What is desynchronization? Those who often travel by plane know firsthand about this. The constant change of time zones leads to chronic fatigue and problems with sleep and digestion. Such symptoms can ruin not only the impression of a new city or country, but also seriously undermine health. Not everyone succeeds in resting on the road. Let's get acquainted with the algorithm of correct actions that will help you get enough sleep on the plane.
If possible, choose to depart in the morning or early in the evening. In this case, you don't have to sleep on the plane at all. Wait for the evening in another city and do not worry about synchronizing the biological clock with the real one. If this opportunity is not presented, proceed to the next step.
Once you have stepped on board, adjust the time on your phone or on your wristwatch. This will allow your brain to adapt to the new routine on the road.
Be sure to eat before your flight. This has several advantages. It will be easier for your body and internal clock to get used to the new rhythm. You don't have to wait for food to be brought on board and you can sleep peacefully. Finally, it just keeps you safe from unexpected disappointment. Flight attendants often offer light snacks. By the end of the flight, in addition to fatigue, you will also be worried about hunger.
During sleep, a person relaxes, and the head needs support. Use a neck pillow. With it, your sleep will become deeper, more fulfilling and safer for your health.
If you are seriously concerned about how to get enough sleep on the plane, try medication. But not to sleeping pills, but to melatonin. It is a hormone produced by the body before bedtime. By taking it in pill form, you will deceive the body a little, but not harm it. A small dose is enough for sound sleep.
To get enough sleep, a person needs silence, warmth and comfort. You can do this with little things like earplugs, a blanket, and comfortable clothing. Remember this when going on your next flight.
Be sure to take this useful item on the road. Light suppresses melatonin and invigorates the person. Therefore, on board, it is better not to use gadgets with bright screens (smartphone, tablet or e-book), but simply put on a sleep mask. It will protect you from general lighting and give you sleep even in the daytime.
Many people think that spirits are relaxing and sleepy. However, this is not always the case. Alcohol is by nature a stimulant. And even if you manage to fall asleep after it, the sleep will not be complete. You will wake up a little overwhelmed, tired, and even irritable. Therefore, no matter how tempting the flight attendant's offer, refuse alcoholic beverages before and during the flight.
