How to adjust jet lag sleep

Sleep is very important to people. Sufficient sleep helps people improve their work efficiency the next day. But there are many things that can affect your sleep. For example, jet lag is caused by the time difference between different longitudes due to people's different geographical locations. We only know that when a person crosses the border and lives in another place, he will experience jet lag. He will suffer from jet lag in his sleep, so what methods should be used to adjust the condition that causes him?

Adjust status 3 days in advance

The first golden rule is to gradually adjust your sleep schedule three days before your departure, allowing your body to slowly adjust and adapt to your biological clock. Change your sleeping habits by going to bed an hour earlier or later each day depending on where you are going, and adjust your evening schedule so you can adjust to jet lag more easily when you arrive at your destination.

Get less sleep before departure

No matter how quickly your body can adapt to any jet lag, if you don't sleep well on the plane and don't get enough rest, you will often feel mentally tired and drowsy for a day or even several days after you arrive at your destination. So try to sleep more on the plane, and it is best to sleep less the day before departure. Prepare some equipment to make the flight more comfortable, such as eye masks, neck pillows, slippers, etc.

Adjust your watch immediately after boarding the plane

We all know that long-distance flights are very unbearable, and most people will often check their watches to see how long it will take to arrive. Therefore, after boarding the plane, you should adjust the clock on your watch to the time of your destination as soon as possible, and adjust your daily routine according to the newly set time. If your watch shows midnight now, you should force yourself to go to sleep. On the contrary, just watch more movies to stay awake.

Be careful about what you eat during the flight

To quickly help yourself adjust your sleep cycle, you also need to rely on dietary changes, and you have to be careful about what you eat on the plane. The alcohol on board is free, but it is recommended to drink more water and less alcohol and coffee. You think alcohol helps you fall asleep, but it actually affects the quality of your sleep. In addition, frequent trips to the bathroom will disrupt your sleep and affect the rest of the passengers sitting next to you.

Adjust your diet to allow your stomach to adapt to the time difference

It is easy to suffer from acclimatization when you are away from home. Bloating and diarrhea are also symptoms of jet lag. Therefore, it is recommended to adjust your diet structure in advance before departure, focus on light food, and avoid overeating on the plane.

Eat according to local time

After arriving at your destination, eat according to the local time and eat on time. This is the best way to maintain energy and quickly adapt to the local time. If you arrive in the morning, you might as well go to the restaurant and have a hearty breakfast! Eating more protein for breakfast can help you stay awake, and eating can also help your body adapt to the new routine as quickly as possible.

Planning a day in a new time zone

We all understand that the first thing you want to do after a long-haul flight is to go to your room and fall asleep. This is not a problem if you land at night. The problem is that if it's still daytime when you get off the plane, the way to quickly adjust to jet lag is not to sleep, but to plan your day in the new time zone. Plan some simple and relaxing activities for yourself, walk around, enjoy the sunshine to reduce sleepiness, and go to bed after nightfall.