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Are you planning that big trip for next year? Don’t let jet lag throw a wrench in your vacation! According to the Mayo Clinic, symptoms of jet lag can include mood swings, inability to sleep, daytime fatigue, and more. Sleep is an important part of everyday life, and it becomes even more important when you travel.
Aside from not being able to enjoy yourself, one of the fastest ways to get sick on vacation is not getting enough sleep. However, there are ways to combat jet lag. Travel Off Path has listed below 10 hacks to help beat jet lag in 2023.
Before you leave, start adjusting to your new schedule
If possible, try to adjust your sleep schedule in small increments in the days before your trip. If you can adjust halfway to your intended time zone before you take off, you’ll reduce the chance of jet lag so you can enjoy yourself on your serious vacation.
Start strong
We’ve all been there…packing your suitcase and weighing it repeatedly at 11pm the night before your morning flight. It’s a bad habit that many travelers fall into, but it can certainly worsen the effects of jet lag. Starting your trip awake is a surefire way to make jet lag worse and increase your risk of side effects.
Make sure you get plenty of rest the night before your flight. Start packing a few days in advance so you don’t feel stressed the night before your trip.
Lighting the way
Having trouble sleeping with the light on? Or do you start snoozing when the sun goes down? Light plays a significant role in our sleep patterns, which means it’s one of the best ways to hack your way out of jet lag. Make sure you travel with a quality eye mask to keep your eyes shut at all times of the day.
On the flip side, if you’re trying to adjust to a new time zone before your trip, try hacking your sleep cycle by using light bulbs that mimic natural sunlight to wake up a little later or wake up a little earlier.
Sleep and wakefulness aid
For many travelers, sleeping on airplanes can be difficult. Although it is better to stick to natural sleep patterns as much as possible, sometimes it makes sense to call for reinforcements. However, try to avoid alcohol. Although it helps you to fall asleep faster, the quality of your sleep is greatly reduced.
Try taking melatonin to help you fall asleep faster. If you want to stay awake a little longer to adjust to a new time zone, it’s okay to grab a cup of coffee.
Try to sleep on the plane
For many, sleeping on a plane is almost impossible. The constant roar of the engine, the occasional turbulence, and the noisy neighbor make it difficult to close your eyes while flying. However, if possible, it’s a good idea to take a nap on the plane to adjust to the new time zone before landing.
This is probably the best hack for those lucky enough to have no problem sleeping on a plane. If you can afford it, choosing an upgraded seat that includes a lie-flat option will make sleeping on the flight easier.
As a local sleeping
Once you arrive at your destination, the quickest way to adjust to the new time zone is to leave the old one. That means staying awake until the locals go to sleep. If necessary, it is good to go to bed a little earlier. Make sure the delay is good enough to callBed time. If you start your trip at 6pm to go to bed, it will be difficult to overcome your jet lag quickly.
Stay hydrated
Just as sleep plays an important role in your overall health, so does making sure you drink enough water. Staying hydrated while flying makes it easier to fall asleep, improves the quality of your sleep, and helps you wake up refreshed and ready to face the day in your new time zone. Conversely, not drinking enough water can exacerbate the effects of jet lag by making you feel more tired throughout the day.
Do exercise
Exercise can be a great way to disrupt your body’s sleep cycle. Depending on your goals, you can exercise to help you sleep faster or stay awake in the morning. Once you’ve landed and are in your new time zone, there are two times of the day when you can exercise to help you adjust to your needs.
If you need to go to bed and wake up earlier, do your morning workout around 7 am. If you want to wake up and wake up, do your exercises around 1 pm.
Eat well at the right time
Tempted to order that in-flight meal on a red-eye flight? If jet lag is something you struggle with, you might want to keep it. Think about 12 hours before going to eat a light meal Morning wake up time in your new time zone. This allows your blood sugar to drop until it’s a good bedtime for the scheduled time zone.
Eating in-flight meals on an overnight flight to Europe means you’ll be eating at midnight in the new time zone and throwing your sleep schedule further out of whack.
Don’t worry and be patient
Have you ever tried to sleep, but everything seems to be working against you? People often fall into a cycle of frustration due to not being able to sleep, which only leads to more frustration. If this starts to happen to you, give yourself a break.
Traveling isn’t always easy, and that’s okay. You’re not the first person to deal with jet lag; You certainly won’t be last. Just be patient and don’t worry, as this will only make your condition worse. Relax, be patient and adjust to the new time zone on your own time.
Traveler alert: Don’t forget travel insurance for your next trip!
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This article originally appeared on TravelOffPath.com
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