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an hour earlier than your usual time, and if you're
travelling west, try to go to bed an hour later; the
idea is to "prime" your sleeping routine with your
destination in mind
get enough sleep before you travel - flying when
you're tired may make the jet lag feel worse
drink plenty of fluids - ensure you're well hy-
drated before, during and after your flight
rest during the flight - take short naps
limit your caffeine consumption - avoid drink-
ing too many caffeinated drinks, such as coffee,
tea and cola, and avoid drinking them within a
few hours of planned sleep
avoid alcohol - eat light meals and avoid drink-
ing alcohol as it can make the symptoms of jet
lag worse
keep active - when flying long distances, take
regular walks around the cabin and stretch your
arms and legs while you're sitting down; this
will also help reduce your risk of developing a
potentially serious condition called deep vein
thrombosis (DVT)
change your watch to match the time of your
new destination - this will help you adjust to
your new time zone more quickly
Try to get some sleep if it's night time when you
arrive at your destination. You may find using ear
plugs and an eye mask useful.
It may be better to stay on "home time"
when taking a short trip (less than three to four
days). If possible, arrange activities and sleep to co-
incide with the time at home.
Happy Holidays!
Health F
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