7 tips to beat jet lag

04/12/2019   86  5/5 trong 1 rates 
7 tips to beat jet lag
Don’t we all know the feeling of a jet lag? In most cases, jet lags aren’t the most pleasant companions on our journeys, yet for those who love to travel the world, jet lags are part of the game. Nevertheless, there are tricks and tips to deal with them in a better way.

 Jet lag describes the physical sensations and consequences felt by someone who has rapidly traveled across time zones in a short period of time. Also referred to as desynchronosis, the symptoms of jet lag include sleep disorders, headaches, irritability, exhaustion, decline in mental function and digestive function. 

  • 1. Naps

    1. Naps1. Naps

    Naps can be helpful and re-charging if you feel very tired yet still have a day ahead of you. Rather have short naps around 20 minutes. This way you won’t fall into a deep sleep as waking up from deep sleep is difficult and you may feel even dizzier.

  • 2. Moderate Exercise

    2. Moderate Exercise2. Moderate Exercise

    Doing some light exercise can be helpful after a long trip, as sitting for a long time often makes us feel inflexible. However, it’s key to avoid heavy or fast exercise on the first day as the body is still weak from the jet lag. You can return to normal exercise routines gradually as your body adjusts to the new time zone.

  • 3. Caffeine

    3. Caffeine3. Caffeine

    Caffeine can be used in small doses to help you stay awake until an appropriate bedtime, if needed. A good way to wake up from a nap is to drink an espresso before the nap – it will help you to wake up when caffeine starts to do its job after about 30 minutes. However, aim to stop drinking caffeinated drinks at least 6 hours before your bedtime.

  • 4. Hydration

    4. Hydration4. Hydration

    Drinking plenty of water when traveling is key. Why? The air which we breathe in airplanes is much drier than the air we breathe on the ground. Also, the barometric pressure of the cabin is adjusted to prevent altitude sickness, but you could still experience sleepiness or a headache. To prevent this it's recommended to drink plenty of water.

  • 5. Light Meals

    5. Light Meals5. Light Meals

    Only have light meals while your inner clock is already or still sleeping. Your body needs to digest at its own time to work best. If you want to maximize your vacation time, you need to beat your jet-lag, these foods will help get you on track: Oatmeal, Quinoa, Cherries, Bananas, Celery, Salad.

  • 6. Try to Adapt Yourself before the Journey

    6. Try to Adapt Yourself before the Journey6. Try to Adapt Yourself before the Journey

    When traveling east you want to advance your clock. For this purpose, avoid seeing bright light during the late evening and night time. Prioritize light exposure in the morning hours. This may require blocking bright light in the evenings for example with sunglasses and avoiding watching bright screens at that time. When traveling west, focus on seeing bright light during the evening and avoid seeing light for some hours in the morning.

    Organize your travels and try to combine trips in similar time zones. Don’t adapt to new time zones during short stays.

  • 7. Airplane Hacks

    7. Airplane Hacks7. Airplane Hacks

    Sleep quality on the plane is generally always low. Try to be as well-rested as you can be before getting on the plane to minimize the negative impact of poor sleep while traveling. You can also start shifting your clock slightly (maximum 60 min per day) towards the destination time zone already a few days in advance.

    Be prepared with helpful travel accessories and snacks. Improve your sleep quality on the plane by having comfortable clothing, eye masks, earplugs or noise-canceling headphones, and compression socks. You can also consider bringing some of your own healthy snacks with you so that you don’t have to wake up for airplane meals that are often served while you are sleeping.

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Xuân Đào

Xuân Đào


is member from: 26/11/2019, has 32 posts

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