Minimising the effects of jet lag

Let employees know that the following measures help:
  • Select a flight that allows early evening arrival and stay up until 10pm local time
  • If the traveller must sleep during the day take a short nap (no more than two hours) in the early afternoon
  • Anticipate the time change for trips by getting up and going to bed earlier several days before an eastward trip or later for a westward trip.
  • Avoid alcohol or caffeine at least three hours before bedtime
  • Avoid heavy meals upon arrival
  • Get as much sunlight as possible because it is a powerful stimulant for regulating the biological clock (stying indoors worsens jet lag).
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