Sleeping has always been my favorite hobby. I am the kind who can sleep all day and all night. Hibernation is an ideal great activity for me. I never had problems with insomnia. But I can also stay up late with two hours of sleep for days and act normal. But still, I’d still prefer a normal 8 hours of sound sleep.
When my friends found out that I am crossing a different time zone for more than 2 weeks of stay they immediately told me that sleeping will be a problem. And I answered with full confidence that that wouldn’t be a problem because I am a masa “masandal lang eh tulog na”. I can easily sleep with no problem. I don’t actually entertain the possibility of having adjustment. I just believe that I don’t have a provision on it.
But unfortunately, it wasn’t true. Last night, I had so much trouble with sleeping, well actually for the past three days but last night was the worst. I am dead tired with the two days birthday preparations and party and I helped in cooking for more than 10 hours and had decent sleep of on an average of 5 hours a day. But still, I can’t sleep because it is just 6 pm in the Philippines and I normally sleep around 11 pm to 12 mn.
Anyway, now I’m doing my research and found out this helpful tips and back grounder with regards to jet lag. And as always, I’m sharing this with you. Click here for the website.
The following are 12 tips to help travelers minimize the effects of jet lag.
Tip 1: Stay in shape
If you are in good physical condition, stay that way. In other words, long before you embark, continue to exercise, eat right, and get plenty of rest. Your physical stamina and conditioning will enable you to cope better after you land. If you are not physically fit, or have a poor diet, begin shaping up and eating right several weeks before your trip.
Tip 2: Get medical advice
If you have a medical condition that requires monitoring (such as diabetes or heart disease), consult your physician well in advance of your departure to plan a coping strategy that includes medication schedules and doctor’s appointments, if necessary, in the destination time zone.
Tip 3: Change your schedule
If your stay in the destination time zone will last more than a few days, begin adjusting your body to the new time zone before you leave. For example, if you are traveling from the U.S. to Europe for a one-month vacation, set your daily routine back an hour or more three to four weeks before departure. Then, set it back another hour the following week and the week after that. Easing into the new schedule gradually in familiar surroundings will save your body the shock of adjusting all at once.
Tip 4: Avoid alcohol
Do not drink alcoholic beverages the day before your flight, during your flight, or the day after your flight. These beverages can cause dehydration, disrupt sleeping schedules, and trigger nausea and general discomfort.
Tip 5: Avoid caffeine
Likewise, do not drink caffeinated beverages before, during, or just after the flight. Caffeine can also cause dehydration and disrupt sleeping schedules. What’s more, caffeine can jangle your nerves and intensify any travel anxiety you may already be feeling.
Tip 6: Drink water
Drink plenty of water, especially during the flight, to counteract the effects of the dry atmosphere inside the plane. Consider taking your own water aboard the airplane if allowed.
Tip 7: Move around on the plane
While seated during your flight, exercise your legs from time to time. Move them up and down and back and forth. Bend your knees. Stand up and sit down. Every hour or two, get up and walk around. Do not take sleeping pills, and do not nap for more than an hour at a time.
These measures have a twofold purpose. First, they reduce your risk of developing a blood clot in the legs. Research shows that long periods of sitting can slow blood movement in and to the legs, thereby increasing the risk of a clot. The seat is partly to blame. It presses against the veins in the leg, restricting blood flow. Inactivity also plays a role. It decelerates the movement of blood through veins. If a clot forms, it sometimes breaks loose and travels to the lungs, lodges in an artery, and inhibits blood flow. The victim may experience pain and breathing problems and cough up blood. If the clot is large, the victim could die. Second, remaining active, even in a small way, revitalizes and refreshes your body, wards off stiffness, and promotes mental and physical acuity which can ease the symptoms of jet lag.
Tip 8: Break up your trip
On long flights traveling across eight, 10, or even 12 time zones, break up your trip, if feasible, with a stay in a city about halfway to your destination. For example, if you are traveling from New York to Bombay, India, schedule a stopover of a few days in Dublin or Paris. (At noon in New York, it is 5 p.m. in Dublin, 6 p.m. in Paris, and 10:30 p.m. in Bombay.)
Tip 9: Wear comfortable shoes and clothes
On a long trip, how you feel is more important than how you look. So, wear comfortable clothes and shoes. Avoid items that pinch, restrict, or chafe. When selecting your trip outfit, keep in mind the climate in your destination time zone. Dress for your destination.
Tip 10: Check your accommodations
Upon arrival, if you are staying at a hotel, check to see that beds and bathroom facilities are satisfactory and that cooling and heating systems are in good working order. If the room is unsuitable, ask for another.
Tip 11: Adapt to the local schedule
The sooner you adapt to the local schedule, the quicker your body will adjust. Therefore, if you arrive at noon local time (but 6 a.m. your time), eat lunch, not breakfast. During the day, expose your body to sunlight by taking walks or sitting in outdoor cafes. The sunlight will cue your hypothalamus to reduce the production of sleep-inducing melatonin during the day, thereby initiating the process of resetting your internal clock.
Tip 12: Use sleeping medications wisely—or not at all
Try to establish sleeping patterns without resorting to pills. However, if you have difficulty sleeping on the first two or three nights, its okay to take a mild sedative if your physician has prescribed one. But wean yourself off the sedative as soon as possible. Otherwise, it could become habit-forming.