| Whether you are flying for business or
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| | at your destination, try to sleep during
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| pleasure, jet lag can seriously impair
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| | the flight. Sleeping on board a plane in
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| your performance and holiday fun for
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| | cramped conditions isn't easy but take
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| days.
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| | off your shoes and try to get
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| Jet lag occurs when the body's rhythms
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| | comfortable. Take an eye mask and ear
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| are out of sync with your destination
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| | plugs with you to help block out cabin
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| time - the body operates on a 24-hour
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| | distractions and a blow up neck rest
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| cycle, and travelling to a different time
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| | should add to your comfort. Even if you
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| zone alters the body's natural rhythm
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| | are unable to sleep throughout the
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| causing jet lag. The more time zones you
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| | flight, just try to rest, close your eyes
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| cross the worse it can be and travelling
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| | and try to 'switch off'.
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| east generally has a greater affect on
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| | 3.If you are due to land at night, try to
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| jet lag than travelling west. It is
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| | stay awake throughout the flight. Read a
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| easier on the body's biorhythms to add a
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| | book, listen to some music but try to
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| few extra hours to the day, as in
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| | resist sleeping as this will mean you
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| travelling west, than reducing the number
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| | will be unable to sleep destination time
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| of hours in a day when travelling east.
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| | and take longer for your body clock to
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| The speed with which your body can
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| | adjust.
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| realign itself to your new time zone,
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| | 4.Set your watch to your destination time
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| adjusting its body rhythm to daylight,
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| | as soon as you get on the plane and try
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| darkness, eating and sleeping in the new
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| | to live by it straight away. Try to eat
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| time zone, affects the length of time you
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| | at times appropriate to your destination
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| experience jet lag for.
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| | time not departure time.
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| Jet lag can cause any or all of the
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| | 5.Some people reduce the impact of time
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| following symptoms:
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| | zone changes by gradually adapting their
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| - Fatigue and lethargy
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| | routine by an hour or so a few days
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| - Insomnia
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| | before they travel. By getting up an hour
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| - Disorientation
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| | earlier or staying up later for a few
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| - Swollen hands and feet
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| | days prior to departure depending on
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| - Headaches
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| | their destination time.
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| - Digestive problems
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| | 6.If you arrive in the daytime, try to
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| - Irritability or anxiety
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| | avoid the temptation to sleep, get
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| - Lack of concentration
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| | outside in the sunshine. Daylight, or any
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| - Loss of appetite and nausea
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| | light, is a major factor in resetting
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| - Dehydration.
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| | your internal clock. If you are exhausted
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| It is often thought that it takes a day
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| | and have to sleep try to limit a nap to
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| to recover for each time zone travelled
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| | one hour - set an alarm clock or your
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| through - this is great news for
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| | mobile phone to wake you.
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| travellers on a week's holiday or a
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| | 7.If you arrive at night and don't feel
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| business traveller on a three day
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| | sleepy, try a warm bath and a glass of
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| conference halfway across the world!
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| | warm milk - a natural sleep inducer.
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| So what can you do to minimise the
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| | 8.Resist the urge to party all night for
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| affects of jet lag? The following tips
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| | the first couple days and get a couple of
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| are designed to help you avoid the worst
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| | good nights' sleep. This should help you
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| of jet lag and realign your body clock as
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| | get you adjust your body clock to your
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| soon as possible.
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| | destination time and make for a more
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| 1.Drink plenty of water, avoiding alcohol
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| | enjoyable stay.
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| and caffeine. Water is best but, if you
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| | There is no miracle cure for jet lag, but
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| find drinking large amounts of water
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| | by following the above tips you should
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| difficult or just plain boring, fruit
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| | minimise the effects of jet lag at your
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| juice and herbal teas will do.
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| | destination, and don't forget to use the
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| 2.If you are due to land in the morning
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| | above tips for your return too.
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