FERNWOOD FITNESS - PULSE eMagazine - Issue#14 - Flipbook - Page 39
afternoon fog or latenight alertness) and know
that it’s normal while your
body recalibrates.
Power Nap — Smartly
A short nap can work
wonders while you’re
adjusting, helping you feel
more alert and refreshed.
The trick is to keep it brief
(no more than 30 minutes)
and avoid napping too
close to bedtime. Make
sure you’re awake for at
least four hours before you
plan to sleep for the night.
Caffeine Can Help
(in Moderation)
A cup of tea or coffee
can give you a muchneeded boost in
alertness, but timing is
key. Caffeine takes about
20 minutes to kick in and
can stay in your system
for up to four hours. To
avoid restless nights,
steer clear of caffeine for
at least two hours before
heading to bed.
Skip the Nightcap
It’s tempting to think a
glass of wine will help
you drift off, but alcohol
actually interferes with
your sleep quality. While
you might fall asleep
faster, your rest will be
lighter and less restorative
— not ideal when you’re
already out of sync.
Be Careful with
Sleeping Tablets
Sleeping pills and
sedatives might seem like
an easy 昀椀x, but they’re
best avoided unless
advised by your doctor.
They can quickly become
a habit and often cause
more long-term issues
than the temporary jet lag
you’re trying to 昀椀x.
Consider Melatonin
Melatonin, a hormone
that helps regulate your
sleep-wake cycle, may
help reset your body
clock. If you choose to
use it, take it just before
your planned bedtime in
your new time zone.
Soak Up Some Sunlight
Getting outside is one of
the most effective ways to
beat jet lag. Natural light
helps your body adjust to
the local time zone and
signals when it’s time to
be awake. Take a gentle
stroll — it’s good for your
mood, your body, and
your internal clock.
Move Your Body
Exercise is another great
way to refresh yourself
after a long 昀氀ight and
help your body clock
reset. Aim to get active
in daylight hours, ideally
in the morning or late
afternoon, and avoid
intense workouts too
close to bedtime.
Sweet dreams
and safe travels!
