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→Coping with jet lag
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==Coping with jet lag== | ==Coping with jet lag== | ||
* Do not go to sleep. Do not nap. Stay up as long as you possibly can. Eat meals at local times and get into bed when it's dark outside. It will hurt on day one but by day three, you'll be glad you did. | * Do not go to sleep. Do not nap. Stay up as long as you possibly can. Eat meals at local times and get into bed when it's dark outside. It will hurt on day one but by day three, you'll be glad you did. | ||
* If you absolutely must sleep, do a 20 minute powernap and then get up, walk around, and do not fall back to sleep. (Powernapping pro tip: drink a cup of coffee, and ''then'' take a nap; the coffee will wake you up in a short while.) | * If you absolutely must sleep, do a 20 minute powernap and then get up, walk around, and do not fall back to sleep. (Powernapping pro tip: [https://www.vox.com/2014/8/28/6074177/coffee-naps-caffeine-science take a "coffee nap"]: quickly drink a cup of coffee, and ''then'' take a nap; the coffee will wake you up in a short while, and you'll be more alert than with a nap or a coffee alone.) | ||
* In a pinch, Benedryl (dipenhydramine) can help you reset your internal clock and it's substantially gentler on your system than the prescription sleep aids. (It's also good for nausea if you get motion sickness, and of course, allergic reactions.) | * In a pinch, Benedryl (dipenhydramine) can help you reset your internal clock and it's substantially gentler on your system than the prescription sleep aids. (It's also good for nausea if you get motion sickness, and of course, allergic reactions.) | ||
* If you find yourself awake when you should be sleeping (by local time), avoid bright screens (computers, phones, e-readers), because they activate wakefulness in your brain. Try reading a paper book or magazine (radical, I know). If you must use a screen, set it to white text on a black background, to reduce the overall brightness; or get an app (such as [https://justgetflux.com/ f.lux] for Mac/iOS or [https://play.google.com/store/apps/details?id=com.urbandroid.lux Twilight] for Android) that reduces the amount of blue light emitted by your device at night. | * If you find yourself awake when you should be sleeping (by local time), avoid bright screens (computers, phones, e-readers), because they activate wakefulness in your brain. Try reading a paper book or magazine (radical, I know). If you must use a screen, set it to white text on a black background, to reduce the overall brightness; or get an app (such as [https://justgetflux.com/ f.lux] for Mac/iOS or [https://play.google.com/store/apps/details?id=com.urbandroid.lux Twilight] for Android) that reduces the amount of blue light emitted by your device at night. | ||