How to Reduce Jet Lag?

As more and more people choose to travel by air, how to get rid of jet lag becomes a frequently asked question.

I. What is jet lag?

People living in different time zones have an "inner clock" which controls the timing of internal circadian rhythms. This complex and sensitive "clock" tells us when to sleep and do other activities. Jet lag is caused by the disturbance of the body's "inner clock" after flying across several time zones. The symptoms include headache, insomnia, disorientation, anxiety, exhaustion, indigestion, dehydration, impaired coordination and so on.

II. What we should do to combat jet lag?

Obviously, jet lag can turn your wonderful trip into a torture except you have full preparation. Here are some tips:

1. Before your flight

(1) Plan
A careful plan will help you get full preparation for the trip and result in less exhaustion. For example, when heading east, book an overnight flight or a flight that arrives in the evening, so you can either sleep on the plane or at the hotel. Also, check your documents, visa, passport and other belongings beforehand.

(2) Sleep
Researchers have found that enough sleep days before departure can greatly reduce the exhaustion and minimize the jet lag symptoms. Try to switch to the sleeping and eating schedule of your destination three or four days before your trip. If you're traveling east to west, start to stay up a little later than usual, and get up a little earlier according to the time at your destination, and vice versa.

(3) Relax
Jet lag does not only refer to a state of body, but also a state of mind. Half of the prominent jet lag is psychological. Medical specialists suggest travelers "leave the airport in a calm state of mind". A relaxed mood will certainly help you a lot in combating jet lag.

(4) Diet
The "Anti-Jet-Lag Diet" is a complicated method in dealing with jet lag. Generally, the diet alternates days of feast and fast which lasts for several days. However, the effectiveness is still controversial. My recommendation is: eat healthy, and eat in moderation.

2. During your flight

(1) Change your watch
Reset your watch to your destination's time on the plane and start to adapt to your new time zone. Sleep on the plane if it is local bedtime at your destination, stay awake if it isn't. Blindfolds, earphones and travel pillows may help you get a good sleep.

(2) Move
Long time sitting on the seat can make you tired. Walking up and down the aisle, standing for spells, and doing small twisting and stretching exercises in your seat help the circulation of the blood and make you feel refreshed.

(3) Drink water
Flying in 30,000 feet above the ground in the cabinet full of dry air causes dehydration. To counter this, you need to drink plenty of water. Water is better than carbonated fluids and other drinks that contain caffeine. Do not drink alcohol, for it aggravates the dehydration.

(4) Medicines may help
There are many remedies countering jet lag on the market in the form of tablets. Many of them have been scientifically proved effective. But you'd better consult your doctor before taking any counter-jet-lag tablets.

3. At your destination

(1) Live on the new schedule
In order to make the most of your vacation, you need to adjust yourself to the new time zone as quickly as possible. Sleeping, getting up, and eating on the new schedule helps shift your circadian rhythms.

(3) Get out in the sunlight
Studies have shown that light can inhibit sleep hormone secretion. Bright light also helps your body adjust to the new time zone. So go out in the sunlight and restore to vitality and vigor!