A TRAVEL expert has revealed the perfect way travellers can “beat” jet lag while on their summer getaway.
Travelling across time zones can be a challenge as it can be the cause of jet lag, leading to problems with fatigue and disorientation.
Tour operator Ski Vertigo has come up with the strategies you need to follow to minimise the impact of jet lag, and allow you to adjust quickly and stay energised while travelling.
By following their tips and hacks, they claim you can significantly reduce the impact of jet lag, so you can make the most of your holiday.
Adjust Your Schedule Before Departure
Gradual Shift: Experts suggest that a few days before your trip, you should start adjusting your sleep schedule by going to bed and waking up an hour earlier or later each day, depending on your destination’s time zone.
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This gradual change helps your body to slowly adapt to the new time.
Incremental Changes: Besides adjusting sleep, consider changing meal times and daily routines incrementally.
For instance, if your destination is six hours ahead, start eating meals an hour earlier each day to align with the new time zone.
Stay Hydrated
Water Intake: Airplane cabins have low humidity, which can lead to dehydration, worsening jet lag symptoms.
Experts recommend drinking water regularly throughout the flight, aiming for at least 8 ounces (about 240 millilitres) every hour.
Avoid Alcohol and Caffeine: Both alcohol and caffeine can dehydrate you and disrupt your sleep patterns.
Opt for water, herbal teas, or electrolyte-enhanced drinks to stay hydrated.
Sleep During the Flight
Short Flights: If you’re on a short daytime flight, try to stay awake to adjust to your destination’s time zone.
Engage in in-flight entertainment, reading, or work to keep yourself occupied.
Long Flights: For longer flights, especially overnight ones, try to sleep.
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Use eye masks, earplugs, or noise-cancelling headphones to create a restful environment.
Neck pillows provide support and reduce the likelihood of waking up with a stiff neck.
Use Light Exposure Wisely
Natural Light: Exposure to natural light is one of the most effective ways to reset your internal clock.
Experts recommend spending time outside during the day, especially in the morning, to help your body adjust to the new time zone.
Artificial Light: If natural light isn’t available, light therapy lamps can simulate daylight and help adjust your circadian rhythm.
Use these lamps for 30 minutes to an hour each morning to help your body sync with the local time.
Consider Melatonin Supplements
Short-Term Use: Melatonin, a hormone that regulates sleep-wake cycles, can help signal to your body that it’s time to sleep.
A typical dose ranges from 0.5 to 5 milligrams, taken 30 minutes before bedtime at your destination.
Consult a Doctor: Always consult with a healthcare provider before starting melatonin or any new supplement, especially if you have underlying health conditions or are taking other medications.
Stay Active
Exercise: Light exercise helps reduce fatigue and improve overall well-being.
Experts recommend yoga, stretching, or a brisk walk once you arrive at your destination.
Move Around: During the flight, get up and walk around every hour to maintain circulation and reduce the risk of deep vein thrombosis (DVT).
Simple in-seat exercises like ankle circles and leg lifts can also help.
Adopt the Destination’s Time Zone
Meals and Sleep: As soon as you board the plane, start thinking in terms of your destination’s time zone.
Try to eat and sleep according to the local time. This mental shift can help your body begin adjusting before you land.
Avoid Naps: If you arrive during the day, resist the urge to nap. Instead, stay active and wait until a reasonable local bedtime to sleep.
Manage Your Meals
Light Meals: During the flight, opt for light, easily digestible meals.
Heavy or rich foods can be harder to digest and might make it more difficult to sleep.
Timing: Align your meal times with the local time at your destination as quickly as possible.
Eating at regular intervals helps your body adjust to the new schedule.
Create a Restful Environment
Hotel Room: Make your hotel room as comfortable as possible for sleep.
Use blackout curtains to block out light, set the thermostat to a cool temperature (around 18C), and minimise noise with earplugs or white noise machines.
Travel Kit: Bring a travel kit with essentials like a travel pillow, blanket, and a small portable humidifier to add moisture to the dry hotel air, which can help you sleep better.
Be Patient and Listen to Your Body
Adapt Gradually: It might take a few days to fully adjust to a new time zone, especially if there’s a significant difference.
Be patient and give yourself time to adapt.
Rest When Needed: If you feel extremely tired, allow yourself short naps (20-30 minutes) to recharge. Listen to your body and avoid overexerting yourself during the adjustment period.
Additional Tips
Pre-Flight Rest: Ensure you get plenty of rest before your flight.
Being well-rested beforehand helps you cope better with the stress of travel and the effects of jet lag.
Time Your Arrival: If possible, schedule flights that arrive in the early evening at your destination. This allows you to stay awake until a reasonable local bedtime, making it easier to adjust.
Digital Detox: Limit screen time before bed to help your body wind down.
The blue light from screens can interfere with your ability to fall asleep.
Use blue light filters on your devices or avoid using them an hour before you plan to sleep.
A Ski Vertigo spokesperson said: “To save money while combating jet lag, consider planning your arrival and departure times strategically.
“Booking flights that arrive in the evening can help you stay awake until a reasonable local bedtime, reducing the need for expensive airport hotel stays or unnecessary overnight accommodations.
“Choosing airlines that offer amenities like extra legroom or complimentary sleep kits can help you rest better during the flight without additional cost.
“For health-conscious travellers, it's crucial to maintain your well-being during your journey.
“Instead of relying on potentially costly airport or in-flight meals, pack your own nutritious snacks to avoid processed foods high in sugar and salt that can exacerbate jet lag symptoms.
“Simple, healthy options like nuts, fruits, and whole grain sandwiches can keep you energised and hydrated.
“On top of that, consider investing in compression socks to improve circulation and reduce the risk of deep vein thrombosis (DVT) during long flights, ensuring you arrive feeling healthier and more comfortable."
