Long-haul flights are such a hassle! World Cup athletes share their tips for beating jet lag

The biggest hassle during long-distance travel is dealing with jet lag. The fatigue after landing and adjusting your body clock can eat into your precious vacation time. So how can you minimize the effects of jet lag and enjoy your trip to the fullest?

According to a report by The Conversation, the Australian national soccer team used research-based methods to combat jet lag, win matches, and secure their spot in next year’s World Cup. These included avoiding sunlight at certain times, planned sleeping schedules, regular physical activity, and staying well-hydrated. These strategies can serve as useful references for those traveling abroad soon, helping them make the most of their holiday.

1. What should you do on the plane?

The most common issues during long flights are dehydration, lack of sleep, and stiff muscles. First, reduce intake of diuretic and caffeinated beverages such as alcohol, coffee, and tea. Drink water regularly to stay hydrated. Move around and get up to stretch every hour. Set specific sleep and wake times, stick to a routine, and avoid sleeping too much. Bring a neck pillow, eye mask, and earplugs, adjust your seat to a comfortable position, and inform the flight attendants not to disturb you. When it's time to sleep, avoid watching movies or playing games that might disrupt your rest.

2. Medication and Food

Take melatonin in moderation to help regulate your sleep, but avoid sleeping pills as they can affect your focus, coordination, and alertness the next day. To promote sleep, eat foods with a high glycemic index (GI), such as white rice, noodles, bread, potatoes, and carrots. For an energy boost, opt for high-protein foods like meat, eggs, fish, and beans.