But if you’re planning a long-haul flight over different time zones, it’s going to affect you.
To avoid feeling exhausted after long-haul flights, Cathay Pacific shared this jet lag survival guide with us.
A few days before your flight:
• Adjust your sleep schedule in advance – Acclimatise ahead of time by shifting your sleep schedule a few hours before or after, depending on the destination’s time zone. This should be done a few days prior to departure if you’re planning a long trip
• Take melatonin
Melatonin will get you back on track in no time as it helps to speed up the adjustment of your sleep and awake patterns. There are natural sources – such as tomatoes, olives, barley, rice and walnuts, although concentrated supplements are significantly more effective. It is best to start taking melatonin a few days before your flight and a few days after you land to make sure your body has had enough time to adjust.
• Be an active traveller
Don’t take the easy route! Take every opportunity to get moving. This will counteract the effects of having to sit in one position for a long time. So skip the moving walkway and escalator, and leave the trolley … rather carry your luggage for a while to improve blood circulation.
In the air:
• Shift your schedule to the new time zone
When you board, set your watch to the time zone of your destination to help you to adjust to the time difference. Try to keep to your ‘new’ bedtime and morning routines as this will help maintain consistency of sleep patterns.
• Keep moving
Once on the plane, switch the position you’re sitting in as often as possible to keep your lower body engaged and to promote circulation.
• Hydrate
Air travel can be dehydrating, so make sure you drink plenty of water throughout the flight. You can also bring a hydration facial mist along with you to keep you feeling as fresh and revitalised as possible. Avoid having too much alcohol as this will dehydrate you quite quickly and can also alter your sleep patterns.
Touch down:
• Seek out sunlight
It may be difficult if you’re tired, but if you arrive at noon, resist the temptation to have a power nap. Since light is the signal to your brain that helps set your sleep and wake cycle, the best thing to do is to expose yourself to as much sun as possible during daylight hours once you arrive in a new time zone.
• Maintain your exercise schedule
While there isn’t very much research indicating that exercise can reduce jet lag, it’s understandable that continuing your exercise routine can help you feel less tired and get your blood pumping.
• Eat at your usual meal times
Harvard researchers have found that food can send cues to your body that affect your circadian rhythms, so try to set a normal meal schedule that mirrors the one you have at home.
