spirt retardation can be the bane of long - aloofness traveller , but with a few easy steps , you’re able to readjust the circadian beat that regulate your body ’s alerting and drowsiness to ensure you ’ll have an enjoyable , rich trip . Here ’s how to kick start your internal clock .
Ease Your Way In
Minimize the shock to your body with some clever pre - flight preparation . If you ’re move around east , for a few days before your trip , go to layer a little earlier each night and wake up a bit in the beginning in the morning . For westward trip , do the opponent . These minuscule shifts will help adjust your internal clock .
Fly at Night
Taking an overnight flight and snoozing on the way can help oneself diminish the effects of jet lag and maximise the effect of a seat that turn up down into a bed .
Enlist Hormonal Help
Melatonin , a hormone that ’s available as an over - the - replication supplement , helps regularise and maintain our bodies ’ circadian rhythm . It can also be a powerful friend in your fight against spirt lag . During your escape , take a melatonin supplement at around the normal bedtime for your goal , and keep taking them at bedtime once you arrive .
Drink Up
Even balmy dehydration will make the other symptoms of jet-propelled plane lag even worse , so drink plenty of piddle before and during your misstep . Do n’t swear off in - flying wine-coloured or cocktails , but make trusted you ’re downing water alongside your surd drinks . forfend input like coffee , which will further disrupt your sleep patterns .
Go for a Run
If exercise is part of your routine when you ’re at home , keep work out once you reach your destination . A morning physical exertion can aid recalibrate your circadian rhythms if you ’re travel eastern United States .
Get Some Sun
sun is the biggest help in resetting your physical structure ’s internal clock , so once you go far , get alfresco and take in some beam . It pays to be a short strategic when it amount to time this sunbathing . If you ’ve trip Orient , test to get as much afternoon Sunday as potential ; for westward trips , soak in the dayspring sun .
