Still on a different Time Zone? Here's how to Beat Jet Lag

Ahh...the pains you have to go through to get to paradise (Corn Island, Caribbean).

Published by Action and Fitness Magazine

You’re back in Manila, but your mind and body clock is still in New York. That’s not a good thing when there is a night and day difference between cities. Everyone around you is getting up and at ‘em, while you walk around in a daze, ready to crash any moment. You got the travel bug, and it’s not the good kind. It’s called jet lag, the kind that punishes your body for the 14 hour long haul flight and the 12 hour time difference. There’s is no way you can turn back time, but there is a way to squash the bug. Here are a few quick turnaround tips:

 

Quick fixer-uppers
 

Hydrate – drink lots of fluids before, during, and after the flight. The dry cabin air can leave you dehydrated and can make you feel more tired than you already are. And when we say drink lots of fluids, we don’t mean the complimentary in flight beer or vodka on the rocks.

Rest – make sure you’re well rested before your trip. If you’re tired before you travel, jet lag will even be worse. Get a full night’s sleep before you take off.

Exercise – a no brainer, don’t you think? Staying in good shape in general can do lots of wonders. Stick to your exercise schedule. Just because you’re on vacation doesn’t mean your fitness routine should be on leave too.

Stretch - Athletes stretch and warm up before the game. You can benefit from that as well. Stretch out your limbs before the flight. Doing so helps your muscles and joints endure the hours of inactivity. You can also do it during the flight.

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Fly fully equipped – bring a neck pillow, a blindfold, slippers, and earplugs. Wear loose fitting clothes so your body can breathe. Your feet may swell up while in transit; avoid high heels or snug footwear.

Freshen up – while in flight, wash your face, brush your teeth, or even change undies. Freshening up can be rejuvenating.

Go decaf -   After the equivalent of 1 P.M. in your destination, refrain from drinking coffee.  Caffeine can greatly affect your snooze time and will make it more difficult for you to adjust to the new time zone.

Eat up – on the first few days of your trip, eat light snacks every few hours. Doing so will help keep your metabolism cranked throughout the day. It will also help prevent possible food coma from overeating.

Adapt - upon arrival, follow the schedule of the time zone you are in.  Even if you don’t feel like it yet, eat when the locals eat. Same goes for your sleeping schedule.

Shower – take a nice cold shower if you arrive in the morning. A shower after you’ve landed will make you feel refreshed and will help stimulate circulation. If you arrive at night, a hot shower or bath will help you relax before bedtime.

Readjusting your clock

According to the National Sleep Foundation, it will take you about a day to adjust for each time zone travelled.  Adjust your snooze button before your departure.  Several days before your flight:

Westward:  always wake up an hour later and sleep an hour later

Eastward: always wake up an hour earlier and sleep an hour earlier

You can also pre adjust by regulating your light exposure before your departure. If you’re heading:

Westward: expose yourself to light in the late afternoon and evening, and stay away from light in the morning 

Eastward: expose yourself to light in the morning, and stay away from light in the evening

Anti-jetlag diet  

Follow the following diet days before you’re scheduled to leave:

4 days before – start the Argonne Diet by consuming large meals. Opt for a high-protein breakfast and lunch. For dinner, stock up on the carbohydrates. Coffee intake should be limited between three and five in the afternoon.

3 days before – eat small. Total calorie consumption should not be more than 800 calories. You won’t be running a marathon so easy on the carbohydrates as well. Again, limit caffeine intake between three to five P.M.

2 days before – Gobble it all up. Eat large meals. Again, prepare high-protein meals for breakfast and lunch, and a high-carbohydrate dinner. Limit caffeine intake between three to five P.M.

1 day before – eat small and light. Total calorie consumption should not be more than 800 calories. Similarly, limit carbohydrate consumption. If you’re westbound, caffeine should only be taken in the morning. If you’re heading the opposite direction, coffee should be limited in the evenings.

Departure day – If it’s a long haul flight, sleep until breakfast time at your destination. Consume large meals with a big, high-protein breakfast.  

 

To pill or not to pill

Taking sleep aids may help you get a good sleep, but incorrect sleep medication, can only make jet lag worse. Here are some things to consider before popping the pill:
 

-          The National Sleep Foundation does not recommend over the counter sleep aids as they may cause a severe hangover effect.

-          If you are considering melatonin, a hormone produced by the body to induce sleep, take a pill at the time you wish to sleep at your destination, beginning three to four days before your trip.

-          Drink 0.5 to 5 mg of melatonin no earlier than three hours before you wish to go to sleep.

-          Taking melatonin with a light therapy box is known to reduce the effects of jet lag. A light therapy box gives off light that mimics outdoor light. It is often used to treat depression and other conditions caused by exposure to bright artificial light.

-          For a good four hour sleep, consider Sonata.

-          For long haul flights, you may want to take Lunesta. This sleep medication guarantees about 8 hours of sleep.

-          If you’re using Ambien, avoid taking it for a flight that is less than 8 hours long. Also, do not take with alcohol.

-          Remember that taking sleeping pills can cause nausea, dizziness, confusion, headache, vomiting, and dry mouth.

-          You may also want to try antihistamines and motion sickness pills to induce sleep.

-          Consult your doctor before taking any of these medications.

 
Get moving in-flight

If you’re not getting any sleep, might as well get moving. Combat discomfort, poor circulation, swelling, cramps, and lethargy by exercising in flight.  
 

-          Walk around the aisles when seatbelts signs are off.

-          Squeeze a tennis ball or even a balled up sock with your hands until they’re tired.

-          You derrière gets the most beating during long haul flights. Exercise your gluteus muscles by flexing and holding as long as possible.

-          With the balls of your feet planted, raise your legs using the calf muscles. Place your hand carry on your knees for more resistance. Repeat until tired.

-          Do repetitive, head, shoulder, and arm rolls.

-          Stretch your arms and legs constantly. Arch your torso forward and backwards like a cat.

 

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Fly High and Travel in Style (on a Small Budget)

Published by Travelife Magazine

All aboard! (Wiley Post Airport)

You see the likes of her every time you travel whether it’s at the airport, hotel, resort or restaurant. Smartly dressed in a light suit and chic with a scarf around her neck, she waltzes in the airport terminal ahead of everyone else. She always takes the first class seat, and the flight attendants always seem to be at her beck and call, eager to please.

Wherever first class takes me (Houston Airport)

What does she have that you don’t? The obvious answer would be money to burn, but no. She doesn’t have more in her bank account than you do. She’s simply smart. She’s a smart traveller because she knows the tips and tricks on how to get upgrades and better service. The fact is, she travels coach often, but often gets bumped to business class or first class. Fortunately, we were able to take the seat next to her - on first class, of course - one day while we were in transit, and she generously shared her secrets. Do you want to fly high and travel in style? Fasten your seatbelts and take notes.

If you're boarding a 10-seater, you can definitely go casual.

 

The early bird really does get the worm - If you arrive early, especially on non-peak days, there’s a greater chance for you to get the good seats. I’ve proven this many times during my domestic flights. Whenever we come in early, we’d be given the first class seats or at least the roomy seats in front.

With my travel savvy friends, members of my Gustatory Group.

Don’t be shy, speak up! -  A friend was travelling from Manila to Singapore when she felt chest pains. Although she knew that the flight attendant probably wouldn’t be able to do anything, she informed the stewardess of her condition anyway. Soon as the crew was informed, she was moved to first class where she would be more comfortable and where she could be better attended to. 

The same goes for hotels. If you’re having problems with your room, like a lumpy bed for instance or the traffic noise coming in from the window, request if you can be moved somewhere else where you will be more comfortable.

Hello, housekeeping? I think there is a pea under my mattress.

Photo by Nana Arellano Aoyong

Feeling lucky? – Find out your chances. “The airline, as a general rule, will only upgrade passengers from economy to business,  or from business to first class if there is an overbooking in the lower class,” shares Peggy Perez-Vera, an Airline Industry Consultant. Upon checking in, inquire about the load. Ask nicely for chances of an upgrade. “The passenger then knows what his chances are, whether he should hope for an upgrade.  Plus, the check in clerk knows you are interested in the upgrade” and will keep you in mind as soon as an upgrade adjustment is possible. Perez-Vera, who’s been in the industry for over 37 years, also suggests following up at the counter close to the flight time.   Upgrading doesn't happen at the start of the check-in process but at the later part when the flight is about to close.

My favorite travel accessory, the pashmina: it can work as a shawl, a scarf, or a blanket!

Plus it’s the quickest way to dress up any outfit.

Photo by Nana Arellano Aoyong

Give way - If you’re not in a hurry to get to your destination, volunteer to give up your seat for a later flight when a flight is oversold. This will give you an extra day to see the sights in another city for free especially if you’re on a stopover. The airline will provide you with free accommodations and transfers plus a few hundreds of dollars to spend! On most cases, you’ll be given a free overseas call to inform whoever is expecting you that your flight’s been moved. There’s also a great chance you’ll get an upgrade on the flight you’ll be rebooked in.

With Ana Viajera, you always travel first class.

A smile goes a long way – Be courteous and considerate to the people attending to you. They’ve been on their feet servicing customers for several hours; a little consideration and gratitude has its pay offs.  Avoid being cranky or snooty and never be demanding. Asking for an upgrade straight out will only antagonize and irritate the service personnel.

Your concierge can be your best friend – “The concierge of a good hotel can do wonders, especially for regular guests,” swears an experienced world traveller. In New York, she always stays at the New York Palace. The concierge at the Palace always gets her the best table anywhere, anytime.  “My concierge has done wonders for me., including -- on my last New York trip -- calling the airline and asking them to wait for me as I was extremely late and got to JFK airport 30 minutes before takeoff.”

Ana Viajera: the best choice!

 

Your travel agent can be your second best friend –Travel agents are clued in to details the internet won’t tell you.  They know the business and will definitely have access to the most up-to-date information on how to get the best value for your money. Your agent must be someone you can trust, so pick one like you would choose a lawyer or doctor. Ask for referrals from friends and family.

Travel through cyberspace – Book through the hotel’s official website. According to Michael Jaey Albana, Director of Sales & Marketing of Traders Hotel Manila, “hotels prioritize guests booked through the hotel's website to be given better rooms or an upgrade.”

The blue ticket that will more than likely get you first class treatment.

Dress like a king for royal treatment – Nobody in the first class would like to be seated beside a smelly and unkempt passenger.  “How a passenger is dressed is one of the main criteria for choosing which passenger will be upgraded, should the need occur,” says Perez-Vera. Those dressed properly, preferably in business attire or casual chic, and even those who speak eloquently in English, indicate that they are professionals and refined and therefore know how to conduct themselves in the plane and won’t present any problems.

The same goes for restaurants and other service providers.  “When checking in, it would influence the person checking you in if you dress in a suit or business attire,” shares Michael Jaey Albana, who has had several years of experience in the hotel industry. Unfortunately, we still live in a world wherein appearances affect how people respond to you. If you dress respectably, there’s a greater chance you will be treated the same way.  

Dress in layers. This way you're always warm,

and you can always peel off the layers when you start getting hot.

Tip big – If you often dine in the same establishment and always give a generous tip, their waiters will remember.  The standard tip for waiters is 10 to 15% of the actual bill. Don’t forget to tip your Maitre d’, bartender, bellboy, concierge, housekeeper, parking valet, room service attendant, cab driver, chauffeur and porter.

Be social – Take the extra effort to get to know your service providers personally. Call your server or waiter by his or her name. This will make them feel more special and less of a “servant”. When a server introduces himself, greet him in return. Befriend the chefs and managers. Compliment the chef on his dishes. You’ll be surprised with the payoffs.  You might get a free dessert or the best table next time.

Easy on the shopping. A bag lady will never get upgraded..unless you're toting a designer.

It’s the same way for check in clerks and the plane crew. Once, my flight from the Marshall Islands to Guam was delayed. This meant that I would be late for my connecting flight to the Philippines. Although I knew that the airline would not forsake me, I befriended the plane crew and told them about my concern. It paid off because during the entire flight, they were especially attentive to my needs and showered me with goodies, including an earphone that would have cost me $5.

Go clubbing - Frequent customer clubs are always entitled to privileges and extra benefits. Join the club and enjoy perks like free rental days for cars, special gifts from hotels, upgrade priority and airline miles. “My club has connections everywhere, so they book me great tables at top restaurants,” shares a member of the Global Leisure and Concierge Club.  Local airlines have frequent flyer programs that partner with other establishments to make earning miles quicker and give you better seats. Mabuhay Miles for instance partners with several credit card companies, so rewards points can be converted to miles.

Please come again - A friend of mine stayed in a hotel in Singapore for a few days. He travelled on to Malaysia after his visit but made a reservation in the same hotel for his return. Upon his return, he was immediately given a room upgrade.  “Most hotels give a little more for their loyal customers,” concurs Albana of Traders Hotel Manila. Albana adds that if you can’t get an upgrade, you’ll at least get special attention and welcome gifts like fruits, wine or chocolate.

Convertibles are best for road trips.

Smooth drive – If you rent a car on your travels, always choose the smaller car. Compacts tend to be in high demand so there is always a great possibility of being upgraded to larger luxury vehicle. This is great if you want to travel in style and comfort, however, keep in mind that larger cars use up more gas. Also remember that weekends are the busiest rental period so book a car from Mondays through Thursdays. You’ll get a greater chance of getting the car you want.

Let your fingers do the walking

Take your mouse on a trip and refer to sites that can help you get the best deals and give you more chances to upgrades, freebies and better service. Also travellers often share their experiences in these sites. Customer reviews and ratings are often more reliable than advertising claims. Here are some of our recommended travel sites on how to get better deals and better chances at travelling in style without breaking the bank.

LoveMySeat.com – gives you an inside tour of almost any airline in the world from in-flight amenities to seating. This will make you better informed when choosing the right airline.

Flyertalk.com - everything you need to know about frequent flyer miles plus informative forums on travel and dining.

 Upgradetravelbetter.com - live the first class life at coach prices.

Firstclasstraveltips.com - travel expert Rick Brown cracks the code to getting first class upgrades.

Bootsnall.com - includes great deals, cheap accommodation recommendations, travel discussions and interesting stories written by travellers.

Worldtravelguide.net- country guides, attraction guides, world events and everything you need to know about world travel. It’s the bible of the travel industry.

Frommers.com - weird and wonderful trip ideas and interesting tools like interactive maps.

Smartertravel.com – get unbiased travel news, deals and timely expert advice from this site.

Hotels.com – they claim to know hotels inside and out.

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