Whether it’s for business or pleasure, long-haul travels outside Singapore can cause major jet lag. This can be really disruptive as you can feel sleepy during the day and terrible insomnia at night, which can cause poor concentration, hunger at inconvenient times and general irritability due to lack of sleep. While you cannot completely avoid jet lag, here are some tips to at least help you breeze through it.
- Opt for an Overnight Flight
You will have dinner and more likely go to sleep at your regular time if you take an overnight flight. An overnight flight will likely reach your destination either in the morning or afternoon, depending on the number of time zones you will have to cross and the number of hours of your travel. This is the closest replicate of your normal cycle that you can get, making it easier for your body to adapt with the new time zone.
- Avoid Coffee
Twelve hours prior your travel, avoid taking caffeine. If taking tea, be sure there’s no caffeine in it. While coffee can help you stay awake for longer hours, it will wake you up frequently once you fall asleep, thus reducing your sleep time.
- Sleep While On the Plane
Sleep as much as you can when travelling overnight as long-haul flights can be extremely draining. The more sleep and rest you get on the way, the more primed your body will be to deal with the stress caused by jet lag. For flight more than 12 hours—Singapore to US, for example—we suggest saving up for a first class flight, since it’s much easier to get enough sleep and rest when you have the luxury of space to stretch out.
- Check With Your Doctor About Melatonin
Research says that the body naturally uses melatonin to regulate the body clock. Because this hormone controls the body’s state when we wake up and go to sleep, many specialists suggest the non-prescription drug melatonin to ease jet lag. When travelling, take one to three milligrams of melatonin supplement, depending on your doctor’s advice, before bedtime for a few days after your arrival in your destination.
- Avoid Dozing Off when You Reach Your Destination
Unless you arrive at night time or close to your bedtime, do not doze off yet when you get to the hotel. Unless it’s normal for you to take naps in the middle of the day, you’re body will thank you for staying wide awake until bedtime. If you are extremely tired from the long flight, a 15-minute nap can easily become a four-hour sleep, which will likely disrupt your sleeping pattern later in the day.
Above all, the best tip here is to leave home with enough sleep and rest and give yourself a chance to enjoy the trip. The moment you step off the plane, have fun basking in the new environment and explore the new place you’re in.