Say No To Jet-Lag – The Ultimate Guide to Surviving Long Haul Flights
Jet lag is one of the greatest challenges of modern travel. It disrupts sleep, drains energy, and often overshadows the excitement of reaching a new destination. Yet, with the right preparation and strategies, you can significantly reduce its impact. This Ebook is designed to help frequent flyers, business travellers, and passionate explorers alike regain control over their body clocks and embrace travel with vitality. Here you will find not only practical tips but also a deeper understanding of how jet lag affects the body and mind. By learning how to prepare before departure, adapt during your flight, and recover quickly upon arrival, you can make long-haul journeys less exhausting and far more enjoyable. Think of this guide as your travel companion, equipping you with proven tools and smart choices to ensure that no matter where you land, you arrive ready to live fully.
Primary Benefits
- Reduced Fatigue: By following the strategies outlined in this book, you’ll minimise the exhaustion that usually accompanies long-haul travel, arriving fresher and more alert.
- Improved Sleep Quality: Practical methods help reset your body clock, making it easier to fall asleep at the right time in a new time zone and wake up refreshed.
- Sharper Focus and Productivity: With less jet lag clouding your mind, you’ll be able to concentrate better, whether for important business meetings or exploring a new city.
- Enhanced Travel Experience: Instead of wasting days adjusting, you’ll adapt faster and make the most of every trip, enjoying your travels with more energy and enthusiasm.
Table of Contents
Chapter One: Anecdote
Chapter Two: Introduction
- Knowing the Problem
- The Purpose of this Book
- Warnings
Chapter Three: Everything about Jet Lag
- Understanding the Symptoms
- The Scientific Approach
- The Body Clock
- The Role of Melatonin
- Causes of Jet Lag
- Risk Factors
- Complications
Chapter Four: Things You are Doing Wrong
- Sleeping on the Plane
- Choosing the Wrong Seat
- Using Movies to Trigger Sleep
- “Alcohol is all I Need”
- Popping Sleeping Pills
- Making Coffee Your Travel Partner
- “I can Easily Sleep Anywhere”
- Being a Workaholic
Chapter Five: No Nonsense Measures
- Psychological Adjustments
- Exercise
- Naps
- Plan Ahead
- Sunlight
- Light Therapy
- Compression
- Modified Argonne Diet Protocol
Chapter Six: Treating Jet Lag with Medicines and Supplements
- Hypnotic Drugs
- Drugs Promoting Wakefulness
- Pycnogenol
- Melatonin Supplements
- Immune Boosters
- Serotonin Supplements
Chapter Seven: Conclusion
- Before You Travel
- While You Travel
- When You Land
- Move, Eat, and Live Better
About Me Coach Dre - Andreea Tina
I am Andreea Tina, though many know me as Coach Dre. My journey into fitness and wellness began as a personal pursuit, but it has grown into a mission that defines my life. I have dedicated myself to helping others find balance, strength, and confidence—not just through physical transformation, but through a complete approach to wellbeing.
I know first-hand how demanding life can be and how easily self-care can slip away. My own path has been filled with challenges, but each obstacle taught me resilience, discipline, and the importance of nurturing both body and mind. As a professional athlete, I learned the value of structure, consistency, and hard work. Competing pushed me to my limits and proved that with focus and determination, the body is capable of extraordinary things. But it was through coaching that I discovered my true calling: guiding others to unlock their own potential.
My philosophy is holistic. For me, fitness is not just about workouts or diets—it’s about living fully, with energy and purpose. Nutrition plays a central role, but so does mindset, recovery, and emotional balance. I encourage my clients to see food as fuel, movement as empowerment, and wellness as a lifestyle, not a temporary fix. Every programme I create is designed to be sustainable, enjoyable, and transformative.
This Ebook is my way of sharing years of knowledge, experience, and passion with you. It is built on the same principles I live by: discipline mixed with compassion, structure combined with flexibility, and above all, balance. I want you to feel empowered to take control of your health, confident in your ability to succeed, and inspired to keep going even when life gets tough.
I wrote this plan because I believe in you. I believe that with the right guidance, anyone can achieve lasting results and create a life filled with vitality and confidence. My role is to walk beside you, to encourage you, and to show you that you already have the strength within to transform. This is more than weight loss—it’s the beginning of a healthier, happier, more balanced you.
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