Lenta.ru has found out what techniques pilots and flight attendants use to maintain their usual biorhythms.
Rule 10:30
British Airways pilot Mark Vanhonacker told The Daily Mail that after long-haul flights he always follows the "10:30 rule," which helps him avoid jet lag.
"If I get to bed before 10:30 a.m., I sleep for a few hours," says Vanhonacker. "If I arrive at the hotel or home later, I use all means – exercise, coffee – to force myself not to go to bed until evening." Thus, according to the pilot, jet lag can be overcome quickly enough without excessively exhausting one's own body.
Another British Airways pilot, Helen McNamara, agrees with her colleague. She believes that the best way to overcome fatigue and force your body to stay awake is physical exercise. "Just walk for at least 20 minutes – it will allow your body to wake up and increase endorphin levels," advises Helen.
Don't Miss Out on Sunlight
Another method to combat weakness recommended by McNamara is sunlight: "If it's daytime outside and your internal clock says it's long past midnight, know that the sun will help you perk up." In warm weather, she suggests spending time on the veranda of a restaurant or café, where the sun, street noise, and freshly brewed coffee will help overcome jet lag.
Eat Brazil Nuts
Brazil nuts are known for their high content of selenium, magnesium, and thiamine. Additionally, they are known for their high energy value – 100 grams contain 682 kilocalories, comparable to eight boiled eggs or a serving of dumplings. According to McNamara, they are excellent for combating insomnia. "Personally, I always eat Brazil nuts before bed, washing them down with a glass of milk," says Helen. She notes that such a simple food helps her sleep more soundly and forget about hunger.
Pay Attention to Flight Direction
Pilot Cat Woodruff asserts that when planning a trip, one should consider the direction of the flight. "If you fly east, you will want to sleep in the mornings; if you fly west, you will wake up with the first rays of the sun," Cat explains.
She notes that when traveling east, you need to force yourself to get up at a "reasonable time." To do this, you should not draw the curtains and should not neglect the alarm clock. On trips west, Cat suggests saving the most interesting sightseeing programs, café visits, and city walks for the evening. This way, you can overcome the desire to fall asleep while it is still light and beat jet lag.
Buy an Eye Mask
Flight attendant Brittany Wilson considers an eye mask an essential accessory for any traveler. On long-haul flights, it can be the only thing that helps you relax and fall asleep. At the same time, Brittany believes that you should not always fight sleep. "If you are really tired, set an alarm and sleep for about 40 minutes. That is enough for your body to stay awake for the rest of the day," the flight attendant says.
Eat at Your Usual Time
Even after a transatlantic flight, you should plan meals according to your home time. For example, if you arrive in New York at five in the morning, have lunch. This will allow you not to adjust your schedule upon return.
However, this only applies to short trips. If you are going to spend a month in Yuzhno-Sakhalinsk or Philadelphia, such a trick makes no sense.
Sleep After Night Flights
Any long night flight should be followed by three hours of sleep, according to Virgin Atlantic senior flight attendant Olivia Humphrey. The flight attendant advises going to bed even if you don't feel like it at all – it is better to force yourself into the world of dreams than to spend half the day fighting fatigue and exhaustion.
Give Up Coffee
Strange as it may sound, but in attempts to overcome sleep, it is better not to resort to caffeine. Flight attendant Camilla John says she has long minimized coffee consumption, as it only provides a short-term energy boost. And when night comes, even a cup of espresso drunk at lunch can interfere with falling asleep.
Instead, Camilla advises drinking more water and ending the evening with chamomile tea, which will help you relax and fall asleep.
Most Importantly, Don't Panic
According to flight attendant Rebecca Wadsworth, the main thing that will help cope with jet lag is calmness. You should not wind yourself up in advance and think that sleep problems and weakness will become mandatory companions of the trip. Instead, according to Rebecca, you just need to control yourself – sleep no less (but no more) than eight hours a day and not worry too much if those eight hours fall in the middle of the workday. After all, you can imagine it is just an afternoon siesta, albeit a slightly extended one.