Jet Lag Self Care
Jetlag can be mainly avoided by sleeping in the plane and by adjusting to your new time zone.
Jetlag Self Care - Sleeping in the plane
Suggestions for jetlag self care include:
- If you are flying westward, try to go to sleep as late as possible for two to three days before you leave. This will make it easier to adapt to the new location.
- When you sleep on the plane, try to plan sleep as if the time is that of the destination.
- Wear an eye mask.
- Maximize comfort with a pillow supporting your neck and head.
- Bring earplugs and blindfolds to reduce noise and light while sleeping.
Adjusting to the new time zone
The internal body clock of a jet-lagged traveler is out of synchronization with the new time zone, and is still operating on 'home time'.
Different bodily processes adjust to the new time zone at different speeds, which adds to the confusion. Depending on the individual, the body needs anywhere from a few days to a few weeks to acclimatise to the new time zone.
Jetlag Self Care - Sleep and your new time zone
Suggestions on adjusting to your new time zone include and there by avoiding jetlag include:
- Expose your body to daylight to help 'reset' your body clock.
- Drink caffeinated drinks in moderation during the day.
- Avoid alcohol or caffeinated drinks for a few hours prior to sleep at night.
- Try to mimic your usual bedtime routine.
- Use relaxation techniques.
- Avoid heavy exercise close to bedtime.