**Basic tips for beating jet lag once you arrive at your destination:**
1. **Stick to your current time zone**: Many people often mention not being able to beat jet lag, especially when traveling, and people always say "what time is it in England? No wonder I'm still awake". But now you're in Los Angeles and you have to adjust to the local time. Stop checking world clocks to try to figure out what time it is in your departure location, that will only confuse your brain further.
Look at the time, is it lunch, dinner or breakfast? Follow the local meal schedule.
2. **The importance of meal times**: Eating on time can help your body clock reset. If it's breakfast time, eat breakfast; if it's dinner time, eat dinner. This will allow your body to adjust to the new time zone faster.
3. **Start a good sleep rhythm in the morning**: A good sleep day starts in the morning. Get up and walk outside, look at the sky, and let your body know the current time zone. When the sun enters your eyes, your body will release cortisol and adrenaline instead of mistakenly releasing melatonin and making you sleepy. Therefore, getting some sun in the morning helps to overcome jet lag quickly.
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**Preparation before a long flight:**
Our first leg was a 12-hour flight from Los Angeles (LAX) to South Korea, with the destination being 14 hours earlier than the departure point. Therefore, preparation needs to start a few nights before the flight.
1. **Getting a good night's sleep**: Make sure you get enough sleep a few nights before the flight, especially the night before. Although it may be difficult to fall asleep in the excitement before departure, it is necessary.
2. **Exercise to consume energy**: There is a children's play area at the Los Angeles airport where children can play, exercise, and consume physical energy. This is very helpful for long flights because you can only sit for most of the flight.
3. **Screen usage restrictions**: Ban children from using screen devices a few days before the flight so that they will be more excited and focused when they are given a tablet or TV screen during the flight.
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**Time zone conversion and sleep arrangement:**
We departed from Los Angeles on Thursday at noon and arrived in Bangkok at midnight on Friday. This means that you need to arrange your sleep time during the flight.
1. **Use melatonin to help you sleep**: The right amount of melatonin can help regulate your sleep, but it doesn’t make you sleepy all the time, but helps your body get into a sleep state. We took a small amount of melatonin in the first five hours of the flight, close to the sleep time in Los Angeles, to put our bodies into rest mode.
2. **Sleep planning for long-haul flights**: Make sure you take the opportunity to sleep on the long-haul flight (12 hours), so that even if you don’t get enough sleep on the connecting flight (5 hours), you can cope with your schedule after arrival.
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**Adjustment strategy after arrival:**
1. **Integrate into the local time schedule**: We arrived in Bangkok at midnight, synced our bedtime with the new time zone, and got up at 6 am the next morning to get straight into the daily rhythm of the new time zone.
2. **Sunbathing to adjust your body clock**: After waking up in the morning, go outside to get natural light, even if it’s cloudy. This can help your body’s circadian rhythm adjust to the new time zone.
3. **Stay awake and avoid long naps**: The first day is usually the hardest, but the key is to avoid sleeping too long during the day to avoid interfering with your nighttime rest.
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**Three days later:**
1. On the second day, we went to bed at 9pm and woke up at 6am, sleeping for a full 8 hours. When we woke up occasionally, we didn’t check the phone screen to avoid blue light interfering with sleep or causing thoughts about the original time zone.
2. On the third morning, we felt refreshed and gradually adapted to the local schedule.
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**Remedies for not being able to fall asleep:**
- Try taking L-theanine, GABA or magnesium supplements, which can help the nervous system relax and help you sleep.
- If it still doesn’t work, you can take a small amount of melatonin to promote sleep. Note that the dosage is best between 0.1 and 0.3 mg, and avoid high doses.
With the above methods, you can effectively adapt to jet lag and ensure better sleep quality during travel. If you are looking for a mattress that provides high-density support, easy cleaning and long-term durability, the Fine Revo material mattress is undoubtedly your ideal choice. The innovative high-density material provides firm support and anti-slip function, and the detachable and foldable design makes it easier and more convenient for you to use. At the same time, our mattress also comes with a two-year warranty to ensure your comfort and long-term protection. Choose the Fine Revo mattress to get a quality-assured and peaceful sleep!
