Picture this: you've arrived at your holiday destination - your first trip since before the pandemic. It's been a long flight. You step off the plane, get blasted by hot air (no, you're not in the UK during its heatwave), pick up your luggage, go to your hotel/Airbnb/villa and head out for a quick bite to eat before making your way to bed.
You try and get some shut eye before a fun filled week of sightseeing with your friends, family or beau but, alas, you cannot sleep. It gets to 3am and still no sleep. It seems jet lag, your old friend, has struck.
Not the worst problem to have, admittedly, but an annoying one all the same. And as many of us will be making the most of the summer holidays, jetting off to new exotic lands for the first time in two years, you'll be pleased to hear that nutrition experts MuscleFood have revealed some tasty tips to help you beat the dreaded 'lag upon touchdown - that isn't simply 'sleep on the plane'.
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While things like adjusting your sleeping pattern ahead of the holiday - to match the new time zone - sleeping on the plane and keeping hydrated with water are amazing for helping with jet leg, it sometimes just does not cut it.
The British online food retailer and nutrition experts have revealed a few foods you can munch down on post-flight to help - or hinder - your snoozing.
Nuts
Almonds, cashews, walnuts, pistachios and peanuts. These snacks are small but mighty nutrient powerhouses. They contain electrolytes and are rich in magnesium, a vitamin that has been shown to help people relax and improves sleep, and zinc. They also contain melatonin - the "natural hormone released by the body in the evening to let your brain know it's time to sleep", according to the NHS website.
If nuts aren't your thing, cherries can also help with your sleep issues. These nuggets of sweetness aren't just delicious. Alongside nuts, they help increase your melatonin levels. For a better quality of sleep, snack on some goji berries - according to popular food magazine Delish.
Strawberries
Staying hydrated in one of the best ways to beat the grogginess of jet leg post-long haul flights. And we don't just mean drinking a vat of water - although this is vital. Eating foods that have a high water content is a great way to get your H20 in. Plus, it's refreshing and will give you a new lease of life. Strawberries are one sweet and tasty treat but you can substitute these for items such as watermelon, cucumber and celery too.
Bananas
This snack is perfect post-holiday for those times when you're fighting the urge to doze off at dinner in a bid to power through and get back on track with your sleeping pattern. That's when you need a hit of energy. Bananas are packed with potassium and natural sugars that will be sure to give you the boost you so desperately need to keep those eyes open.
As for food and drinks to avoid, coffee and alcohol should be approached with caution. According to Insider: "Coffee can have a mild diuretic effect, and too much of it can contribute to dehydration... In addition, caffeine can play havoc with your body clock by delaying the increase in melatonin."
Foods with large amounts of sugar should also be limited if you're wanting an energy boost. While these foods will give you a burst at first, it will shortly be followed by an energy crash, which is far from ideal.
What is jet lag?
'Jet lag', according to the NHS website, is: "When your normal sleep pattern is disturbed after a long flight. It usually improves within a few days as your body adjusts to the new time zone." It is your body’s response to crossing multiple time zones which can disrupt your body’s internal clock.
Symptoms of such a privaledged problem, as per the NHS, can include:
- Difficulty sleeping at night alongside waking up in the morning
- Tiredness and exhaustion
- Difficulty staying awake during the day
- Poor sleep quality
- Problems concentrating
Other symptoms include:
- Dizziness
- Indigestion
- Nausea
- Constipation
- Changes in appetite
- Mild anxiety
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