15 WAYS TO BEAT JET LAG

Before going:

1. Change your sleep routine

Going West – start going to bed a bit later a few days before your trip.
Going East – start going to bed a bit earlier a few days before your trip.

2. Wear sunglasses
Your circadian rhythm responds to your eyes detecting light. Controlling your exposure to natural and artificial light can help change it.

3. Plan a stopover if possible

It’s a good way to let the body adjust gradually to new time zones.

4. Keep calm
Try simplifying your travel plans as far as possible.

During your flight:

5. Time your activities
Try to eat and sleep according to the times of your destination.

6. Use remedies with caution

Using melatonin or other sleeping remedies is not recomended, as it won’t help your body adjust naturally.

7. Drink water
Avoid alcohol and caffeine to prevent dehydration.

8. Get comfortable

Earplugs, eye masks, cushions, blankets – whatever it takes!

9. Keep active

Stretch your legs regularly and take walks around the cabin.

At your destination:

10. Spend the day outdoors

Exposure to daylight helps you adjust to the new time zone a little faster.

11. Going west?

Get more morning light as soon after arrival as possible.

12. Going east?

Afternoon light is your friend.

13. Get your ‘anchor sleep’

Try to get a minimum of 4 hours sleep during the local night.

14. Stay on ‘home time’ for short trips

If you’re staying for less than 4 days, and it’s possible, plan meals and sleeping according to your home country clock.

15. Recover lost sleep

Take short naps to get the same amount of sleep you would normally have in a 24-hour window.