Advertising
Advertising

Only 7% of Travelers Can Really Beat Jet Lag, This Is What They Do

Only 7% of Travelers Can Really Beat Jet Lag, This Is What They Do

How many times have you planned an itinerary only to fall behind schedule by a few hours – or even a whole day? Getting on a red eye or delayed flight is never fun when business awaits you at your destination. You arrive in a foreign country swollen eyed or with eye bags, and try to make sense of what you have to do.

As exciting as flying halfway around the world is, it can also be stressful for all the unnecessary reasons. Whether you are finally embarking on the trip of your dreams or jet setting for business-related reasons, jetlag doesn’t have to be part of your travel package.

You didn’t fly all the way to Europe to unintentionally sleep half a day away. Just think of all the authentic pasta, gelato and pizza waiting to be devoured.

Physical Condition Isn’t Immune from Jet Lag Influence

Many believe that jet lag is merely a state of mind, and has nothing to do with our body’s physical condition – as if it’s a switch we can turn on and off. The battle with jet lag is more than just sleeping when it still bright out and staying awake when everyone isn’t. In fact, almost 93% of travelers experience it.

Advertising

A recent study published in Proceedings of the National Academy of Sciences (PNAS)[1] kept track of Major League Baseball’s schedules, scores and player performance in a span of twenty years and over 40,000 games. Results showed that players who had to fly east had poorer performance than the home team, surrendered more runs, and lost frequently.

Troublesome Symptoms That Kill A Journey

Usual symptoms of jet lag[2] include insomnia, fatigue, nausea, and daytime sleepiness.

For more sensitive individuals, indigestion and diarrhoea may occur. Jet lag is said to get worse when one travels from west to east since “time is lost” by going back a few time zones.

Fighting Flying Blues

1. As much as possible, choose early flights.

The National Sleep Foundation [3] recommends selecting a flight that allows you to arrive around early evening and stay awake until 10 pm. You miss out on plenty if you choose to sleep while the rest of the city still bustles around.

Advertising

2. Prior to your flight, bask in the sunlight for awhile.

That extra dose of vitamin D will help you regulate your biological clock faster. Staying indoors for long periods of time may worsen jet lag. When booking your ticket, choose to sit next to the window. not only do you get first dibs on how much sunlight to let in through the window, you get extra padding and support for when you want to sleep. Choosing the best airplane seats [4] should be considered a talent.

3. Stay hydrated.

Also try to avoid coffee, alcoholic drinks, caffeine. We understand if you’d want to get some stimulants for your long days of sightseeing or meetings. Save those artificial energy boosters for when you land instead.

4. Upon boarding change the time on your watch to match your destination’s time zone.

If you don’t already use the World Clock feature on your mobile phones, you should. Synchronize your body’s internal clock to the external time.

5. Adjust to your environment.

Block out the loud gossiping. Instead of getting cranky, leave the crying kids be – it’s part of childhood. Consider the airplane buzz as white noise, eventually it’ll feel relaxing. Turbulence may come and go; think of it as a roller coaster ride instead. Plane rides aren’t meant to make you miserable.

Advertising

6. Change into more comfortable clothes during a long flight if you must.

Flaunt your onesies or your cute flannel pajamas and stop worrying about what people will think. Better to leave the plane fresh after a 10+ hour flight than look crumpled and disoriented upon arrival.

7. Put together your own travel or sleeping kit.

Add helpful accessories such as a neck pillow, earplugs (earphones work too), a blanket and eye mask. It may not be as comfortable as sleeping on your bed, but you should do what you can to feel at ease.

8. Bring that book you meant to read.

Who knows, you might finally be able to finish it in a sitting. This is a foolproof way of not giving in to unwanted sleepiness, especially if the book keeps you on your toes.

9. Strike up a conversation with your plane seatmate.

That’s if he or she isn’t already asleep. This will make time fly by faster (pun intended). You’ve made yourself a new friend even before the plane lands.

Advertising

10. Give your brain a rest too.

Stress can lead to sleeplessness. Even if you feel like sleeping, the mental toll on your body might not allow you to. We all have business goals to achieve,[5] but sometimes you just have to leave work at work.

11. Try doing seat exercises to keep the blood flowing.

Due to the limited space, we don’t get to move around well in the plane so chances of jet lag hitting you hard are greater. However, once you land, avoid heavy exercises before bedtime if you don’t want to delay sleep.

12. Consulting a sleep specialist may also help get the circadian rhythm – and your lifestyle – back to normal.

They may recommend taking sleep medications.[6] We all have varying levels of comfort and health. For those who travel really frequently, professional help might be best. Don’t risk leaving your symptoms untreated as it might develop into a more serious illness.

If all else fails, just remind yourself that you don’t want the frequent flier miles you worked so hard to collect go to waste.

Featured photo credit: Stocksnap via stocksnap.io

Reference

More by this author

Only 7% of Travelers Can Really Beat Jet Lag, This Is What They Do Sickness Relief: Top 10 Foods To Eat When You Feel Nauseous 7 Accessories Our Pets Probably Secretly Want Winter Destinations to Include in Your Travels This 2017 5 Reasons Kids Make Better Travel Companions

Trending in Productivity

1 How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months 2 How Long Does It Take to Break a Habit? Science Will Tell You 3 How to Reprogram Your Brain Like a Computer And Hack Your Habits 4 How to Make Changes in Life by Changing Your Habits 5 How to Build a Good Bedtime Routine That Makes Your Morning Easier

Read Next

Advertising
Advertising
Advertising

Last Updated on February 19, 2019

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

How to Break Bad Habits: I Broke 3 Bad Habits in Less Than 2 Months

The cycle of bad habits is what keeps us living small and stops us from reaching our true potential. Breaking a bad habit isn’t as hard as it seems; despite being a CEO of a company and raising two children, I still managed to break 3 bad habits I had within 2 months. Yes, that’s quitting one habit in less than 21 days.

I took steps to eliminate them one at a time. Habits such as drinking Coke every day, slouching when sitting and not having a consistent exercise routine.

So how did I break these habits? I used the Control Alternate Delete Method (Ctrl Alt Del).

What is this method and why is it so effective? Read on to find out how to break bad habits with this unique method.

How to break bad habits with the Control Alternate Delete Method

    We all notice on some level what our bad habits are. A lot of the time we choose to ignore the negative ways these impact us.

    For me, I was sitting most of the day in front of my computer at work in a slouching position. I drank Coke every single day in an attempt to stay awake. I put off any kind of exercise regime because I felt that it was better to just relax and have fun after a whole day of work. As a result, I was leading a really unhealthy lifestyle suffering from weight gain and back pain.

    Advertising

    I needed to make a change.

    I started to read books about building habits such as The Power of Habit by Charles Duhigg, The One Thing by Gary W. Keller and Jay Papasan, and The Now Habit by Neil Fiore. After reading all these books, I’ve come up with my own method to quit bad habits — The Ctrl Alt Del Method.

    I started by focusing on just one bad habit, the first one being the sheer amount of Coke I was consuming each day.

    Every day I applied the Ctrl Alt Del Method and after two weeks, not only did I stop drinking Coke every day (I only drank one can in 2 weeks), but I started the better habit of drinking 8 glasses of water every day instead.

    After eliminating one bad habit, I moved on to the other two with this same method and a month later I was:

    • Hitting the gym twice a week.
    • Improving my sitting posture, not only at the office but also at home and everywhere else, improving my back pain.
    • Gaining core muscle which improved my back pain as well.
    • Losing fat around my waist which went from 36″ (considered obese level) to 32″ (normal level).

    If I can improve my life using this method, then so can you. Using this structure to eliminate your bad habits will increase your success and replace your bad habits with more positive ones.

    Control: Master your desire

      Identify your triggers

      Bad habits such as drinking alcohol, smoking and snacking too much trigger the release of dopamine, a feel-good chemical in the brain.[1] Although you might not like the end result, they give you a positive outcome in the moment. This is pure psychology.

      Advertising

      It’s important to identify what is triggering you to continually act out your bad habit. This isn’t always an easy step because our habits have been built up over a long period of time.

      If you need help in identifying your triggers, here’s a list of common bad habits and their triggers: 13 Bad Habits You Need to Quit Right Away

      Self-reflect

      To help you work out your triggers, do a bit of self-reflection. Ask yourself questions such as:

      • What comfort are you getting from this habit?
      • Why do you need comfort?

      For example, I chose to drink coke because it tasted good and it made me feel good when I was stressed. I slouched only when I sat for too long working on my desk and started to feel tired. I skipped exercises because every day after work I felt I already did enough works and didn’t want to work out.

      If you choose to eat fast food every night, you’re probably telling yourself you’re too busy to cook. But ask yourself why? What are your priorities?

      Maybe you have a lack of self-worth that means you don’t have the self-love to want to look after your health. Perhaps it’s a sign you’re not making enough time for important routines like shopping and creating a healthy meal yourself. Maybe you’ve always had a belief that you’re a bad cook.

      Write a diary

      Write down your thoughts and feelings around this bad habit. Writing things down forces the brain to think harder.[2] This helps you to find the source to your stress or limiting negative beliefs.

      Advertising

      Alternate: Find a replacement

        Find a positive alternative habit

        Once you think you’ve discovered your trigger, try to find a similar but healthy option. This is where I replaced Coke with lemon water; slouching with simply taking a walk and stretching my back every hour; and chilling at home after work with workout exercises that I actually found fun.

        You could decide to walk to the office instead of driving or getting off the bus earlier to walk. You could switch to a healthier breakfast cereal instead of grabbing a sugary snack when you head out of the door.

        By doing this, you aren’t getting rid of the act altogether like you would if you completely gave something up with nothing to fill that void. This helps your brain accept the improved habit more.

        Create a defence plan

        Everyone has moments of weakness and that want to revert back to the bad habit will rear its ugly head. This is where a plan can help counteract these moments.

        Think of things you can do when the temptations come. For example, if you want to check your phone less, ask your friend or partner to keep it for you or switch it off and read a book. If you’re a starter for an exercise routine, like me, get someone to do it with you to keep you accountable.

        Decide on something you will do once you feel triggered to go back to your old habit. Repeating these positive alternative habits consistently will help wire your brain to see them as your normal new habit over time.

        Delete: Remove temptations

          Remove stuff that reminds you of the bad habit

          Getting rid of anything that reminds you of your bad habit is essential. For example, I got rid of coke in my office and at home and replaced my usual office chair with an exercise ball. It makes it much easier to stop slipping back in a weak moment.

          Advertising

          Avoid all kinds of temptations

          In the same vein, avoid places or people that you know will tempt you back into that bad habit. Don’t go to the supermarket on an empty stomach to avoid the temptation to buy trashy snacks, don’t drive past that fast food joint but find an alternative route instead, say no more often to the friend you know will get you drunk again this weekend.

          It’s all about not putting yourself in the situation where you’re in danger of relapsing.

          Conclusion

          The Control Alternate Delete Method uses the right steps you need to overcome your need to indulge in your bad habits. Working with your core psychology, emotions and feelings behind your actions is what makes this method effective and easy to apply to all bad habits you have.

          Bad habits are easy to form and making changes can seem difficult but remember that it’s all about consistency and repetition.

          Start using the Control Alternate Delete Method today and you can stop a bad habit permanently.

          What bad habit do you want to put a stop to once and for all? You must set aside time and pick one bad habit to focus on. Start using the steps to increase and maintain more positivity in your life moving forward.

          More Resources About Changing Habits

          Featured photo credit: Picjumbo via picjumbo.com

          Reference

          Read Next