5. 5. Jet lag gets in through the stomach
As is so often the case, it also helps to eat healthily and avoid caffeine, alcohol and other substances (such as sleeping pills). Take some herbal tea along with you and ask the cabin crew for some hot water to brew it up. This will help you to relax and let you get to sleep more easily, if you feel you need to sleep.
6. 6. It’s WHAT time?
When you are in the aeroplane, set your watch to the time at your destination, in order to slowly adapt to the ‘new’ time. You can also try to align your mealtimes and especially your bedtimes with this as much as possible, i.e. sleep when it is night at your destination, even if the sun is shining.
7. 7. Sport on board
Stimulating your circulatory system provides a variety of physical benefits. In addition to reducing the risk of thrombosis, it can also help to keep jet lag at bay, since one of the effects of jet lag is to slow down blood flow. So every now and then, stand up, wiggle your toes, do some shallow squats, have a good long stretch … there are plenty of options to choose from. On long-haul flights it is also advisable to wear support stockings, which help the blood in your legs to circulate better. Another handy tip is to step up the amount of sport you do for a few weeks before departure. However, on the day before departure and your actual day of travel, you should do no or only a little physical activity.
8. 8. Get into your new rhythm
Upon arrival, the idea is to ease into your holidays, relax, and get into the different rhythm of the place you are visiting as quickly as possible. If you feel exhausted and have slept less than normal over the last 24 hours, you can now recharge your batteries with a quick nap. After that, however, you should get your fill of sunlight and do something physical outdoors – this will help your body with the changeover (see Tip 3).