Flying to a different time zone? Jet lag can leave you feeling fatigued, affecting the first few days of your trip. And it creates other symptoms like dehydration, indigestion, inability to concentrate, disorientation and irritability.
7 Tips to Prevent Jet Lag
1. Avoid beginning your trip fatigued. Get organized early and try to rest and relax the day before you travel. One or two (consecutive) nights of adequate sleep will recharge your brain and body for at least 24 hours. Being irritable and tired because you were overwhelmed with last-minute details will amplify jet-lag symptoms.
2. Dehydration also contributes to jet lag. Drink water frequently on your flight. One cup every hour is recommended. Sure, you’ll be visiting the restroom often, but it’s good exercise! Avoid drinking alcohol and caffeine at least 24 hours before, and while on the flight. For some, these beverages are mildly dehydrating and may negatively affect energy levels and mood.
3. Prepare for a comfortable flight. Try to get some sleep. Wear comfortable clothing and footwear. If the airline doesn’t offer pillows and blankets (some don’t for sanitary reasons), bring an inflatable pillow and carry a sweater for a blanket.
4. As soon as you board, reset your watch to the time of your destination. When you land, adapt your habits and schedule immediately to your new surroundings: Eat, sleep, exercise, etc., according to the new time. Before leaving on your trip, ask your doctor about your time-sensitive medications.
5. Food choices matter too. A good balance of protein to carbohydrate (carbs) keeps you alert, yet still allows you to relax and perhaps get some shut-eye on the plane. A meal high in carbs or simple sugars (juices, soda pop, chips, snack bars, cookies and other baked goods) will leave you feeling drowsy when you arrive at your destination – unless you burn off those carbs right away in the gym! And a meal rich in protein will keep you too alert to sleep on the flight. Ideally, your meals and snacks should be a balance of both carbs and a protein-rich food like eggs, cheese, meats, fish, nuts or dairy products. Have a sandwich made of chicken, peanut butter, egg or beef – or have a piece of fruit with a handful of nuts. Vegetables alone are also a good choice with their somewhat balanced ratio of protein to carbs.
6. Get some exercise on the flight. Stand up and/or pace the aisles (yes, going to the restroom counts too), as long as you’re not being a nuisance.
7. If possible, get some sun exposure as soon as you reach your destination. It can help reset your body to the new time zone.
Follow these tips again to avoid jet lag on your return flight.
Have a great trip!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.