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Member Compiled BONUS...HOW TO BEAT JET LAG...it really works!


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#1 WreckWench

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Posted 02 May 2018 - 03:56 PM

Member Complied Bonus Feature ....HOW TO BEAT JET LAG!  (It really works...I've been using them!)

 

Jet lag...when you travel one direction or another from your normal timezone and although the clock now says its bedtime your body hasn't caught up! Normally if its only a few hours we can more easily adapt but if traveling across the pond for an epic dive trips where you can be 12 or more hours off your normal body clock it is huge. So how do you beat it or better yet, prevent it?

HERE's our FULL 12 step program from our members on how to beat jet lag  compiled from our members and the US National Directory of Medicine.

 

1.For several days before your trip down load a world clock on your phone or start imagining yourself on your destination's timezone. So let's say you live on the East Coast and just went to the Philippines with us which is exactly 12 hrs difference then at noon you should be sleeping in the PI and at 7pm you should be getting up. Try to start moving your personal time clock if possible to your new timezone.

2.  Stay well hydrated, don't overeat and avoid heavy meals that will interrupt the sleep you do manage to get.

3. If you choose an evening flight leaving the US it will be morning there. Most likely with the int'l dateline and travel times you will arrive in the evening. So take a nap before your flight so you can stay up on the plane. Watch movies, engage in lively social interaction with someone, get up and walk around as much as you can but stay awake aka pull as much of an all nighter as you can since its day time there. As morning approaches for your body it will be night time at your destination so time for you to start sleeping.

4. It helps to take some melatonin 3-5mg to help you feel sleepy. You can also take an over the counter sleep aid as well but if you are tired and you will be if you have stayed up watching movies all night then you should be able to sleep. Empty your bladder and hopefully you have a window seat where you will not be disrupted by others needing to get up.

5. Even if you can't sleep....keep your eyes closed for the entire time that you would be sleeping in your final destination. Of course you need to time this with the actual times of your flights but most of them are set up to facilitate you getting onto the timezone of your final destination. Just keeping your eyes closed (use a sleep mask to block out light) will allow you to rest and doze off even if your mind stays conscience or semi-conscience.

6. The Experts claim you should not drink alcohol or eat heavily...both of which rev up your metabolism which will initially make you feel sleepy but sadly will not let you get a long rest or full nite's sleep. So limit yourself to one drink or no more than two and just pick at the airline food they serve you which won't be hard to do. JUST DON'T EAT IT ALL...they serve too much and most people usually only eat out of boredom.

7. When you get to your destination if in the evening then stay up long enough to get settled in and ready for the next day and THEN GO TO SLEEP. If you fight thru it or use stimulants to stay awake getting a camera ready or dive gear then you will not be able to sleep until the wee hours of the morning and you will have jet lag and feel miserable all week which for most will be the entire trip.

8. Try to arrive at least 1 day early to allow for bags to arrive if they missed a flight as well as allow you to get some rest knowing you can worry about the camera or gear the next day.

9. It will take a day or so to feel really good but after 2-4 dives plus plenty of sunshine in your new destination you will be on schedule quickly.

10. Now to reverse it... this is the hardest part for most because it is easier to stay up later than to go to sleep when you are not tired. So the trick is to be tired when you start to fly home IF your flight is conducive for that or be awake. So back to our PI trip. Several people were able to fly home the same night as they started transferring back from the hotel. In this case they were flying at night but when it was daytime in the US. The best way to handle this is to nap as much as you can during the day. Can you sleep in? Can you nap during a car ride? Can you catch some zz's before the flight? The more rested you are BEFORE a night time flight the easier it will be stay up all night and watch movies and then sleep later when its nighttime at home.

11.If your flight is in the morning of your dive destination then you need to sleep when you get on the plane. How do you do that?  Make yourself get up at 2 or 3 in the morning and work on the computer (it will be 2 or 3 pm on the East Coast) so facebook is your friend or catch up on emails. Head to your flight EARLY...you are awake anyway and you'll avert any last minute issues by getting there super early. Once you wait for the flight to board, get your set, STAY AWAKE DURING TAKE OFF (see article on your ears) the international flight crew will normally feed you as soon as you board. You can have that glass of wine since its nighttime at home and nibble on the meal, empty your bladder and go to sleep. You should be tired enough from getting up early to sleep some but set your phone's timer for whatever wake up time you desire and keep your eyes closed even if you wake up or do not feel as if you are really sleeping. It is critical you rest and relax and allow yourself to doze off even if you think you aren't...you are. When the timer goes off then do what it takes to wake up and if you have planned it right you should be within a few hours of landing. So watch a movie, try to brush your teeth and know you are halfway there to BEATING JET LAG.

12. Now for the final steps... When you get home it will be daytime. You MUST stay up but AVOID USING STIMULANTS unless it is very early in the morning and then you can have coffee or some other caffeine. If it is late in the afternoon then go for a walk. It will initially wake you up but will soon make your sleepy. Then take a shower if you still have to stay up a bit longer. This will again initially wake you up but make you sleepy. If it is 9:30pm or later then you can go ahead and go to bed.  It is preferable if you can last a bit longer but don't wait too long either.  You need to try and sleep for at least 7-8 hrs to lock you back into your home timezone. One final tip... the first two nights even though you feel really tired...take melatonin and an over the counter sleep aid so you sleep as much of a full night as you can. This is critical the first couple of days back and if you can accomplish this you will pretty much beat the jet lag returning home which is the hardest to beat.  And again...even if you don't sleep the entire 8 hrs stay in bed with your eyes closed and rest allowing yourself to doze off. Just be sure to set an alarm as sleeping too late during this critical readjustment is just as bad for getting back into sync.

We hope these help you. Please share your favorite tips for beating Jet lag HERE. Thank you!



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