Top tips to beat dreaded jet lag

THOUSANDS of us love to jet off to a different part of the world.

But how can you make sure the dreaded jet lag doesn’t spoil your trip?

Travelling across time zones can cause huge disruption to the body clock, often spoiling the first days of your trip.

However, jet lag doesn’t only affect our sleep. The World Health Organisation has warned that long-haul travellers can also suffer indigestion issues, disturbance of bowel function, blood- pressure fluctuations and general malaise.

To stop jet lag having a significant impact on your holiday, Silentnight’s resident sleep expert, Dr Nerina Ramlakhan, has compiled her top tips.

1. Travellers should start preparing the week before they travel. Get good sleep, exercise — preferably outdoors — eat healthily, avoid caffeine and stay well hydrated.

2. Move around the airport as much as possible. Having so many hours to kill in an airport ahead of a flight can make us all tempted to sit around, but this is the worst thing you can do. Stay active and you won’t feel as sluggish when you board.

3. On the day of travel, and when you arrive at your destination, eat a healthy meal with fresh fruit and vegetables. Avoid caffeine and refined sugars and the heavily-salted plane food. Take snacks on board with you such as oatcakes, nuts and dried and fresh fruit.

4. Drink wisely to stay hydrated, and avoid stimulants. Take a large bottle of water on the plane with you. Take your own herbal tea bags so you can still have a hot drink but also avoid caffeine.

5. Close your eyes and meditate on take-off and landing for 20 minutes each time. Breathe deeply and imagine putting down roots on your exhalation. Imagine those roots going all the way down to the core of the earth, anchoring you to it.

6. Move around. This will improve blood flow and prevent lethargy.

7. If you have to work, only do so for short amounts of time, then put your laptop away and choose some relaxing inflight entertainment. If you get tired, don’t doze off during an activity. Switch the film off or put the book down and prepare to rest.

8. Put the emphasis on rest rather than sleep. Use products requiring lavender oils or eucalyptus on the plane, such as tissues or scented flight cushions. Use eye masks and ear plugs and put a DO NOT DISTURB sign on your table if you don’t want to be woken.

9. When you get to your destination, try to hold off on napping. If sleepy, go for a walk on the beach. Synchronise to your destination to beat jet lag. Eat light, stay hydrated and avoid alcohol.

10. Avoid medication to help you sleep. Your body needs to naturally adjust to the time zone.

For more information from Dr Nerina, head to www.silentnight.co.uk

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