The fact is that our body lives in accordance with the so-called circadian rhythms synchronized with the sun. Aircraft is a very fast means of transportation, therefore, from the point of view of the body, it instantly moves us to a “shifted” day, where the body is out of sync with the clock. This can be manifested in the fact that you bite your nose all day, but at night, on the contrary, you can’t fall asleep. Sometimes Jetlag provokes digestive upsets and simply causes poor health and nervousness. Today we want to talk about how to prepare for the flight and what to do during and after it to make acclimatization easier.
1. Gather in advance
Rick Steves, an American writer, and TV presenter, travel expert, advises you to travel as if you were scheduled to depart two days earlier. To do this, you probably have to finish your usual business and pack your bags at an intense pace, but the day before the flight you will be ready and you will be able to prepare mentally for the trip, relax and get enough sleep. Of course, in the conditions of strictly regulated holidays, I don’t want to spend an extra day at home, but try at least to get together in the evening on the eve, so you will avoid morning nervousness and allow yourself to sleep longer and have breakfast without haste.
2. Start rebuilding to a new time zone while still at home.
Find out the time difference in advance and try to start rebuilding in the right direction 2-3 days before departure. So, if you fly east, go to bed for several days and wake up earlier than usual, possibly respecting the “lead” compared to the current time zone. And vice versa, if you have a trip to the west, feel free to stay up late. Once in the plane, immediately transfer the clock to a new time and try to start thinking, focusing on it.
3. Get enough sleep
It might come to someone’s idea not to sleep the night before the flight, to arrive at the place very tired, to oversleep the rest of the day and night, and to wake up in the new hour mode in the morning. Unfortunately, the body cannot be fooled in this way, biorhythms will remain the same, and stress from too long waking will simply add to the symptoms of jetlag. Therefore, before flying it is better to get enough sleep.
4. Drink more water and refrain from alcohol
This is useful advice to any passenger of the aircraft: in the cabin, the air is often overdried with air conditioners, and alcohol only contributes to additional dehydration, which will only add to problems upon arrival. Also, if your plane lands at night, try to refrain from coffee and energy drinks, as they will not let you sleep soundly when you get to the hotel; which means that it will beat your rhythms even more.
5. Relax on the plane
Use flight time to reboot. Try to break away from work, watch a light movie, or read a book. On a long flight, it’s worth sleeping. Tune in to a good vacation, mentally move to a new place and a new time zone.
6. Take a walk in the fresh air
The sun and fresh air are your main helpers in the fight against jet lag. Circadian rhythms are regulated by melatonin, a hormone that is produced in the dark. If it’s still day outside, and your body thinks it’s time to sleep, go out into the sun. Bright light will stop the production of the sleep hormone, and a light load in the form of a walk in the fresh air will cheer you up. In addition, pleasant fatigue will allow you to oversleep until the morning, and not until the middle of the night, as it would be in the old time zone.
In 2005, psychologists from Wesleyan University in the United States conducted a small study, the results of which showed that lavender extract acts as a light sleeping pill, stimulating deep restorative sleep. Take a small bottle of lavender oil with you on a trip and put a few drops on a pillow in the hotel to wake up fresh in the morning and ready to absorb new experiences!