The following are twelve tips to help travelers minimize the effects of jet lag:
Tip 1: Stay in Shape
If you are in good physical condition, stay that way. In other words, long before you embark, continue to exercise, eat right, and get plenty of rest. Your physical stamina and conditioning will enable you to cope better after you land. If you are not physically fit, why not begin shaping up several weeks before your trip? There's no better time.
Tip 2: Get Medical Advice
If you have a medical condition that requires monitoring (such as diabetes or heart disease), consult your physician well in advance of your departure to plan a coping strategy that includes medication schedules and doctor's appointments, if necessary, in the destination time zone.
Tip 3: Change Your Schedule
If your stay in the destination time zone will last more than just a few days, begin adjusting your body to the new time zone before you leave. For example, if you are traveling from the U.S. to Europe for a one-month vacation, set your daily routine back an hour or more three to four weeks before departure. Then, set it back another hour the following week and the week after that. Easing into the new schedule gradually in familiar surroundings will save your body the shock of adjusting all at once.
Tip 4: Avoid Alcohol
Do not drink alcoholic beverages the day before your flight, during your flight, or the day after your flight. These beverages can cause dehydration, disrupt sleeping schedules, and trigger nausea and general discomfort.
Tip 5: Avoid Caffeine
Likewise, do not drink caffeinated beverages before, during, or just after the flight. Caffeine can also cause dehydration and disrupt sleeping schedules. What's more, caffeine can jangle your nerves and intensify any travel anxiety you may already be feeling.
Tip 6: Drink Water
Drink plenty of water, especially during the flight, to counteract the effects of the dry atmosphere inside the plane. Consider taking your own water container aboard the airplane.
Tip 7: Move Around on the Plane
While seated during your flight, exercise your legs from time to time. Move them up and down and back and forth. Bend your knees. Stand up and sit down. Every hour or two, get up and walk around. Do not take sleeping pills and do not nap for more than an hour at a time.
These measures have a twofold purpose. First, they reduce your risk of developing a blood clot in the legs. Research shows that long periods of sitting can slow blood movement in and to the legs, thereby increasing the risk of a clot. The seat is partly to blame. It presses against the veins in the leg, restricting blood flow. Inactivity also plays a role. It decelerates the movement of blood through veins. If a clot forms, it sometimes breaks loose and travels to the lungs, lodges in an artery, and inhibits blood flow. The victim may experience pain and breathing problems and cough up blood. If the clot is large, the victim could die. Second, remaining active--even in a small way--revitalizes and refreshes your body, wards off stiffness, and promotes mental and physical acuity.
Tip 8: Break Up Your Trip
If you are traveling across eight, ten, or even twelve time zones, break up your trip, if feasible, with a stay in a city about halfway to your destination. For example, if you are traveling from New York to Bombay, India, schedule a stopover of a few days in Dublin or Paris. (At noon in New York, it is 5 p.m. in Dublin, 6 p.m. in Paris and 10:30 p.m. in Bombay.)
Tip 9: Wear Comfortable Shoes and Clothes
On a long trip, how you feel is more important than how you look. So treat your body to comfortable clothes and shoes. Avoid items of apparel that pinch, restrict, or chafe. When selecting your trip ensemble, keep in mind the climate in your destination time zone. Dress for your destination.
Tip 10: Check Your Accommodations
Upon arrival, if you are staying at a hotel, check to see that beds and bathroom facilities are satisfactory and that cooling and heating systems are in good working order. If the room is unsuitable, ask for another. It's no fun to go to bed on a hot August night only to discover that the air-conditioning doesn't work!
Tip 11: Adapt to the Local Schedule
The sooner you adapt to the local schedule, the quicker your body will adjust. Therefore, if you arrive at noon local time (but 6 a.m. your time), eat lunch, not breakfast. During the day, expose your body to sunlight by taking walks or sitting in outdoor cafes. The sunlight will cue your hypothalamus to reduce the production of sleep-inducing melatonin during the day, thereby initiating the process of resetting your internal clock.
Tip 12: Use Sleeping Medications Wisely--Or Not At All
Try to establish sleeping patterns without resorting to pills. However, if you have difficulty sleeping on the first two or three nights, it's okay to take a mild sedative if your physician has prescribed one. But wean yourself off the sedative as soon as possible. Otherwise, it could become habit-forming.
看来，多喝水，穿舒适的鞋和衣服，都有帮助。不行还可以适当的服用帮助睡眠的药，比如 Natrol Melatonin, 号称是美国的脑白金, drug-free, 比较天然, 每天吃一粒，有个1,2天就可以缓过来了。