Prevention of jet lag in the U.S.｜How to take care of yourself before departure and there

Preparation before departure: Adjust your body clock!

When traveling to the U.S. or on a business trip, it is important to adjust your body clock before departure in order to minimize jet lag. Below are some specific ways to prepare for this.

First, it is effective to gradually introduce a rhythm of life adjusted to local time a few days before departure. For example, if you are going to the East Coast of the U.S., you should delay your sleeping and waking time by one to two hours each day, as it is about 13 hours later than in Japan. By gradually adjusting your body clock closer to the local time in this way, you will reduce jet lag after arrival.

Light management is another important factor. Since our body clocks are regulated by light, we should try to get as much natural light as possible in the morning, even when spending time at home. At night, on the other hand, it is important to moderate the use of bright lights and electronic devices to create an environment that promotes the secretion of melatonin, a sleep hormone.

In addition, diet also affects body clock regulation. Pay attention to the timing and content of your meals. In particular, eating a light dinner reduces the burden on the digestive system and leads to better sleep. Also, a high-protein, low-carbohydrate meal will help you wake up more easily, while a high-carbohydrate meal will make you sleepy, so try to use different meals depending on your schedule for the day.

Last but not least, it is important to remember to stay hydrated. Dehydration increases fatigue, which in itself is similar to jet lag symptoms, so be conscious of your fluid intake.

By making the above preparations, you will get off to a comfortable start when traveling from Japan to the United States. Please try to incorporate them without difficulty according to your own daily rhythm and schedule.

How to spend your flight: Aiming for a comfortable journey

How you spend your time during the flight is very important to reduce jet lag and ensure a comfortable trip. First, to ensure in-flight comfort, pay attention to your clothing. Choosing clothes and shoes made of relaxing, soft materials will reduce the strain on your body during long flights. In addition, hydration is essential because the in-flight environment is dry. Prevent dehydration by drinking water regularly.

Next, regarding how to spend time in your seat, make sure you have as much leg and hip room as possible. Even in economy class, to the extent possible, stand up and stretch or walk when the seatbelt sign is off to improve circulation. It is also more comfortable to bring a small pillow or neck pillow.

Additionally, it is important to consider sleep. Adjust your sleep schedule according to the time of your destination. For example, if your scheduled arrival is at night, try to sleep as much as possible during the flight. It is also a good idea to use eye masks and earplugs to block out stimuli from your surroundings.

Care should also be taken with the food you eat. In-flight meals should be easily digestible. Alcohol and caffeine should be avoided. They affect the body's internal clock and may lead to unnecessary alertness.

Lastly, as for entertainment, preparing your own favorite music, movies, books, and other relaxing activities will help reduce the stress of a long flight. However, be sure to spend a moderate amount of time looking at electronic devices and pay attention to the strain on your eyes.

By following the above tips, you will be able to travel comfortably and healthily during your flight. These tips will also help prevent jet lag, so please try them out.

Want to try it as soon as you arrive! Effective jet lag countermeasures

We will discuss effective jet lag countermeasures to try as soon as you arrive. Jet lag is an unavoidable part of travel and business trips to the United States. In order to adjust to the local time as soon as you arrive, it is important to keep a few things in mind.

First, be aware of your schedule according to local time. Once you get off the plane, it is important to start adjusting your activities to local time as soon as possible. For example, if you arrive during the daytime, going out and getting some sunshine will help reset your body clock. Sunlight is a very effective factor in adjusting your body clock, so take advantage of it.

Next, remember to stay hydrated. Hydration is essential, as the body can easily become dehydrated on long flights. Insufficient fluids can also increase fatigue and worsen jet lag symptoms, so be sure to hydrate frequently with water or sports drinks.

In addition, light exercise is also recommended. Taking a walk in a park near the hotel or exercising through light stretching or yoga will improve blood circulation and facilitate adaptation to the new environment. Please note, however, that strenuous exercise may have the opposite effect.

Be creative about what you eat. For the first meal after arrival, choose foods that are easy to digest and rich in vitamins. Avoid large quantities of food, and divide the food into several smaller portions to reduce the burden on the gastrointestinal tract.

Last but not least, it is important to take it easy while consulting with your own physical condition. Once you get into a good rhythm, your subsequent days will be more comfortable. Please take these measures to combat jet lag and make your stay in Japan a meaningful one.

Eating and Sleeping Locally: Key Points for Physical Condition

Once you arrive in the U.S., local food and sleep are key to minimizing jet lag. First, regarding meals, it is important to try to adjust your meal schedule to local time in order to acclimate your body to the new time zone. It is best to start with light meals soon after arrival and gradually return to normal portions. Also, eating a balanced diet with high protein will help sustain your energy.

In addition, do not forget to stay hydrated. Because airplanes are dry, it is easy to run out of water. Once you arrive at your destination, you should consciously drink water to maintain the water balance in your body. However, caffeine and alcohol should be avoided. They have diuretic effects and are not suitable for rehydration.

Next, sleep, it is important to quickly establish a nighttime sleep rhythm in your new time zone. On the first day of arrival, take it easy and try to stay awake until that night. It is also important to create a relaxing environment before bed. For example, taking a bath to raise your body temperature or calming your mind and body with a book or music can be effective.

It is also a good idea to prepare the bedroom environment. Use blackout curtains and eye masks to ensure darkness, and earplugs for soundproofing to help you sleep comfortably. Once you have established a regular bedtime and wake-up time, it is best to keep them as close as possible to stabilize your biological rhythm.

These measures will enable you to maintain a healthy lifestyle rhythm during your stay in the United States. By doing so, you will recover from jet lag faster and make the most of your stay in the U.S.

Adaptation to natural rhythms using activities

Once you arrive in the U.S., it is important to take advantage of local activities to minimize jet lag. Acclimatization to natural rhythms is key to adjusting your body clock to the new time zone. As part of this process, incorporating outdoor activities and light exercise can be effective.

Start by getting some sunlight. Sunlight plays a major role in regulating the body's internal clock, so make sure to go out in the morning or during the day to get a good dose of sunlight. A morning walk, in particular, is a great way to start the day, as it promotes adaptation to the new time zone. Light exercise, such as walking or jogging in the park or around town, also improves blood circulation and relieves fatigue.

Next, activities that bring you into contact with local culture and customs are also recommended. For example, visiting museums, sightseeing in the city, and other experiences that are unique to the area will refresh your body and mind. The stimulation provided by a new environment also has a positive effect on the brain and contributes to the balance adjustment of the autonomic nervous system.

In addition, do not forget to stay hydrated. Air travel tends to dry out the body, so it is important to be conscious of your hydration levels so that you do not run out of water. At the end of the day, rest your body and mind with relaxing activities such as stretching and yoga.

These activities will help you adjust to your natural rhythm of life and help you recover from jet lag faster. Most importantly, it is also important to make sure that you continue to do them in a way that you enjoy and can easily maintain. These steps will help you stay healthy and comfortable in your new environment.

For long-term residents: sustainable health maintenance methods

For long-term residents, staying healthy in the U.S. is an important issue. To overcome jet lag and lead a sustainable, healthy lifestyle, there are a few key points to keep in mind.

First, it is important to establish a routine that is consistent with local time. Keep your daily wake-up time and bedtime constant to stabilize your body clock. In particular, since exposure to the morning sun helps regulate the body's internal rhythms, try to go out in the morning as much as possible to get some natural light.

Next, moderate exercise is also essential. In the U.S., gyms and fitness classes are plentiful, so find an exercise routine that suits you. Outdoor activities such as walking or jogging in parks or on trails are also recommended. These activities are effective for stress reduction and will refresh your body and mind.

In terms of diet, nutritional balance is important. Even if you eat out a lot, be conscious of incorporating fresh fruits and vegetables. Also, be sure to stay hydrated. Especially in dry areas, it is easy to become deficient in water, so it is necessary to consume sufficient amounts of water throughout the day.

Furthermore, stress management is also essential to maintaining good health. Stress caused by work and living environment is inevitable, but it is a good idea to find your own way to relax. Activities that relax the body and mind, such as yoga and meditation, are recommended, and bringing your favorite music, books, and other healing items from Japan can also be effective.

Last but not least, it is also important to interact with people. In addition to communicating with colleagues, building friendships in a new environment, such as through participation in the Japanese community, can lead to mental stability.

With the above points in mind, you will be able to enjoy a healthy and fulfilling life during your extended stay. Please try to incorporate each of them in a way that suits your own lifestyle without any difficulty.