1 Adjust your bedtime by an hour a day: A few days before your trip, start changing your sleep patterns to match the schedule for your destination.
2 Reset your watch on the plane: This helps you adjust quickly to a new destination.
3 Drink plenty of water before, during and after your flight: The air on planes is extremely dry, and dehydration is believed to be a leading cause of jet lag.
4 Avoid drinking alcohol or caffeine during your flight:Both increase dehydration.
5 Sleep on the plane if it's nighttime at your destination: Use earplugs, headphones, eye masks or other sleep aids. Also use a travel pillow.
6 Stay awake during your flight if it's daytime at your destination: Read, watch a movie or visit with other passengers.
7 Exercise as much as you can on the flight: Stretch your back, arms and leg muscles. Walk up and down aisles. Squeeze a rubber ball to stimulate circulation.
8 Eat lightly but strategically: High-protein meals may keep you awake. Foods high in carbohydrates promote sleep. Fatty foods make you feel sluggish.
9 Try a new product: Some folks say melatonin helps combat jet lag by promoting sleep. Others rely on homeopathic products.
10 Arrive a day early: Your body can adjust to a time change gradually.
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