• Posted by CERC India
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How to manage jet lag effectively


One of the travails of air travel that many people experience is jet lag. It is a sleep disorder that occurs when you cross a number of time zones, which puts your internal body clock out of sync with the time at your new destination. We give below some tips on how to deal with jet lag.

Choose your flight carefully: Select a flight that allows early evening arrival. Stay up until 10 pm local time. If you must sleep during the day, take a short nap.

Adjust your watch: As soon as you get on the plane, adjust your watch to the time of your destination and try to eat and sleep according to the rhythm of the new time zone.

Select a convenient seat: Choose a seat with legroom, preferably a window seat where you won’t be disturbed.

Avoid caffeine and alcohol: Avoid these stimulants that prevent sleep at least three to four hours before bedtime. Alcohol may help you sleep but the quality of sleep will be poor.

Do not binge on movies: Turn of all screen-based gadgets one hour before you want to sleep on the flight. The blue light they emit can make it hard to fall asleep.

Eat sensibly: No diet has proved to be effective in preventing jet lag. However, it is recommended not to eat a high carbohydrate or fatty diet close to bedtime as it may disrupt sleep.

Use sleep aids:  An eye mask, earplugs, neck pillow, comfortable clothing and a blanket may help you sleep better on the plane.

Drink adequate water: Studies have shown that proper hydration aids sleep.

Take medication as a last resort: Sleeping pills are addictive and can increase the risk of deep vein thrombosis during a long flight. Check with your doctor before trying the supplement melatonin to induce sleep.

Get outdoors at your destination: Sunlight helps your body clock ease into the new time zone. Staying indoors worsens jet lag.

Finally, if you fly frequently and jet lag continues to be a problem, consider seeing a sleep specialist.


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