Jet lag is a common phenomenon that affects travellers when their internal body clock cannot adjust quickly enough to the time difference between two different locations. It can cause an array of symptoms such as fatigue, headaches, insomnia, trouble concentrating and gastrointestinal issues. The severity of jet lag depends on how drastically you have crossed time zones and whether you are travelling east or west; for example, going from New York to Los Angeles causes less severe jet lag than flying from London to Sydney. For those who often travel long distances by plane, it is important to know strategies for minimizing the effects of jetlag before you even take off!
Preparing Your Body Pre-Flight
1. Sleep Techniques: It is important to get plenty of sleep in
the days leading up to your flight. Try going to bed and waking up at similar
times each day, and make sure that you are getting enough restful hours in
order for your body™s internal clock to be reset when you reach your
destination. If possible, try taking naps of no more than 20 minutes in the
afternoon prior to takeoff so as not to disrupt nighttime sleeping patterns.
Additionally, some travellers find it helpful to take a natural supplement or
over-the-counter medication such as melatonin before flying out; however, it is
always best practice to consult with a medical professional before doing so.
2. Eating Habits: Eating healthy foods can help reduce jet lag
symptoms by providing essential energy and nutrients needed for recovery after
travel. Prioritize wholesome meals full of fruits, vegetables, lean proteins
and complex carbohydrates while avoiding processed junk food which will leave
you feeling sluggish on arrival. Additionally, consider trying an intermittent
fasting technique like œtime-restricted eating where one has specific windows
throughout the day dedicated to consuming meals which can help regulate
circadian rhythms if done properly.
3. Staying Hydrated: Staying hydrated during long flights is key! Drink lots of water throughout the trip (and avoid caffeine) in order to keep yourself optimally energized upon landing at your destination. Pack snacks like nuts or fruit bars that have high amounts of electrolytes such as potassium and magnesium which are necessary for proper rehydration after long periods without drinking fluids while travelling through time zones or altitude changes.
Strategies During the Flight
1. Light Exposure: It is important to try and align your body
clock with the time at your destination prior to arriving. One way of doing
this is by regulating exposure to light during the flight. For example, when
flying westward (toward a later time zone), exposing yourself to bright lights
can help you adjust more quickly; conversely, when travelling eastward (toward
an earlier time zone) it is best practice to limit the amount of light exposure
while on board in order for your internal clock not get confused.
2. Movement & Exercise: Sitting still for long periods of
time can make jet lag worse so be sure to get up and move around every few
hours if possible! Simple exercises such as walking up and down the aisles or
stretching in your seat will help prevent stiffness and keep energy levels
high. Additionally, consider wearing comfortable clothing that allows you to
breathe easily which may reduce fatigue caused by cramped seating arrangements.
3. Avoiding Stimulants: Finally, it is important not to overwhelm your body™s natural system with stimulants like caffeine or alcohol as these substances can disrupt sleep patterns further upon arrival at the destination. While tempting after long flights, abstaining from drinking caffeinated beverages or other stimulating drinks will go a long way in helping you recover quicker from any jet lag effects that have occurred due to travel-related disruptions of circadian rhythms.
Maximizing Comfort on the Plane
When it comes to maximizing comfort on a plane, what you
wear and what you pack are two important considerations.
1. Clothing: Choose clothing that is comfortable and
lightweight, such as loose-fitting jeans or sweatpants, a t-shirt or tank top,
and sneakers or sandals for easy access during security checks. Avoid clothes
with metal zippers which can set off alarms during the scanning process.
Additionally, dress in layers so that you can easily adjust your clothing
depending on temperature changes throughout the flight.
2. Baggage: Pack light! Overstuffing your carry-on luggage will make it difficult to find items when needed and increases the risk of leaving something behind when disembarking from the plane. Bring only essential items like headphones, an eye mask or scarf for blocking out light, entertainment devices (such as books or tablets), snacks in case meals are not provided onboard and any necessary medications - all these should fit into one small bag carried by hand at all times while travelling to ensure valuables stay safe under lock and key. Furthermore, consider packing noise-cancelling earbuds which have become increasingly popular among travellers due to their ability to reduce loud airplane engine noise quickly upon takeoff.
Tips for Sleeping Post-Flight
One of the most important tips for sleeping post-flight is
to regulate your exposure to light. Light has a significant impact on our
circadian rhythms, and when we fly long distances across time zones, our bodies
need time to adjust. When you arrive at your destination, try not to expose
yourself immediately to bright lights or sunlight as this will make it harder
for you to fall asleep later in the evening. Instead, wear sunglasses outside
and keep the inside lighting dim until bedtime.
Another tip for sleeping after a long flight is taking
melatonin supplements before bedtime. Melatonin is a natural hormone that helps
us sleep by signalling to our brains that it™s dark out and we should be
winding down for bed. Taking just one small dose of melatonin can help increase
drowsiness and promote better quality sleep even if you are crossing multiple
time zones during travel. However, be sure to only take melatonin under the
guidance of a healthcare professional as there are potential side effects
associated with its use such as headaches and nausea if taken in large doses or
over extended periods of time without medical supervision.
If you're feeling fatigued upon arrival, a quick nap can help you feel refreshed. However, it's important to be cautious not to disrupt your nighttime sleep schedule by napping for too long. It's recommended to limit your nap to 20 minutes or less to avoid entering deep REM sleep, which can leave you feeling groggy upon waking up. Alternatively, taking brief "power naps" throughout the day can provide a boost of energy without leaving you more exhausted than before resting.
Conclusion
To ensure a smooth transition to your new destination and
avoid the negative effects of jet lag, it is essential to prepare in advance.
This includes consuming nutritious meals before your flight, staying hydrated
during your journey, regulating your exposure to light once you arrive, and
taking natural supplements like melatonin. Additionally, dressing comfortably
and bringing entertainment devices can make your flight more enjoyable. Upon
arrival, it is important to avoid overstimulation from caffeine or alcohol as
this can disrupt your body's natural circadian rhythms and make it harder to
sleep. By following these guidelines, you can be well-prepared for your
long-distance travel and potentially avoid feelings of fatigue.