3BOOST YOUR SLEEP
ONSET HORMONE
4SHUT OUT YOUR
SURROUNDINGS
5TRAVEL EXERCISE
RITUAL
Health & Wellness
Though the link between a long-haul flight and an everyday environment seems tenuous , it does show the importance of hormone balancing and keeping internal rhythms in-check .
If the thought of entertainment-starved travel leaves you feeling bored already , invest in Blue Blocking or Gamer Glasses to cut down on exposure to the blue light spectrum .
3BOOST YOUR SLEEP
ONSET HORMONE
Taking a short-term , low dose of melatonin under the tongue may also prove helpful for jet lag sufferers . Melatonin is the hormone responsible for making you sleepy at night and is also directly affected by the blue light from screens . Taking a supplement may help to boost your natural levels and allow your body to adjust faster .
4SHUT OUT YOUR
SURROUNDINGS
Many will have a hard time sleeping in uncomfortable or unfamiliar surroundings . And with a combination of the plane ’ s rattling engine , babies crying , passenger conversations , changes in temperature , and lights going on and off , it ’ s not difficult to see why . To counter this disruptive environment , consider packing an air sleep kit in your hand luggage . Though some of these items may already be included with your seat , the kit should include a small microfiber thermal blanket , an eye mask , and ear plugs . Consider your seat allocation when you book your flight . Though turbulence can ’ t be avoided , it may prove beneficial to sit in the front half of the plane where you are less likely to feel — and be woken by — a bumpy aircraft . Aisle seats allow for more leg room , but you will often be getting bumped into by passengers and food carts , so weigh up whether the extra space is worth sacrificing a better rest .
5TRAVEL EXERCISE
RITUAL
Getting grounded , loose , and mobile doesn ’ t have to take days . To overcome jet lag , follow this quick and easy “ reset ritual ,” once you reach your hotel . Where possible , it ’ s best to perform this in the sun with your bare feet on grass . There have been ample studies on the importance of sunlight for resetting hormones and boosting vitamin D , but there is also significant evidence that making contact with the natural earth can help to reset your body ’ s rhythms as well . Plus , your feet will love a few minutes of shoe-and-sock freedom . If an al fresco workout isn ’ t an option , your hotel room will do just fine , and you only require a of few small items :
© © A small travel roller © © Some space to spread out © © A lightweight jump rope © © A yoga strap ( a hotel towel can also work )
1 . Begin with three to five minutes of easy jump rope activity . If you don ’ t have a jump rope , simply take a brisk walk or jog on the spot .
2 . Using the roller , slowly — but with pressure — roll out the calves of each leg one at a time working from your ankle to your butt muscle , all the way from top to bottom .
3 . Perform a few controlled reps of some slow “ cat-cows .” On all fours , inhale and slowly round your back as high as you can keeping your hips above your knees . Then breathe out , and reverse roll your back into an arched cow position , making sure to look up at the sky for a great lower back release .
4 . Place the jump rope over your foot and perform a straight leg raise , stretching the back of your leg , calf and glutes . Perform on both sides , holding for 30 seconds each . This exercise really helps stretch out the hamstrings .
5 . Lying flat on your stomach with your hands at your sides ( as if doing a push-up ), slowly raise your shoulders and chest into a cobra position but keep your hips on the ground . You can also slowly twist and look over each shoulder , holding for about 15 seconds on each side .
6 . Finally , bring one leg forward and place it horizontally in front of you into pigeon pose , trying to keep the ankle and knee on the same horizontal line . Then , if you can , start to bring your head toward the ground . Make sure to do this on both sides and hold for 60 seconds each .
7 . You can also try simple movements such as neck , shoulder , hip or ankle circles , as well as any other mild stretches in places that are feeling a little tight after your long journey .
For more tips and to see my Reset Ritual in action , head to www . RorAlexander . com . Travel well .
ABOUT THE AUTHOR
A native of Canada , Ror is a fitness , nutrition and lifestyle specialist living in Bangkok . His expansive knowledge in exercise , nutrition and highperforming lifestyles comes via his world travels and his experiences living in five countries . Ror is the host of the new thriveLIFE Podcast and runs a new boutique called thriveLIFE Studios in Bangkok ( Bang Chak BTS ). You can follow Ror on Facebook , YouTube , Instagram , and you can also follow his blog on www . RorAlexander . com
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