Jet lag is such a nuisance—travel experts share “comfort tips for long-haul flights”

▲You can’t move around freely on long flights, and an even bigger headache is jet lag. (Illustration / Photo by Peng Huaiyu)

Travel Center / Comprehensive Report

You can’t move around freely on long flights, and an even bigger headache is jet lag.Foreign mediaresearch shows that World Cup athletes traveling abroad for matches have certain methods that may help alleviate jet lag, such as avoiding exposure to light, setting fixed sleep and wake times, engaging in regular activity, and staying hydrated. If you’re planning a trip soon, these tips might be worth considering.

1. What should you do during a long-haul flight?
The main issues are dehydration, stiffness, and poor sleep.

1. To address this, you should reduce intake of diuretic fluids such as alcohol, coffee, tea, and other caffeinated beverages.
2. Drink water regularly—at least 100ml per hour.
3. As long as it doesn’t disturb others, remember to stretch and move your body while seated.
4. Get up and walk around every hour.
5. Set your intended sleep time before departure and stay awake during other times when you shouldn’t be sleeping.
6. Bring a neck pillow, eye mask, and earplugs, adjust the reclined seat to a comfortable position, and ask the flight attendants not to disturb you.
7. Don’t watch movies or play games when you should be sleeping.

▲Sleeping on the plane. (Photo / Dazi / Illustration)

2. Medications and Food
1. You can take melatonin appropriately when needed, but avoid sleeping pills as they may affect your focus, coordination, and alertness the next day.
2. Sleep-promoting diet vs. energy-boosting diet: To promote sleep, eat foods with a high glycemic index (GI), such as white rice, noodles, bread, potatoes, carrots, and other starchy foods, or breakfast cereals. On the other hand, if you want to feel more energized, opt for protein-rich foods like meat, eggs, fish, and legumes.

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