A difficult landing: one of the problems with a long flight is jet lag. Jet lag is a phenomenon that occurs when your natural biological clock is disrupted by quickly crossing into a different time zone. Symptoms include fatigue, difficulty orienting yourself and insomnia. Despite the fact that these symptoms are not particularly damaging, jet lag can ruin the first few days of your vacation or business trip. Our bodies prefer to travel westward over traveling eastward, since it is easier to lengthen the hours of the day than it is to shorten them.
When flying toward the west, you add hours to the day and are traveling in the natural direction of your internal clock. When traveling toward the east, however, you fly against the direction of your internal clock. It is recommended to try to sleep during the flight. To help you sleep, it is recommended to reach the natural sleeping position of lying down; fly in a plane with the best conditions possible in terms of noise, temperature, moisture and smells; not eat too much; not drink too much alcohol (which causes you to snore); and to relax.
Be aware of your internal clock and the hours that you slept in the last 24-hour period. Your sleep depends on the amount of sleep you got recently as well as your internal biological clock. There is no point in trying to force yourself to sleep if you are not ready to fall asleep. In order to overcome your jet lag after landing in your destination, it is best to adjust to the local time as soon as you board the plane. Calculate the time difference between your home country and destination country, and determine the hours of sleep at home versus the hours of sleep in the destination country. Afterwards, compare the hours when you are the most exhausted at home, which is about 3:00 – 5:00 AM, and 15:00 – 17:00 PM.
According to this calculation, on the first few days, it is best not to spend time in the daylight during the hours that you spent in darkness at home. It is preferable to stay in the hotel or wear sunglasses when going outside. When planning meals, it is best to stick to your schedule from home. Therefore, when it is time for the main meal of the day in the destination country, which corresponds to your breakfast time at home, try to eat something light instead of a heavy meal. Similarly, it is best to avoid planning important meetings during times that correspond to your sleepiest hours at home. In order to minimize fatigue, try to sleep as much as you can at home. Drink a lot both during and after the flight. When you reach your destination, synchronizing your sleeping and eating times to the local schedule can be difficult if you spend a lot of time in transit, but it is essential to stick to the local schedule.