The Ultimate Guide To Rachael Gleeson
Relaxing beforehand is the best way to avoid jet lag. When you cross time zones, the new timing of night and day won't be aligned with your own body clock. Waking up early also helps you fall asleep on local time that next night. I've been back for 4 days and have not been able to sleep for more than 3 hours. Ten Tips to Help Combat Jet Lag.” Sleep Health Foundation.
Our body needs about one day for every one-hour time zone crossed to get back to its built-in circadian rhythms. When the SCN detects that there is a movement in light, such as from light to dark, it will signal to other areas of your body that it is time for you to sleep and your production of melatonin will increase, making you feel more lethargic.
Tempting though it is to kick off your holiday with a pre-flight gin and tonic, the effects of alcohol at altitude will increase tiredness and cause dehydration, making it even harder to beat the inevitable jet lag. We change our watches to the local time in China as soon as we get on the airplane because we do not want to keep looking at US time because we want to start our body to adjust to the time change as soon as possible.
Tip: I used Jet Lag Rooster to help us develop an adjusted sleep schedule for the days leading up to our trip. We stayed up until 6 PM, slept from 6 PM to 6 AM and after 12 hours of sleep we got on sked immediately, defeating jet lag in easy peasy fashion.
Body clocks don't reset easily, so here's how you can prevent ‘losing time' to jet lag. For example, if you are flying from Melbourne to London, try to go to sleep at 1-2am for the two to three days before flying out from Melbourne. After you arrive, get outside and walk - this will help your body reset its natural time clock with the sun and it will help your circulation (which has taken a hit by being still on the plane).
If traveling west when you will gain time, wake your child up at the local time. And 90 minutes change per day after a westbound flight. The 29-year-old advises that athletes with a strategy to combat jet lag can actually stay one step ahead of their opponents.
My parents swear by Melatonin and so do many other travellers.Â Melatonin is a hormone that helps to sync your biological clock. When I travel alone, I often take a later flight, leaving Atlanta between 8-10 pm, arriving in Europe around noon. But you can shorten that time if you use science-proven tips that I share with my audiences I recently interviewed other business travelers and asked them how they beat jet lag - and here's what they told me.
And if you're travelling for business, make sure to arrive at least one day before your meeting or conference. The NHS advises sleeping at an ordinary time in your destination, so your body can sync quicker to a new time zone. The way back is usually less problematic for me. If I can, I take a nap as soon as the plane has taken off and then stay up for the remainder of the flight.
It's also important to avoid light at certain times of day - it's helpful to try to reset your clock before you leave on a trip by going to bed an hour or two earlier (block out that Alaskan sunlight) for a few days before you leave. So, like so many other flight attendants, she takes melatonin supplements to help her drift off more easily.
Short naps (no more than 30 minutes) can help you adapt to a new time zone, but set an alarm so you don't oversleep. Since falling asleep is always hard for me, I always try to find a flight that arrives in the morning when making a big time zone leap. Melatonin seems to be most effective when crossing five or more time zones, or traveling east.
The advice for the San Francisco to Beijing flight wasn't much better, and again only covered 2 days. Melatonin is a hormone that occurs naturally in the body, secreted by the Rachael Gleeson pineal gland in the forebrain, and induces sleep. Jet lag hits those with rigid body clocks the hardest.
Another name for jet lag is ‘time zone change syndrome'. From bleary eyes and a woolly mouth by day to that 3.00am-totally-awake-and-stressed-out feeling, jet lag can make the first days in your new destination a total drag. However, when you arrive in daylight, or better still, the afternoon you'll be able to stay awake easier.