Five easy ways to avoid jet lag and sleep better on vacation

Taking a trip to the tropics to a far-flung destination is a summer vacation dream, but it comes with one major downside — jet lag.

However, there are ways to minimize disruption to your internal clock when traveling long distances.

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We’ve rounded up some of the best advice for overcoming jet lag, read on to find out more.

Increase your light exposure in the morning

dr Natalie Dautovich, Environmental Fellow at the National Sleep Foundationtold forbes: “To maximize your sleep quality on the go, think of light as the strongest cue to your body clock.

“Make sure to expose yourself to bright lights when you wake up to help you feel more energetic and awake.”

Avoid using screens in the evening

But exposure to light can also have negative effects, especially if you use screens just before bed.

dr Dautovich added: “Avoid light, like from your cell phoneand increased activity later in the evening, which can make it harder to switch off and fall asleep.”

She suggested vacationers take an eye mask with them to block out extra light.

Get into the new routine quickly

Jet lag symptoms tend to subside naturally within a few days and the NHS advises a ‘common sense’ approach to treatment.

This contains Eat and sleep at the right time for your new time zone, avoid napping as soon as you arrive and spend time outdoors – natural daylight will help your body adjust to a new routine.

Invest in some melatonin tablets

Superdrug has launched new jet lag tablets to help Brits overcome the misery of long-haul flights.

The melatonin tablets are suitable for travelers over the age of 18 and come in boxes of 10 or 20.

Superdrug Ambassador Dr. Sara Kayat said, “Melatonin is a hormone we produce to help regulate our sleep cycles, and a synthetic version can be taken short-term to help manage jet lag.”

Eat certain foods

The dry air on airplanes can dehydrate passengers, causing them to feel light-headed and uncomfortable during a flight.

“Mild dehydration can be a big reason you’re feeling lousy when you travel,” said nutritionist Serena Poon insider.

Eat foods with a high water content such as watermelon and cucumber can help fight feelings of tiredness and improve focus.

Alternatively, tart cherries contain melatonin, which can help control your sleep patterns.

Take some magnesium

Jonathan Leary, who calls himself the “Concierge Wellness Doctor,” explained why There’s only one thing he says to his customers to take after a long flight.

Jonathan, who flew up to 150,000 miles a year before the pandemic, recounted Bloomberg: “Magnesium is the only nutrient I recommend, and here’s why: We lose magnesium very easily because we lose it through sweat.

“When you’re on a plane it upsets your digestive system, dehydrates you and causes tightness in your body; if you have low magnesium levels, your muscles will be tighter.

“When all the muscles in your body are relaxed, you’re more likely to sleep and relieve stress.

“Remember, your gut is muscle too, so magnesium will also move your muscles. Gut. It will help calm you down and prepare you for sleep, no matter what time zone you land in.”

Foods high in magnesium include dry beans, whole grains, and low-fat dairy, although you can do this too Buy magnesium tablets and pills.

A sleep expert recently revealed the best ways to do this Make sure you sleep on a flight and avoid Jet lag on arrival.

The tips included packing a sleep kit and the selection of the ideal seat on the plane.

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