More than 15 million people travel in multiple time zones, and 500,000 passengers are in the air at any time. For those who cross two or more time zones, especially if they fly from east to west, jet lag can be a serious problem. This can make us feel tired and confused, interrupt our body clock and affect our sleep patterns. Here, we found a way to stay alert and focused during the day and sleep well at night.

1. Adapt to the environment

If you are going to leave for more than two days, adapt your body to the new time zone, change your meal schedule before take-off, and it would be better if you started working three days before the flight from Flight Network.

If you are heading east from Vancouver, Canada to Toronto, start 3 days before eating each morning and vice versa (one hour after the day before the return flight).

2. Early flight

Ordinary business travelers try to organize meetings in other time zones on Monday so they can travel on Saturday or Sunday. This gives them more time to adapt to the new time zone and help their circadian clock. Extra time really helps. Employers can complain about the extra cost of a hotel room, but when you lose the weekend, you can’t complain too much.

3. Keep moisture

Drink plenty of water on the plane and avoid drinking alcohol and caffeinated beverages on the plane, all of which can dehydrate you and affect your body’s internal clock, making the symptoms worse. schedule.

4. Update

If you have a night and morning flight meeting and will get the best out of your flight, please book your first seat or business class seat so you can get a good night’s sleep. Sitting upright and with small legroom, your body produces adrenaline-like substances that keep your blood in your brain. It keeps you awake, and even if you manage to leave it, it can prevent you from falling asleep deeply. Lying in the business class chair, the upper level offers all the room and comfort, it reduces problems and prepares you when you get to your destination.

5. Top carbohydrates

Plan a plate of pasta or linguine or other carbohydrate-containing food the day before the flight with Flight Network. The effect of carbohydrates on jet lag is controversial, and their ability to sleep at night increases or decreases. Recent research on clock genes has shown that carbohydrates can increase your chances of falling asleep, especially when flying westward. No one knows why they help, but in fact carbohydrates give your brain an extra source of tryptophan, which causes serotonin to help you fall asleep.

6. Keep calm

If you are at the last destination night, try to sleep on the plane while you are in the air. The use of sun visors and earplugs helps to turn off the noise and lighting of the aircraft, so you can adjust the air conditioner to a very high level and make you feel good. Your body clock will explain that your sleep time is cool. When the temperature around you is lowered, your body temperature will drop and you want to sleep. Although higher temperatures will raise your body’s core temperature and tell your brain it’s time to get up. To avoid being too cold, bring a pillow and a blanket.

7. Do not eat food

Food also affects the circadian clock and provides light meals based on the time spent at the departure airport, and their consumption can seriously affect any attempt to adjust the circadian clock.

8. Sleeping pills

If you take sleeping pills for a short period of time, it will help you quit night flights and help you sleep on the first night of your destination. Keep in mind that taking pills that are older than expected should increase the impact of jet lag. The biggest danger is that the pill lasts longer than the flight from Flight Network, which means it feels drowsy and sleepy when it reaches its destination. If you have to drive, this can have serious consequences.

9. Melatonin

Melatonin is an over-the-counter medicine that, once taken, will help you fall asleep. It works less than sleeping pills, but it affects the internal clock and puts it to sleep. Sleep experts have calculated that if you fly east, you should take 3 to 5 mg of capsules when you land, and take the pill when you are flying west. You don’t need to buy melatonin on prescription, but because it affects chemicals in your brain, consult your doctor before use, especially if you are taking other medicines.