If your holiday is just around the corner, and you quickly travel across multiple different time zones, you can suffer from jet lag. Your biological clock cannot adjust to the new timing of light and darkness at the destination. This can lead to sleeping problems, among other things. Eastern journeys typically cause difficulty falling asleep, while westbound journeys cause difficulty staying asleep. There is nothing that can prevent jet lag, but there are ways to minimize the effects.
1. Low-dose (0.5 mg) melatonin supplements can help reduce the symptoms of jet lag.
2. Sleeping tablets can be used on arrival for three consecutive nights, starting with the first night's sleep after the journey. Always consult your doctor for the dose that may be right for you.
3. Anticipate the time change of the trip by getting up early and going to bed early a few days prior if traveling east, and later for a westbound trip.
4. When boarding the plane, change your watch to the destination time zone.
5. Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as stimulants and prevent sleep.
6. Upon arrival at the destination, avoid heavy meals, but eat meals according to local time.
7. Avoid alcohol on the run. Despite the temptation, alcohol magnifies the effects at high altitudes; it leads to significant dehydration, depresses your breathing and always worsens jet lag symptoms.
8. Bring earplugs and eye patches to help muffle noise and block out unwanted light while sleeping.
9. Try to get out into the sunlight at the right time. Daylight is the most powerful stimulant for resetting your jet lag before your trip and on your way back home.
