Adjust sleep mode in advance

The best way to overcome the upcoming jet lag is to start adjusting your sleep style a few days before a long flight. Adjusting sleep according to the flight situation can alleviate the problems caused by jet lag. But remember, if you fly east, go to bed early, if you fly west, go to bed late. This way, after going abroad, you don't have to worry about jet lag.

Specific to the adjustment of the time difference, generally speaking, if the time difference between the destination and the departure place exceeds 4 hours, it is best to start adjusting the sleep time three or four days before departure. If the tourist destination is in the west, sleep late and get up late every day, one or two hours late at first, and then gradually increase to three or four hours; If you fly east, go to bed early and get up early every day. This method is suitable for people who have plenty of preparation time in the early stage. If it is a trip, then this method may not work.

Method 2:

Sleep on the plane.

If possible, choose the ideal departure time when booking air tickets. Generally speaking, the ideal take-off time for a long flight is that the plane takes off at night and then wakes up just at the landing time.

If you are flying at night, you'd better let yourself sleep on the plane. If you are not asleep, you'd better sleep for an hour before dawn, otherwise there will be a serious time difference when you arrive at your destination. Flight experts suggest that passengers who have difficulty falling asleep can use the on-board diet to adjust. For example, high-carbohydrate foods such as cakes and sweets can be exciting, but because they consume more energy in the process of metabolism, people will feel tired and want to sleep after eating these foods for an hour or two.

At the same time, drink more water and less coffee on the plane. After arriving at the destination, eating can help the body adapt to the new rhythm as soon as possible. For example, eat more protein for breakfast, but don't be too full, which will help you stay awake.

Method 3:

Adjust the watch time

An effective method of time difference is to adjust the time of the watch to the local time when you arrive at the place of travel. Because jet lag is not a simple physiological phenomenon, psychological suggestion has a great influence on people's biological clock. If you still don't adjust the time of your watch or mobile phone to the local time in other time zones, you will easily be unable to switch in time psychologically, and you will involuntarily wonder what time it should be in China now, which will make your work and rest schedule disordered.

When you arrive at your destination, adjusting your time is to tell yourself the timetable here and arrange your life directly according to the local timetable, which will help you adapt to the new time psychologically as soon as possible. After returning to China, I will also transfer the time back to the domestic time and quickly accept the schedule here. Such hints also have a certain effect.

Method 4:

Moderate exercise

Life lies in exercise, which is also a good way to get rid of jet lag. We should insist on exercising at ordinary times, and insist on regular and quantitative exercise every day one month before going out. This can not only effectively cope with the discomfort caused by jet lag, but also strengthen our bodies and reduce the fatigue caused by the journey. After arriving at the destination, you can try to arrange some more participatory and exciting activities to make yourself forget the existence of jet lag as soon as possible and let the jet lag slowly come over.

Method 5:

Get more sunshine at your destination.

Studies show that light can help people better adjust their biological clocks, so they should get more sunshine at their destination. This is related to melatonin in the human center, which can reduce the excitement of brain nerves, slow down metabolism and promote people to fall asleep. At the same time, melatonin will also be affected by external stimuli: when the light is strong, melatonin is secreted less; When the light turns dark, melatonin secretion is relatively strong, so people are prone to drowsiness in the dark environment. So after arriving at your destination, try to move or rest in a bright place during the day.

However, the time for sunbathing is also particular, depending on the time difference at the destination. For example, from China to the United States, flying from west to east. Four days before the flight, try to go outdoors after 2 pm; After arriving at the destination, you can get in touch with the sun at any time.

Method 6:

Medication is scientific.

For insomnia caused by jet lag, some people will take sleeping pills to help them sleep. But remember, sleeping pills are prescription drugs. Therefore, don't take these drugs without prescription, and don't drink alcohol while taking them. Never take sleeping pills on the plane for the first time; The correct way is to complete the adaptation process at home first. Moreover, sleeping pills may be very effective in dealing with insomnia at night, but they can't do anything about drowsiness during the day, and there will be side effects such as headaches.

In addition, some people say that melatonin is a substance secreted by the human body to help sleep. As we all know, some people take melatonin pills to cope with jet lag. However, medical experts do not recommend trying it, because melatonin will interact with other drugs and interfere with sleep if taken improperly, so please consult a doctor before trying this method.

In addition to taking medicine, you can also use plant essential oils to help you sleep. For example, lavender essential oil has long been proved to be a mild sedative, which can promote users to fall into a deep sleep and feel more refreshed the next day. Sprinkle a few drops on the pillow in the hotel. The charming fragrance can make people relax.