Travel tips

As life is slowly getting back to normal, you might have managed to get away for some much needed winter sun ☀️ or at least have been planning your next getaway. Travelling can have a huge impact on our circadian rhythm, (the process that regulates our sleep-wake cycle) especially when flying across three or more time zones. 

Direction of travel: travelling from east to west may cause more jet lag than moving in the opposite direction. Our natural circadian rhythm is slightly longer than 24 hours and when you travel east to west your day becomes longer. In addition you are likely to be exposed to more sunlight.

Get quality sleep: Focus on getting quality rest for at least a few nights before your trip so that you’re not already sleep-deprived at the beginning of the trip.

Stay hydrated: Drink water to replenish fluids and counteract the dehydration that can occur in-flight.

Limit alcohol and caffeine: Reduce alcohol and caffeine intake on-board or avoid them entirely.

Eat light and healthy: Reduce the risk of digestive problems by eating light meal. Choose fruit and vegetables over heavy meal and processed snacks on-board.

Keep moving: stiffness and potential blood clotting can occur if you are seated for too long. Walking, standing, and gently stretching during the flight may reduce these risks.

Daylight exposure: Upon on arrival, find time for a walk or other light physical activity outside to receive appropriately timed daylight exposure. This will help recalibrate your circadian rhythm.

Rest with caution: Avoid the temptation to take an extra long nap and keep it less than 30 minutes. Only nap eight or more hours before your planned bedtime.

Lastly enjoy your time away!