Tuesday, June 23, 2026, 11:39 p.m
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Passengers on the plane PHOTO Pixabay
Long flights and rapid changes in time zones can make the start of a vacation or business trip a tiring experience. However, there are some methods by which you can avoid discomfort and make your trip more pleasant.
Jet lag syndrome, known as jet lag, is hard to avoid completely, but sleep specialists and travel experts say its effects can be lessened by a few simple habits, backed by studies, notes Euronews.
Why does jet lag occur?
This phenomenon occurs when the body fails to immediately adapt to the new time zone. Although the local time changes instantaneously, the circadian rhythm takes time to synchronize with the day-night cycle in the destination.
Because of this, many people experience sleepiness during the day, difficulty falling asleep at night, concentration problems, irritability and even digestive disorders. In general, eastbound travel is more difficult to endure than westbound.
What you can do to reduce the effects
Experts recommend some measures that can help the body adapt more quickly:
A doctor’s advice for long flights
Dr Megha Pancholi, GP at Boots Online Doctor, recommends that adjusting to your new sleep schedule starts a few days before departure.
“To reduce the impact of jet lag, try to get enough rest before your trip, and start gradually changing your sleep schedule a few days before to bring it closer to your destination’s time zone. On the plane, try to sleep when it’s nighttime at your destination and spend time in natural light after you arrive to reset your body.”
Hydration is equally important, as cabin air promotes fluid loss.
“Dehydration is common on long flights because the air in the cabin is much drier than on the ground. The body loses more water through breathing and skin. It is important to drink water constantly, eat foods rich in water (such as fruit) and limit alcohol and caffeine.”
The doctor also recommends the use of compression socks, especially in the case of people with circulatory problems or pregnant women.
“Standing for long periods of time can lead to swollen ankles or heavy legs. Compression socks help circulation and reduce discomfort. They’re especially helpful for people who are pregnant, elderly, or have circulation problems. Get up and move around on the plane whenever you can.”
