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Pacific Islander businesswoman sleeping on private jet wearing a sleep mask

With all the travelling over the holidays, we thought it would be appropriate to outline 10 tips to beat the dreaded jet lag!

1. For short trips, stay on home time

If you are away from home for only a day or two, try to stick to your usual routine. Try to sleep and eat at the same times you would at home.

2. For longer trips, change your time as soon as possible

If you are away for more than two or three days, start using the time at your destination as soon as possible. Change your watch on the flight. Try to eat and sleep on the plane at times when you would eat and sleep at your destination. The earlier you start, the easier it will be.

3. Give yourself time

Remember that you will still have a ‘slump time’ when your body is telling you that you would be asleep if you were at home. Adjusting to your new time zone takes at least 2 or 3 days.

4. Take short naps

Short naps may help you feel more alert and perform better while you are adapting to your new time zone. It is important that you sleep for no longer than 30 minutes and that you are awake for at least 4 hours before you go to bed.

5. Caffeine may help but…

Do not over do it. Tea and coffee can approve alertness. Do not have tea or coffee for at least 2 hours before going to bed.

6. Alcohol is not the solution

Although it may help you go to sleep, you will not sleep well during the night

7. Minimise the use of sedatives and sleeping tablets

They can become a habit, giving you more problems than temporary jet lag.

8. Melatonin

This may help to re-set your body clock. Take it just before your planned sleep time.

9. Go outside

Take a walk. Sunlight is important to help your body reset it’s clock.

10. Do some exercise

This will help to revitalise when you arrive and reset your body clock. Do not exercise too close to bedtime.

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