Sleep and rest quality need not be victims of your travel, especially business travel. Research now provides both answers and reasons for what you can do to minimize jet lag and stay well rested when flying or driving.

 

Jet lag. This happens when you have trouble adjusting to rapid changes in daily light and darkness cycles, especially when you travel east or west and change time zones. When flying north to south and not changing time zones, you may not experience jet lag but fatigue certainly takes over.

 

Studies have suggested that avoiding and seeking light at specific times of the day can help manage jetlag (see Jet lag: trends and coping strategies ). Other studies look at hormones, food and other biological factors to minimize jetlag.

 

Here are some simple and practical tips from various research findings to make sleep your friend while travelling

ü  Get at least four hours of sleep at home (WHO International travel and health )

ü  For visits less than three days, try to stay on normal home sleep-wake times

ü  Fast a couple of hours before and during a long flight and then eat at the closest local mealtime after arrival

ü  Or try eating protein-rich morning meals and carbohydrate-heavy evening meals ( Jet Lag Snacks: How Foods Affect Your Body’s Internal Clock )

ü  Good eye masks, traveling sound conditioners, ambient-noise phone apps and earplugs may be used to tame light and sound issues

ü  Hour naps as power naps, staying hydrated, avoiding coffee, tea and alcohol that dehydrate you are good food habits to maintain on flights

ü  While driving long distances pay attention to fatigue and drowsiness. Take regular breaks to stretch and have a snack. Stop overnight for safer driving and avoiding sleep deprivation.

 

Source: Entrepreneur Magazine

 

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