Five easy ways to avoid jet lag and sleep better on your holiday
HEADING on a tropical break to a far flung destination is a summer holiday dream, but it has one main drawback - jet lag.
There are ways to minimise the disruption to your body clock when travelling long haul though.
We've rounded up some of the best bits of advice on getting over jet lag, read on to find out more.
Increase your light exposure in the morning
Dr. Natalie Dautovich, Environmental Fellow at the , told : "To maximise your sleep quality while on the road, think of light as the most powerful cue for your body clock.
"Be sure to get some bright light exposure when you wake up, which will help you feel more energised and alert".
Avoid using screens in the evening
But light exposure can also have a negative impact, particularly if using screens just before sleep.
Dr. Dautovich added: "Avoid light, like from your cell phone, and increased activity later in the evening, which can make it harder to wind down and fall asleep."
She suggested holidaymakers take an eye mask with them to block out any extra light.
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Get into the new routine quickly
The symptoms of jet lag tend to ease naturally within a few days, and the NHS advise a 'common sense' approach to treating it.
This includes eating and sleeping at the correct times for your new time zone, avoiding napping as soon as you arrive, and spending time outdoors - because the 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 beat the misery of long haul flights.
The melatonin tablets are suitable for travellers 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 in the short term to manage jet lag."
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Eat certain foods
The dry air on planes can make passengers dehydrated which makes them feel groggy and uncomfortable during a flight.
"Mild dehydration can be a big culprit for feeling crummy you travel", nutritionist Serena Poon told .
Eating foods with a high water content like watermelon and cucumber can help fight feelings of fatigue and improve focus.
Alternatively, sour 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 is just one thing he tell his clients to take after a long flight.
Jonathan, who flew up to 150,000 miles a year pre-pandemic, told : "Magnesium is the only nutrient I recommend and here’s why: We lose magnesium very easily, because we lose it through sweat.
"When you are on an airplane, it disturbs your digestive system, dehydrates you and causes a feeling of tension in your body; when you have a low level magnesium, the muscles will be more tense.
"If all the muscles in your body are relaxed, you are more likely to sleep and be de-stressed.
"Remember that your bowels are muscles too, so magnesium will also move your muscles. intestines. It helps you calm down and prepare you for sleep, no matter what time zone you land in."
Foods rich in magnesium include dry beans, whole grains and low-fat dairy products, although you can also buy magnesium tablets and pills.
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A sleep expert recently revealed the best ways to ensure you sleep on a flight and avoid jetlag upon arrival.
The tips included packing a sleep kit and picking the ideal seat on the aircraft.
