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The Secret to Beating Jet Lag

The Secret to Beating Jet Lag

Jet lag: the bane of any traveller’s life. If you’re a frequent traveller or dealing with jet lag at the moment then do we have a secret for you! Ben Apple, creator of 30 Day Life Upgrade, shares the ultimate secret to beating jet lag:

This past week I flew from Shanghai to Nashville, a trip that I make about once a year that leaves me in half-sleep zombie mode for the first couple days after arrival. This time I decided to figure out how I could defeat the evils of jet lag and arrive in the States feeling fresh and ready to go take on the days ahead of me.  I’ve read all of the classic advice (no help at all…) like “sleep on the plane”, “drink water” and “don’t drink caffeine”.  These are clearly not really useful tips, so I did a little digging and found a genuinely useful trick, backed with an actual scientific study. With a little bit of research I learned the tricks to get your body quickly aligned with its new time zone.

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Why do we experience jet lag?

Our bodies run on circadian rhythms that are roughly 24-hour cycles and typically aligned with our environment and whether it is light or dark outside.  These cycles affect how awake we are at certain periods during the day, so when we cross time zones due to travel, the shift throws our bodies out of whack.

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What’s the secret to beating jet lag?

Since light plays such an important role in our circadian rhythms, we can use light to cause phase shifts in these rhythms that will reduce or eliminate jet lag.  The trick lies in knowing whether to seek light or avoid light and knowing when to do this.  To seek light means that you can either go outside into the sunlight or use a light box, and to avoid light means staying inside or wearing light blocking glasses.  Knowing when to seek or avoid light comes from a number of factors, such as the number of time zones crossed and the direction of travel.  To make things simple, check out Jet Lag Rooster, a site that makes all the calculations for you, and lets you know when to seek and avoid light to minimize jet lag.  Unfortunately, due to the timing on this particular trip, I had problems using the schedule provided.  Although I wasn’t able to follow the schedule perfectly, I was able to make things a bit easier by making some small changes to avoid light by using that time for quick naps.  Just taking the opportunity to get in a short power nap during this time was really refreshing and helped put me back on track.

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Try it out and let me know how it works for you on your next trip!

Ben Apple
Hi!  My name is Ben, and I’m exploring ways to upgrade my life in 30 day chunks.  The plan is simple: I will choose something to do or learn for a 30 day time period, study the topic and dissect it, then share my findings and results.  These 30 day explorations will allow me to venture into new territory in my own life and connect me with others that are doing the same.  If you’re interested in suggesting new topics and areas to explore or simply interested in upgrading your own life, get in touch and let me know!

Better Sleep – Day 15 – The Ultimate Secret To Beating Jet Lag | 30 Day Life Upgrade

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Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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