Tips: how to quickly adapt to changing time zones, and easy to fall asleep on the plane
Travel develop human personality, expanding his horizons. But everything has a flip side of the coin. The worst enemy of any traveler -change time zones. Is it possible to overcome this problem?
jet lag syndrome
Upset circadian biorhythm due to the long-distance flight occurs when we experience desynchronization between our body's internal clock and the external clock time our destination. It is this explanation gives Dautovich Natalie (Natalie Dautovich), Ph.D., Environmental Specialist of the National Sleep Foundation.
Symptoms of desynchronization include fatigue, difficulty sleeping, difficulty concentrating, indigestion and poor depressed mood. All these factors can ruin even the most long-awaited vacation. One of the best ways to avoid this failure biorhythms of the body - this is a dream in the plane on the way to your destination.
The following 8 tricks make it easy to fall asleep on the plane, then to remain alert and fresh.
1. Carefully select flights and book tickets
Select the flight that allows to arrive at your destination early in the evening.
It gives this advice Dautovich. So you completely miss sleep.
You will be easier to not go to bed before 10 pm local time, which is the recommended bedtime when visiting a destination that has a different time zone.
2. Set the correct hours
The presence of visual clues can help your body to quickly adapt to the new time. That is why Dautovich recommends fit your watch or clock on your phone to the time of arrival at the destination.
Set the clock to the new time as soon as you board the plane. Thus, your mind will begin to adapt to the new time zone.
3. Take melatonin
Melatonin - a hormone that is naturally produced by the body during sleep. You can purchase the melanin in the pharmacy. This preparation will help your body adjust to the new time zone. After the adoption of melatonin your body as if to say: "I mistook the time, now it's time to sleep," and you go to sleep.
Dr. Basil warns that the body needs only one milligram of the drug. This small amount is enough to fall asleep healthy and sound sleep. Large doses can help cause drowsiness and lethargy. Therefore, carefully follow the recommended dose.
4. necessarily have lunch before the plane
In addition, Dr. Basil recommended to eat before you get on a plane. According to him, it's part of the circadian rhythm, when you are trying to say to his body: "Now lunch time, you need to eat." You will not need to wait in the plane food of questionable quality, you can just go to sleep.
5. Use a sleep mask
The light interferes with melatonin production, said Dr. Basil, and helps to ensure that a person does not pull to sleep.
Basil offers to avoid bright light, turn off the phones, laptops and other modern gadgets to avoid sleep disturbance. Your body should not stay awake. On night flights, try not to watch movies, read e-books do not, when the plane takes off. Use a mask for the eyes that fell on you as little as possible light.
6. Use a special pillow for neck
neck pillow can be a real lifesaver when you are in a bus or on a night flight.
When the neck can not take her to the right position and you can not fold it back, you start to experience pain in the cervical region. In this situation, come to the aid special neck pillow.
7. Take something that reminds you of home
Dautovich recommends to sleep on the plane was good, the traveler should try to create conditions that are closest to the one he has at home.
Take the eye mask, ear plugs for the ears, put on a comfortable pair of pajamas, and, if possible, bring any item of bedding from home. Thus, your subconscious mind will perceive the environment as a home and it will be easier to fall asleep.
8. Avoid alcohol before the flight and during the flight
At that time, all of the above tricks can contribute to good and rapid fall asleep, alcohol, on the contrary, is the worst enemy of a healthy sleep.
That's what the doctor said Dautovich. According to him, alcohol before bed can actually be a stimulator of human activities disturb normal sleep.