Jet Lag Action Plan - How To Beat Jet Lag

JET LAG ACTION PLAN HOW TO BEAT JET LAG DEFINITION OF JET LAG TIME ZONE The world is divided into 24 Jet lag is a condition that time zones. Greenwich causes feelings of tiredness Meridian Line is the base and confusion. It occurs used to measure longitude. when a person travels across different time zones. CAUSE OF JET LAG EAST VS WEST hen your body's circadian Jet lag is usually worse when rhythm (natural 24-hour routine) travelling east because you lose hours in the day. It's easier to is disrupted, jet lag can occur. A reduction in oxygen levels while stay awake than force yourself flying can also be a factor. to sleep RISK FACTOR Dehydration, lack of sleep, alcohol, stress and age increase the severity of jet lag. KNOW THE SYMPTOMS 01 Disturbed sleep pattern 02 Feeling disorientated 03 Constipation 04 Indigestion 05 Headaches 06 Nausea E 07 Sweating 08 Anxiety Irregular periods in women 09 who travel frequently JET LAG PREVENTION PLAN 2 Adjust your sleeping pattern beforehand Rest during the flight Adjust your watch to the Eat light meals new time zone Take regular walks during your flight If needed take jet lag treatment Keep hydrated 10 11 Avoid drinking Avoid junk food/heavy meals Avoid Avoid coffee alcohol fizzy drinks y BEFORE THE FLIGHT * DURING THE FLIGHT Adapt your sleeping pattern a few days before your journey to help your body adjust to the new time Keep hydrated by drinking plenty of fluids, however, avoid drinks that contain caffeine, such as cola, tea and coffee. zone. Get enough sleep before your flight as a lack of rest can worsen symptoms. Avoid alcohol as it can worsen symptoms. Avoid stress. Avoid heavy meals. Try to keep calm and relaxed before your journey. Take short naps and get plenty of rest during the flight. Keep active by stretching your arms and legs, and take regular walks to lower your risk of deep vein thrombosis (DVT). Set your watch to match the time of your new time zone. I AFTER THE FLIGHT Upon your arrival spend time outside, preferably in natural sunlight. This can help your body adjust quicker to your new environment. Eat light meals as this cam reduce fatigue after flying. Stretch or exercise in mornings and evenings to improve sleep and blood circulation. Eat a high protein breakfast the morning you arrive to help prevent tiredness and keep you alert. RECOMMENDED DESTINATIONS www.nhs.uk www.bupa.co.uk www.britishairways.com www.cheapflights.co.uk www.thomascookegypt.com www.webmd.boots.com healthexpress.co.uk"