Sleep should take up about 35% of your daily routine. Many of us operate off of less sleep on a regular basis, making travel recovery more difficult. This blog contains information to help you prevent a severe episode of jet lag. A key point to keep in mind is that it takes the body 24 hours to shift by just one time zone. Keep in mind that traveling east is more difficult than west because the time shifts earlier.

 

Tips on how to recover from Jet Lag

 

jet lag

By Alberto Vaccaro under CC BY 2.0

 

Timing is everything.

Consider adjusting your daily routine a couple of days before your departure to gradually train your body for the time difference. This means shifting your sleeping routine by 30 minutes each night for two or three days. After boarding the flight go ahead and change your watch to match the time zone of your destination. This will help you determine how much rest you need during the flight. Note–If your trip is only a few days and one or two time zones away, it may be better for you to continue to operate on your regular time.

Get Packin’.

For most, long trips are planned months in advance; therefore, don’t wait to pack until the night before you depart. Start making a list of items you wish to pack about a month out. Get your bags out and weighed two weeks prior to departure and begin packing at 1 week out. This is a great way to be sure the day before departure can be spent tying up loose ends at home and relaxing for the adventure you are about to begin.

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Keep Sleep.

Sleep should remain a priority throughout your trip. If you don’t allow your body to rest and rejuvenate you won’t be able to completely enjoy your surroundings. Start by preparing to rest during your flight. Wear comfortable clothes and bring any items that will help you get some shut eye. You may want to consider bringing headphones and listening to white noise or your favorite music. Also try to keep your nightly routine. Try brushing your teeth, cleaning your face with a travel cloth and reading before easing back into your seat to sleep.  . Upon arrival be sure to include time to sleep on your itinerary. Adults need 8-9 hours of sleep each night! However, on vacation it may be difficult to get this much sleep if you have activities planned later in the evening. When this happens and your sleep is cut down to 6 hours be sure to plan a 2 hour nap during the day to counteract your late night.

Light ‘N Healthy.

Eating light, healthy meals proves to aid in strengthening the immune system and helps ward off sickness. Less sleep can also take a toll on the immune system so taking action in other ways can help keep us healthy. Vitamin C and Vitamin D will also aid in staying healthy while traveling. Vitamin C vitamin drink mixes are a great way to add a boost to your immune system and often include B vitamins which aid in energy. Vitamin D is naturally produced by the sun and also works to regulate the immune system.  Spending time outdoors after arriving at your destination will help reset your internal body clock and strengthen your immune system.

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These tips are designed to help you maximize your vacation time, while adjusting back to your regular schedule without extreme fatigue and a weakened immune system.