clothing on the day of the flight. DURING THE FLIGHT Get on Local Time as Soon as You Take Off Adjust your watch and phone to the local time right away to help mentally prepare for the new time zone and make it easier to eat and sleep on the appropriate schedule. Only Sleep According to the Time at Your Destination Use the cabin light and adjust the window shade to help signal your brain when to sleep and when to stay awake as per the local time at the new time zone. When not sleeping, get up on occasion and walk down the aisle to get the blood and oxygen circulating throughout your body. Skip the Airline Meals and Fast Instead Fasting before and during a trip (12-16 hours) can greatly lessen the effects of jet lag. During a fast, make sure to drink plenty of water and stay away from caffeine and alcohol. AFTER THE FLIGHT Stay Awake Until at Least the Early Evening Avoid napping and take a cold shower instead. Afterwards, walk outside and get some sunlight to help suppress the production of melatonin. Prepare Yourself for Sleep at Night Try listening to soothing music, drinking a cup of chamomile tea, and practicing light yoga or meditation to calm your body and mind. Also, make sure to keep your room cool, dark, and quiet to help create a conducive sleep environment. Get Up Bright and Early Even if you don't sleep well your first night, wake up the following morning at the normal local time and break your fast with a hearty breakfast. Afterwards, make sure to stay awake at least until the early evening again. SOURCES http://travelstrong.net/jet-lag http://time.com/4214359/jetlag-light-therapy https://www.ricksteves.com/travel-tips/health/jet-lag Sleepy Bliss http://www.nytimes.com/2009/08/04/health/04real.html http://www.besthealthmag.ca/best-you/sleep/beat-jet-lag http://www.health.com/health/gallery/0,,20322187,00.html http://www.travelandleisure.com/articles/how-to-beat-jet-lag https://www.npr.org/templates/story/story.php?storyld=12593776 https://www.consumerreports.org/airline-travel/how-to-beat-jet-lag https://www.better-sleep-better-life.com/relaxation-techniques.html https://sleepfoundation.org/sleep-topics/caffeine-and-sleep/page/0/1 https://www.webmd.com/sleep-disorders/news/20130118/alcohol-sleep#1 https://www.smartertravel.com/2017/06/19/sleeping-planes-top-tips-travelers https://www.huffingtonpost.com/timothy-morgenthaler-md/how-to-fight-jet-lag_b_5881646.html https://www.theverge.com/2017/7/9/15940184/jet-lag-travel-flying-vacation-sleep-insomnia-melatonin-light https://www.rd.com/advice/travel/avoid-airplane-food-for-jet-laghttps://travel.usnews.com/features/how-to-beat-jet-lag https://www.forbes.com/sites/andrewbender/2014/04/08/beating-jet-lag-8-ways-youre-doing-it-wrong-and-how-to-do-it-right NNN