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Planning Your Flight
- Avoid selecting a flight with so early a morning departure that you have to lose sleep in order to get to the airport on time
- If feasible, plan to arrive your destination in time for a full night's sleep
- Avoid red-eye flights
- Consider a seat location that will give you the greatest legroom, such as an emergency row or aisle
- Pack a small bag of items that help you to stay comfortable. Include eyeshades, earplugs, moisturiser, lip balm and a bottle of water
- Plan to wear loose clothing on the flight and dress in layers fir warmth and comfort
During Your Flight
- As soon as you sit down on your flight, change your watch time to the time of your destination and begin living by that time - acclimatising yourself to that time zone
- Drinks lots of water and juices to counter dehydration from the dry cabin atmosphere. Dehydration can retard the process of resynchronising your biological clock with the destination time
- Take several strolls down the aisle to improve blood circulation
- Do some stretching. Try deep breathing to replace and refresh the air in your lungs and bring fresh oxygen to your blood
- Loosen your clothing to aid circulation. Take off your shoes
Checking Into Your Hotel
- You can limit noise by reserving a room on the high floor if on the street side of the hotel. Request that your room not to be too close to the lifts, stairways, vending or ice machines, and hospitality suites
- Ask for a room with an eastern or southern exposure for more morning sun, making it easier to become more alert in the morning
- Pull the heavy drapes closed at night to keep out city lights and replace noise
- Keep the room at 65ºF. during afternoon and night
Planning Road Tips
- Don't start a trip if you've had too little sleep or are in the midday slump
- Don't plan to drive more than 10 hours, the legal limit for commercial drivers
- Try to drive during the times of the day when you're normally awake, and try to stay overnight somewhere rather than driving straight through
- Adjust the car temperature and environment so that it's not too comfortable. Keep the temperature cool, turn the radio volume up and avoid listening to soft, sleep-inducing music
- Do not use cruise control. Keep your body involved with the driving
- Watch your posture. Sitting the wrong way can easily bring on tiredness
- Stop for light snacks or drinks
- Don't let your eyes become fixed straight ahead. Scan the area from side to side, blink frequently and naturally
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