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Via Afrika Publishers 2.3 How to minimise and ease the effects of jet lag Before
the flight,
travellers should make sure • They are in good physical shape and that they eat correctly before their trip.
• They are well informed about any medical condition from which they suffer.
• They begin adjusting their bodies to the new timezone before they leave if their stay in the destination timezone will last more than a few days.
• They try to go to sleep and getup earlier if they are travelling east.
• They get a goodnight s sleep the night before departure.
During the flight, travellers should make sure
• They do not drink alcoholic beverages the day before their flight,
during the flight, or the day after the flight.
• They do not drink caffeinated beverages before, during,
or just after a flight • They drink plenty of water to offset the effects of the dry air in the plane.
• They do not eat too much on the plane
• They exercise their legs from time to time while they
are seated for their flight • They getup and walk around every hour or two.
• They do not take sleeping pills.
• They do not nap for more than an hour at a time.
• They breakup long-haul trips across many time zones,
if feasible, with a stay in a city about halfway to their destination.
• They wear comfortable clothes and shoes.
• They make use of sleeping aids.
After the flight travellers should make sure
• They try and get at least an hour’s worth of sunlight as soon as possible after reaching their destination if they are travelling west.
•
They check, on arrival, whether beds and bathroom facilities at their accommodation
are satisfactory • They adapt to the local schedule as quickly as possible to help their bodies adjust faster.
• They try to establish sleeping patterns according to the time at their destination without resorting to sleeping pills.
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