YesGenerally, summer vacations are synonymous with long hours of rest. For this reason, many people decide to travel long distances without worrying about wasting more hours on a plane. These trips are often accompanied by the famous jet lag, also known as time zone change syndrome and which is nothing more than a physiological reflex that causes a change in sleep patterns.
However, there are some ways to reduce its effects. AirHelp, an organization specializing in protecting the rights of air travelers, drops five tips:
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1- Synchronize the body and mind with the Sun
The body clock is completely related to the sun: it is synchronized with the periods of light and darkness in the habitat and with the hours when you are used to doing your daily activities. This allows you to be active during the day and more rested so you can sleep at night. To minimize changes, it is advised to adapt the destination itinerary a few days before travel. For eastbound travel, it is advised to gradually advance your sleep time over several nights. On the other hand, it is better to postpone it for flights to the west.
2- Stop at destination time
During the flight, and upon arrival at the destination, the ideal is to signal the body to follow the ‘new’ time, so that the biological clock changes as quickly as possible. Thus, if it is daytime at your destination, you should stay awake during the flight; If the destination is at night, it is recommended to sleep during the flight. When you arrive at your destination, if it’s daytime, it’s ideal to stay awake, engage in active activities, or take a cool shower to keep your brain active.
On the other hand, if you arrive at night, and if you haven’t slept on the plane, the suggestion is to take a hot shower and sleep. The important thing is to look for immediate adaptations to the time of destination: waking up by dusk and getting up early in the day for exposure to sunlight.
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3- Avoid eating certain foods during the flight
Although most people are attracted to the menus served on airplanes, it is recommended that certain foods be avoided during flights, namely those that contain high levels of fast-absorbing carbohydrates, highly processed oils or fats. There are additives.
4- Maintain good hydration
The dry environment and altitude of the plane cause the body to take in more fluids, and dehydration can exacerbate jet lag symptoms. In such a situation, it is necessary to increase the consumption of water. Alcoholic beverages and coffee are not good choices, as they can alter sleep patterns, worsen sleep quality, and of course increase dehydration.
5- Give your body time to get used to the new schedule
When traveling long distances and crossing different time zones, it is advisable to keep a few days to acclimatize to the schedule – both on the way out and on the way back. Hence, it is advised to take a few days off so that the body can adapt to the new schedule. At the destination, the suggestion is to try to adjust the biological clock to the local time as soon as possible, have dinner and lunch at the regular respective times and try to be outside during the day.
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