"Jet Lag No More: Expert Tips for Long-Haul Flight Planning"
Planning a long-haul flight? NPR's International Desk offers tips to outsmart jet lag. Suggestions include using apps like Time Shifter to create a personalized plan for adjusting to a new time zone, understanding circadian rhythms and using external factors like light, exercise, meals, and social cues to regulate sleepiness and wakefulness. It's recommended to start adjusting sleep patterns a few days before the trip, sleep on the flight according to the departure city's nighttime, manage light intake to sync the circadian clock, take short naps, and use caffeine strategically. Other strategies include adjusting meal times, exercising at specific times, and going for walks to clear the head.