Los Angeles, Dec 6: A jet lag can literally ruin your trip and throw you off. But you can make it more tolerable by following a few simple steps. Sleep researchers have found ways to make jet lag less complicated, reports huffingtonpost.com.
Change your watch timings after boarding: In order to physiologically get used to the time difference, change your watch time to your destination s immediately after boarding the flight.
Rest well before travelling: You're probably going to lose some sleep while travelling, so you may as well start off in a good place. No reason to add extra sleep deprivation on top of jet lag. And how do you know if you're sleep-deprived in the first place? If you regularly fall asleep within five minutes of lying down, that's a sign of sleep deprivation.
Adjust your body clock for the new time zone in advance: If you're planning to be in your new time zone for a while, you can start the adjustment process before you even leave home. Start going to bed and getting up a little later or earlier, depending which direction you're traveling. Shift your light exposure accordingly, too. Seek out bright light when it would be daytime at your destination. Avoid it when it would be nighttime there. (Read: Jet lag causes, symptoms, prevention and treatment)
Hydrate yourself adequately during the flight: Jet lag isn't the only reason people feel terrible after flying - the jet itself can take a toll. That's why researchers recommend drinking plenty of water before and during your flight , walking around during flights to improve circulation and possibly taking an aspirin the day before and the day of your journey (which should also improve circulation). (Read: A new mechanism could help beat effects of jet lag)
Adjust your eating and exercising habits: Some research has shown in mice that eating causes changes in insulin levels, which in turn influence the body's timekeeping. So try to adjust your meals to wherever you are. The same goes for exercise.
Melatonin might help: Travelling from west to east makes it more likely that you're going to have trouble falling asleep at night because your body doesn't think it's bedtime yet. If that's the case, consider taking a melatonin supplement right before bed.
Be careful with caffeine: Although you may be tempted to guzzle coffee or soda to stay alert, consuming caffeine later in the day may keep you up at night. (Read: Coming soon a cure for jet lag!)
Even after you reach your destination, don't sleep right away. During the day you can take short naps (20 30 minutes) so you can still sleep at night. Stay exposed to daylight rather than sitting indoors and feeling sleepy. Sunlight, being the most important circadian rhythm regulator will help you shift your body's circadian clock.
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