Before the Flight
Rest up
Rest well prior to travel. A lack of sleep will make you more vulnerable to jet lag.
Avoid stress
Make sure you have packed everything you need and that your itinerary
is in order. Arrive at the airport ahead of time to avoid last-minute
stress. A calm frame of mind will help you relax during your flight.
Acclimatise
Change your sleep routine. Push your schedule back or forward,
depending on where you are going. This will give your body a chance to
gradually adjust to your new time zone.
Carb-load
Eat a carb-dense meal for dinner on the night before your flight.
Research on clock genes has uncovered subtle effects that indicate carbs
boost your ability to sleep.
During the Flight
Fly Business Class
The perks of Business Class can make your trip more comfortable and ensure that you rest well during your flight.
Reset your clock
As soon as you begin your flight, set your watch to the time at your
destination and eat and sleep accordingly. This will help you to
mentally prepare for your new time zone.
Stay hydrated
Drink water and avoid alcoholic and caffeinated beverages during your
flight. Dehydration messes with your internal clock and exaggerates jet
lag symptoms.
Cocoon
Eliminate noise with earplugs, block out light with an eye shade, and crank the air-conditioning to lower your body temperature
—a lower core temperature signals it is time for sleep.
After the Flight
Expose yourself to light
Light is essential for resetting your internal clock. If you arrive
at your destination during the day, get outside to take in natural
daylight.
Protein-load
Eat a protein-rich meal. Proteins help your brain to produce neurochemicals that increase your alertness.
Warm up
Research indicates that elevating your body temperature can help
reset your circadian rhythms. Exercise, take a sauna or relax in a warm
bath to stay alert.
Acclimatise
Reset your internal clock by eating, going to bed, and waking up according to local time.
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