If you have ever traveled through some time areas, you know the sensation. A minute you are full of emotion for your trip, and the next one you are a tired and stunned zombie, waking up at 3 am without any reason. That is Jet Lag for you. The frustrating result that your body's internal clock is completely expelled.
On short trips, it can often advance, but when you cross several time areas, it becomes much more difficult to adjust. Fortunately, you don't have to suffer. There are simple and effective strategies that you can use to help your body adapt and synchronize again with the schedule of your destination.
Before you go: the pre -flight preparation
Do not wait until it lands to start addressing the schedule. The real job begins at home. For a few days before your flight, try gently changing your schedule. If you are flying east, begin to sleep a little earlier and wake up before. If you go west, pushing the time to go back. Even a small change can make a big difference and help at its circadian rhythm to start adjusting before leaving.
This is not about being perfect; It's just about giving your body an advantage. Think about it as a heating for your internal clock.
During your flight: stay smart in the air
What you do on the plane can prepare for success or get everything worse.
Hydrate, hydrate, hydrate: The most important thing you can do is Drink a lot of water. Dry cabin air can quickly dehydrate it, which only amplifies the grogginess and physical symptoms of the time gap.
Leave coffee and cocktails: I know he is tempting, but it's better Avoid caffeine and alcohol during the flight. Both are diuretics that promote dehydration and get their sleep cycle. Simply adhere to water and herbal tea.
After landing: the final adjustment
You have arrived! Now is the time to put your plan in action and completely embrace the new time zone.
Arrive on time, fast: As soon as it arrives, it forces to follow the local schedule. Do not take a long nap, no matter how tempting it is. Wait until it is bedtime at your destination before it finally enters. This is the best way to restore your internal clock.
Use sunlight for your advantage: Sun light is a powerful tool to restore your body. If he traveled east, he rises and absorbs a morning sun to help him wake up. If he flew west, try to sunbathe in the last minute of the afternoon to help him remain awake later and completely adjust.
A simple sleep schedule to beat Jet Lag
If you travel through a lot of time areas, here is an example of how you can gradually adjust your sleep schedule to facilitate transition. This works very well for a coastal flight to coast, for example:
Three days before traveling: Go to bed 30 minutes before usual and wake up 30 minutes before.
Two days before traveling: Go to bed an hour before and wake up an hour before.
The day before traveling: Go to bed 90 minutes before and wake up 90 minutes before.
By the time I get to the plane, your body will already be on its way to the new time zone, so it is a much softer trip.
Remember, Jet Lag is a real drag, but it is not invincible. With a little planning and these simple strategies, you can minimize the effects and spend less time feeling out of it and more time enjoying your trip.
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