Changing time zones takes a certain amount of time for the body to adapt to new conditions. Such changes can lead to many troubles, such as insomnia or extreme fatigue. To avoid such problems, you need to prepare your body before jet lag and rebuild it after.
Instructions
Step 1
You need to prepare your body for the long journey before embarking on it. Shift your sleep schedule each night forward or backward by an hour depending on where you are going to go. The longer the upcoming flight, the earlier you need to start changing your regime. In addition to your sleep schedule, you need to reschedule your meal schedule. Shift your breakfast, lunch, and dinner with sleep.
Step 2
Try to stay hydrated on the day of departure by drinking as much water as possible. The air in the cabin is often very dry, and moisture in your body will escape quickly. Eliminate the consumption of any alcoholic drinks and coffee. They contain substances that lead to rapid dehydration.
Step 3
Try to prepare yourself for the new time zone ahead of time. Set your watch to a new time before departure. This will help you quickly adapt to new conditions.
Step 4
Observe your destination's daily routine while on the plane. If it's night where you fly, try to sleep. Wear earplugs and an eye mask if necessary. Stay awake if it's daytime at your destination.
Step 5
Try not to eat what is given on the plane. The flight schedule is usually aligned with the current time zone. This is not what you want. Try snacking on your end time zone.
Step 6
Once you're in the new time zone, try to take some time to walk outside. This walk is especially useful if you arrive in the afternoon. Exposure to sunlight will help you adapt as quickly as possible. Never sit in a confined space. If you really want to sleep, take it no more than an hour. If you are on a business trip, you may not have time to go outside. In this case, try to keep your room lit with daylight as much as possible.
Step 7
During the period of adaptation to the new time zone, it is important not only to normalize your sleep pattern, but also not to overload the body with food. Try to follow your diet and eat only light foods, such as salads. Too heavy food can lead to digestive problems.
Step 8
Try melatonin. This hormone is produced by the body to regulate the circadian rhythms of sleep and wakefulness. Take it before bed. This will help you adapt the internal clock to the new time zone. Be sure to consult with your doctor to make sure that this drug is safe for your body.
