Flying to the Philippines
from the west can be anything from a few hours to near on a whole day. So what do you do to try and minimise the
problem? I have only ONCE in ten years really suffered the REAL jet lag where
you cannot sleep for days. You actually go crazy, but the more you want to
sleep the more the brain does not allow it.
Most people when referring to jet lag are talking about it
in a much less intrusive way. Never the less if you are having two or three
days of sleep issues that is going to seriously reflect on the vacation
planned.
Most travellers try to make the most of their limited time
overseas, yet fail to take into account the leap in time zones they make in a
matter of hours. It can take your body's internal clock several days to catch
up to that leap, and in the meantime you’re likely to experience the disruption
of your sleeping and waking cycle known as jet lag. Symptoms of jet lag include
sleepiness during the day, insomnia at night, poor concentration, confusion,
hunger at inappropriate times or lack of appetite, and general malaise and
irritability
1. Adjust your internal clock.
Several days (at least four) before departure, gradually
shift your sleeping and eating times to coincide with those at your
destination. Once you arrive, adopt the local time for your daily routine.
2. Opt for overnight flights.
You’ll have dinner at a normal time and be much more likely
to sleep than on an afternoon flight. Depending on the length of the flight and
the number of time zones you cross, you’ll arrive at your destination in the
morning or afternoon. This is the best way to replicate your normal schedule,
and it’ll be easier for you to reset your clock.
3. Curtail coffee.
For 12 hours before, as well as during, your flight, avoid
overeating and caffeine. Although caffeine can help keep you awake longer, it
makes you wake up more often once you do fall asleep and so reduces total sleep
time.
4. Stay hydrated.
Drink at least 8 ounces of water for every hour you’re in
the air—even if you don’t feel thirsty. If you wear contact lenses, clean them
thoroughly before your flight, use eye drops in the air, and consider removing
your lenses if you nap. In your carry-on pack a bottle of moisturizing lotion,
lip balm, and a hydrating spray with essential oils (not just water) to spritz
your face with occasionally. Just be sure all toiletries are TSA compliant.
5. Avoid or limit alcohol inflight.
Cabin air dehydrates passengers, and altitude changes can
quicken the effects of alcohol (the rule of thumb is one drink in the air is
the same as two or three on the ground). A cocktail may relax you, but it's
also apt to dry you out, and even worsen symptoms of jet lag.
6. Try to sleep on the plane.
This is especially important when you’re traveling overnight
or flying west to east. Travel is extremely tiring, and the more rest your body
gets en route the more prepared you’ll be to deal with the stresses of jet lag.
If you’re taking a very long flight—United States to Asia, for example—consider
saving up enough dollars or frequent-flier miles to fly business or first
class, as it’s a lot easier to sleep when your seat reclines all the way back.
If you can’t avoid coach, opt for a window seat and bring enough padding
(pillows or something that can act as such) to prop yourself up against the
wall.
7. Use sleeping pills wisely.
A pill with a short cycle may be helpful on overnight
flights. Make sure, however, that you time the dosage correctly or you may be
very groggy when you land. Also, an airplane is not the place to try out a pill
for the first time, so only take medications you are already familiar with.
8. See if melatonin is for you.
Consider taking the non-prescription drug melatonin.
Research suggests that the body uses this hormone to set its time clock.
Because melatonin seems to control when we go to sleep and when we wake up, a
number of scientists advocate supplements to alleviate jet lag. Some (but not
all) studies suggest that taking 3 milligrams of fast-release melatonin prior
to bedtime for several days after arrival in a new time zone can ease the
transition.
9. Get outside.
After arrival, spend a lot of time out in the sunlight,
which will help your body reset its natural time clock to coincide with your
new surroundings.
10. Don’t drift off too early.
Unless you arrive at your destination at night, and
reasonably close to a normal bedtime, don’t go to sleep as soon as you reach
your hotel. Unless you’re used to taking regular short naps at home, you’re
better off staying up until bedtime: If you’re really exhausted from travel, a
20-minute nap could easily become a three-hour nap, which will disrupt your
sleep schedule even more—you might find yourself wide awake at 4 AM.
BIO
Jeff Harvie is an Australian Registered Migration Agent (MARN 0959797) who has given up the quiet life in Australia a few years back for one more adventurous with his Filipina wife and kids in Manila, Philippines. He runs Down Under Visa, which specialises in Australian partner visas for those Aussie men who fall madly in love with the local girls and want to bring them to Australia.
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