| How to How Many Days Does It Take to Recover from Jet Lag Posted: 06 Oct 2021 01:00 AM PDT No one likes to deal with jet lag, but it can be hard to avoid if you have to travel. If you're dealing with some frustrating jet lag symptoms, you may be wondering how long they will last. Luckily, this article has the answer to that question and many more. Keep reading so that you can start to feel great again after travelling to another time zone. [Edit]How long does it take to recover from jet lag? - It usually takes 3-4 days after your flight to recover. Though jet lag symptoms can be pretty uncomfortable, take heart in the fact that they usually don't last very long. Most people start feeling better within 3 days or so.[1]
- Recovery may take a bit longer if you traveled from west to east (such as from the United States to Europe). Since eastern time zones are ahead of western time zones, you end up losing quite a few hours once you reach your destination.[2]
- The more time zones you cross, the more jet lag symptoms you're likely to experience.
- People that travel across time zones frequently may develop chronic symptoms like insomnia. Chronic symptoms take longer to go away, but there are things you can do to ease them and start to feel better.[3]
[Edit]What causes jet lag? - Jet lag occurs when you travel across time zones and disrupt your sleep. Your body is used to a certain circadian rhythm according to the time zone that you live in. When you travel across 2 or more time zones, your body needs time to adjust.[4] As you get used to the new time zone, you may experience trouble sleeping and waking according to the schedule there, along with other jet lag symptoms.[5]
[Edit]What are the symptoms of jet lag? - Symptoms include fatigue, poor concentration, and sleep disturbances. It can be tough to fall asleep if you have jet lag; you may also struggle to wake up. Many people also experience symptoms like nausea, constipation, dizziness, and a change in appetite.[6]
- These symptoms can be upsetting, but they're usually fairly mild.[7]
- If you suffer from chronic jet lag (flight attendants, pilots, and business people often do because they travel so much), your symptoms may last longer than a few days.[8]
[Edit]How can I get rid of jet lag fast? - Adjust your sleep schedule to the new time zone as soon as possible. If you traveled to a city that's 8 hours ahead, for example, your body may want to go to bed when everyone else is just waking up. Do your best to push through and stay up so that you can sleep well that night.[9]
- If you're really struggling, try drinking a cup of coffee or caffeinated tea to stay alert.[10]
- Keep yourself hydrated. The dry air in an airplane cabin can make you dehydrated, which can worsen your jet lag symptoms. When you're traveling, try to drink between and of water a day.[11]
- Avoid alcohol and limit your caffeine since both can cause dehydration.[12]
- Go outside and enjoy a little sunlight. Your body's circadian rhythm is influenced by light. To help your body adjust to a time zone that's later than yours (i.e. when you travel westward), stay in the sunlight into the evening. If you're traveling eastward and want to get used to an earlier time zone, open your blinds and let in the morning light.[13]
- If you travel across more than 8 time zones, your body might confuse morning light with dusk and evening light with morning light. In that case, limit your light exposure in the mornings for the first few days using sunglasses and then stay out in the sunlight during the afternoon.
[Edit]What medication can I take for jet lag? - Melatonin is a supplement that can help you fall asleep. Your body naturally produces this hormone in the evening to help you fall asleep. To make sleeping according to another time zone easier, you can take melatonin as a supplement.[14] On the day that you get to your destination, take between 0.5 and 3 mg of melatonin after dark.[15] If it helps, keep taking the same dosage after dark for 2-3 days to help get your body used to your new sleep schedule.[16]
- Consult your doctor before taking melatonin if you have epilepsy or if you're currently taking the medication warfarin.
- Avoid taking too much melatonin! The supplement comes in doses of up to 10 mg and higher, but doctors advise sticking to the 0.5 and 3 mg range. Otherwise, you may feel groggy and have a hard time concentrating the next day.[17]
- Sleeping pills can help you fall asleep and manage chronic insomnia. Studies show that sleeping pills like zolpidem (Ambien) and eszopiclone (Lunesta) can ease jet lag symptoms. Since these are stronger medications, you'll need a prescription to use them. Make an appointment with your doctor and ask if sleeping pills would be a good option for you. If they are, your doctor will write a prescription with a specific dosage recommendation.[18]
- Side effects of sleeping pills include dizziness, headaches, an upset stomach, and confusion.
[Edit]Does jet lag get worse with age? - Yes, jet lag may get worse as you get older. Older adults and elderly people may have a harder time recovering from jet lag.[19] A study published in the journal Tropical Diseases, Travel Medicine and Vaccines found that people who are 60 or older commonly had irregular or lessened melatonin rhythms. As a result, it was harder for people in this age group to fall asleep and get accustomed to a new time zone.[20]
- Consider taking 0.5 to 3 mg of melatonin for 2 days before you leave for your trip and 2-3 days after you arrive. This can help you adjust to a new time zone and lessen your jet lag symptoms.
- Talk to your doctor about taking melatonin if you're concerned about how it will affect you. Always consult your doctor first if you take the medication warfarin or have epilepsy.
[Edit]How can I prevent jet lag? - Change your sleep schedule to match the new time zone ahead of time. You can avoid jet lag by incrementally shifting your sleep schedule to correspond to the time zone of the place you are going to visit. If your destination is 5 hours ahead, for example, try going to bed 1 hour earlier every night in the 5 days leading up to your trip. Make sure to wake up 1 hour earlier as well.[21]
- If it's still light out when you're trying to fall asleep, shut the curtains and turn off all the lights to make your bedroom as dark as possible. You can also use a sleep mask to make things extra dark.
- Invest in a lightbox to help wake you up in the morning if it's still dark outside. These are usually used to treat Seasonal Affective Disorder or seasonal depression, but they can also prevent jet lag symptoms.[22]
- See a sleep specialist or talk to your doctor if you have chronic jet lag. They may prescribe certain medications or lifestyle changes to get your sleep schedule back to normal.[23]
[Edit]References |
| How to Find New Friends on Twitter Posted: 05 Oct 2021 05:00 PM PDT Making friends on social media can seem overwhelming, but Twitter's a great place for you to start. With all the different conversations and topics popping up, you'll be able to find people who share your interests and are down to connect. Read on for our guide on engaging with Twitter to make friends and navigating Twitter's features to find like-minded people to follow. - Set up an interesting profile to show that you're a fun (and real) person. Click the silhouette icon and hit "edit profile." Upload a profile picture or avatar that represents you or the content you'd like to post. Add a brief bio that will tell potential friends what you do, who you are, and maybe even where you're from.[1] Check out these sample bios:
- Talk about your work and interests: "Stand up comic by night. Sit down office worker by day. Austin TX."
- List out a few of your defining characteristics: "Food blogger, ethical-sourcing specialist, mom to two werewolves, allergic to mushrooms."
- Keep it simple and professional: "Journalist/Traveler. MFA. Writes for The News Source. Former Fulbright Scholar."
- Post consistently and creatively. Tweet about your interests so other people can find you. Ask "how can I add value?" to the conversation. When you've got a great tweet or piece of content, pin it to the top of your feed so users who come to check you out can see it.[2]
- Add visuals to your tweets to increase their appeal.[3]
- Post at least 3 times per day, but aim for quality over quantity.[4]
- Reach out to other people by liking, replying, retweeting content, and mentioning users. Interact with posts both by people you'd like to befriend and posts by celebrities or influencers who are part of a community you like. By engaging with content you like, Twitter's algorithm will start to expose you to more of it (and in turn, expose you to potential friends).[5] Here's a strategy for engaging with a post from a potential friend that goes a step beyond just retweeting:[6]
- Scroll through their feed and find a tweet about something they like or their off-platform content (like a personal blog).
- Grab a quote from something they've mentioned or copy the URL of the site.
- Tweet the quote or URL and mention the person (by using @ and their username) and say "thanks!"
- Turn on notifications to be able to reply fast. As soon as someone mentions you or your favorite celebrity posts, reply to their post. That way the person who posted will see you're engaging with their material. As a bonus, your post will get more views and traffic since it'll kick off the discussion.[7]
- Reach out via DM to make a connection. Ask a question or give a compliment to start a conversation. To send a DM, click on the mail icon and click "new message." Then, fill in the handle for the user you're trying to reach.[8] Check out these sample DMs:[9]
- "Thanks for sharing that fan art. You really captured the essence of the series. How'd you come up with that idea?"
- "Loved that article on gratitude. Where do you find stuff like that?"
- Join a Twitter chat to meet like-minded friends. Participate when a business or celebrity you like hosts a Twitter chat. Twitter chats occur at a specific time and use a designated hashtag so participants can keep up with the conversation. To join in, write out a tweet and include the hashtag the company/celebrity tells you to use. As the conversation flows, look out for users who make funny or interesting points that capture your attention. Then, either follow them or reply to let them know you like their content.[10]
- Put your Twitter handle in your other social media profiles. Then, join Facebook or LinkedIn groups that are relevant to content you like and topics you're interested in. People will be able to follow you on Twitter as well as the original platform.[11]
[Edit]Finding People to Follow - Use Twitter's "Who to follow" tab. Click this tab on your profile page or home timeline. While the tab will often start with celebrities, Twitter will keep adjusting follow recommendations based on who you choose to follow. As an extension of this feature, Twitter will email you suggestions of who to follow.[12] Take a look at their profiles and posts to see if you might be interested in befriending them!
- Check other people's Following/Follower tabs. This method lets you find common ground through the people you follow. Pick an influencer or friend and click on their profile. Then click "Followers" or "Following" to see who else they're connected to. Scroll through and follow bios that look interesting to you.[13]
- Try the Explore tab to find friends by topic. Scrolling through "For You" content allows you to find people with similar interests. Hit the icon shaped like a hashtag to access the Explore tab. Scroll through the "For You" posts or category posts (like trending, news, sports, and entertainment) to find interesting people you'd like to follow. As you engage with the content and other users more, Twitter will tailor the Explore page to your interests.[14]
- Use hashtags to find friends with specific interests. Type a hashtag related to your interests into the Explore tab search bar. Using a hashtag instead of a general topic tab enables you to look for people who are talking about really niche interests, keywords, or timely/trending topics. Include hashtags in your posts so that other people searching for that topic can find what you're saying. Try not to use more than 2 hashtags per tweet, and remember hashtags can't include spaces.[15]
- Type a topic like "#indiemusic" or "#collegebasketball" into the search bar at the top of the Explore page.
- Click a hashtag on a tweet to explore other tweets with that hashtag.
- Type a hashtag for an upcoming event to find other people who might be going, too.
- Use Twitter's Lists feature to browse groups of people. Lists allow you to subscribe to a set of people in order to see those posts together in your feed without having to follow all of them.[16] Find Lists of interesting people through the "Discover new lists" prompt or check out other people's Lists in their profile.[17]
- Sync your contacts to see if people you know are on Twitter. Adding your address book lets you see what people you know are tweeting. If you're on a computer, from Twitter's home page, click "More," then click "Settings and privacy." If you're using the app, click your profile icon and then "Settings and privacy." Next, go to "Privacy and safety." Find the "Discoverability" option and follow the prompts to let Twitter access your contacts.[18]
[Edit]References |
| How to Save Paper Posted: 05 Oct 2021 09:00 AM PDT Trees are an essential part of the planet's ecosystem, they provide oxygen, clean the air, provide shade and food, and they're used as homes by many different creatures. To create paper and other wood products, millions of new trees must be planted each year. Even so, logging can be very destructive to the environment if it pollutes nearby water, leads to soil erosion, contributes to habitat loss, and uses a great deal of energy. To help reduce logging, there are many things you can do at home, school, and work to cut down on paper consumption. [Edit]Finding Paper Substitutes - Use reusable cloths instead of paper products. Around the house, a lot of paper is wasted every year on things like paper towels and napkins. And if you're using lots of paper products for cleaning, drying, and wiping your nose, you can save plenty of trees by switching to reusable versions.[1]
- To replace paper towels in the kitchen and bathroom, use tea towels to dry dishes, old rags to clean, and sponges to wipe up spills.
- To replace facial tissues, invest in a few handkerchiefs that can be washed and reused.
- To replace napkins at the dinner table, purchase cloth napkins instead, which can be washed and reused as well.
- Use real dinnerware instead of paper. Paper plates and dishes may be convenient, but they aren't good for the environment. Most paper plates just end up in the trash, meaning the paper isn't even recycled properly. When you have a party or any time the paper plates come out, ask to use the real dinnerware instead.
- If your family likes to go on picnics or camping trips, invest in reusable plastic dinnerware. You can get plates, bowls, cups, and utensils that are durable, unbreakable, reusable, and not made from paper.
- Use paper from other plant sources. There are times when it's simply not possible to avoid paper-like products. Luckily, there are tree-free paper products available that are made from alternative plant sources, and many of these have a lower impact on the environment.
- Hemp is a versatile plant that grows much faster than a tree and produces more fiber. Hemp can be turned into fabric, writing paper, greeting cards, envelopes, and other paper products.
- Bamboo is another fast-growing species of plant that can be used for alternative paper products. You can find bamboo bathroom tissue, paper, towels, and even disposable dinnerware.
- Bring your own thermos or reusable mug to cafes. Disposable paper cups from cafes and restaurants are another way that lots of paper is wasted every year. Like paper plates, many paper cups end up in the trash because they are not recyclable (they are usually coated with plastic; in the case of uncoated paper cups, they are soiled with liquid).
- Any time you go to a restaurant or cafe for a takeout drink, take a reusable coffee mug or thermos with you for coffee, hot chocolate, or other warm beverages.
- Use reusable grocery and lunch bags. Many grocery stores provide paper bags to pack groceries. You can help your family save paper by investing in reusable grocery bags. Similarly, if your lunches are normally packed in paper bags, ask about switching to a reusable lunch bag instead.
- If your family is hesitant about switching, ask them to consider how much money they spend on paper bags and grocery bags every year. Then, compare that to the one-time cost of reusable bags.
- Send e-cards. Lots of people like to send greeting cards for birthdays, holidays, and other events, and this leads to plenty of paper waste. Not only is the card itself paper, but it's also sent in a paper envelope. Instead of sending paper greeting cards to all your friends and family in the mail, send electronic greeting cards for future celebrations.
- There are lots of e-card services out there that allow you to personalize designs, messages, and graphics to suit your taste and the type of celebration.
- E-cards are also great for sending out invitations to parties, weddings, and other events.
- Read e-books or library books. Books are great resources for school and work projects, and they're great to read as a leisure activity. But printed books are still made with paper, so you can save paper by using public versions of books that are available at the library, or by reading electronic copies instead.
- Buying used books is also a good idea, because you're reusing something that's already been printed.
- Use computers instead of notebooks for school and work. School and work notebooks are a great way to keep track of things you're supposed to learn and projects you're working on, but you can save paper by keeping electronic notes instead. That way, you don't have to rely on paper notebooks, and you can always have your notes saved to your computer.
- If you're in school, ask your teacher if it's OK that you take notes on a computer or laptop instead of in a notebook.
[Edit]Cutting Down on Paper Products - Don't use products that come with excessive packaging. One of the biggest culprits for creating paper waste is consumer packaging that's used to wrap and label food, toys, clothes, and other goods. To help save paper, buy products that have been made with minimal or no packaging.
- Many of today's consumer items are wrapped multiple times, such as a candy that comes in an individual wrapper, within a bag that's also placed inside a box. Instead, look for packaging that has a sticker instead of a full box, for instance, or a tag instead of an entire container. Similarly, buy items that haven't been wrapped multiple times.
- Buying in bulk is a good way to reduce paper waste from packaging. Next time you or your family go shopping, make sure you take reusable bags and buy what you can in bulk.
- Dine in instead of using takeout containers at restaurants. Another large contributor to paper waste is takeout food containers, which are often made of paper products or packed in paper bags. Next time you and your family decide to eat out for a meal, request that you sit down in the restaurant instead of taking the food in to-go containers.
- Most fast food restaurants use paper products to individually wrap all food, so ask your family if you can eat at a conventional sit-down restaurant for your next night out.
- Be selective about what you print. At home, at school, and work, you can save paper by cutting down on the amount of material you print off. Before you print anything, ask yourself if you really need a paper copy, and only print something if you must.
- When you do need to print something off, reduce the font, increase the margins, and print on both sides of the paper so the project can be printed on fewer pieces of paper.[2]
- If teachers and employers require that you hand in paper copies of projects and assignments, ask if you can instead submit them electronically.
- Before you print off an assignment, letter, or personal project, proofread it on the computer so you don't have to print off a second draft.
- Send, receive, and store electronic records instead of paper copies. Most documents these days can be shared and stored electronically, meaning you don't have to print off paper copies for your records. For instance, if you need a copy of an electronic document, request that it be sent to you by email.
- For sensitive documents that shouldn't be emailed, ask if you can save a copy directly to a flash drive.
- In the case where an original paper copy already exists and you need a record for your files, scan a version to your computer instead of making a photocopy.[3]
- When you need to provide copies of documents to friends, family, teachers, or people at work, ask if you can transmit files electronically using sharing services, email, or other electronic methods.
- Opt for paperless communications. Many companies and organizations offer electronic correspondences that can replace paper copies they traditionally send in the mail.[4] Whenever possible, sign up for paperless communications for items like:
- Bills
- Newsletters
- Monthly mailings
- Flyers and coupons
- Newspaper and magazine subscriptions
- Use electronic calendars and day timers. There are plenty of free calendars and schedulers available online that you can use to plan your days, keep track of dates and assignments, and schedule meetings and interviews. By using an electronic calendar, you can save the paper that would have been used on a calendar, organizer, journal, or other type of scheduler.
- Both Google and Apple provide free calendar products.
- There are also plenty of calendar apps that you can use on smartphones or tablets.
- Encourage others to save paper. To have an even bigger impact, you can also encourage friends, family, classmates, and coworkers to save paper as well. One of the best ways to reach the most people is to put up signs around the house, school, or office that inform people how they can help.
- There are lots of signs that you can print off from the internet that will help raise awareness about the importance of saving trees. The WWF has signs you can download and print.
- Make sure you print or draw your signs on reused paper (like the back of an old assignment).
- Trash containers and recycling bins are a great place for signs.
[Edit]Recycling and Reusing Paper - Buy recycled paper products. There are paper products available that are made with recycled paper, which means that no new trees were cut down to make those products. When you do need to buy paper products, look for things that were made with "post-consumer waste," including:
- Bathroom tissues
- Printing paper
- Greeting cards
- Paper bags
- Use both sides of a piece of paper. When you do have to print or write things down on paper, make sure you get the most out of that paper by writing on both sides. If you currently only use one side of each piece, you can cut down on paper use by half just by using the other side too![5]
- If you only end up using one side of a piece of paper, you could consider using the back for mathematical calculations or sketches.
- Writing or printing in a smaller size or font will also help you cut down on the amount of paper you need for notes and projects.
- When writing in notebooks, always fill the pages without skipping lines (unless instructed to do so), and don't start a fresh book until you've filled all the pages.
- Reuse gift bags, wrapping paper, newspaper, and tissue. Everybody loves a well-wrapped gift, but that doesn't mean you have to use brand new wrapping paper for every gift you give. Instead, when you get a gift, keep the bag or wrapping paper it came in so that you can use it again for another gift.
- Newspaper can also be repurposed as an eco-friendly wrapping paper or tissue paper to stuff a gift bag.[6]
- Turn old paper products into crafts. There are plenty of crafts that require paper, so instead of using fresh sheets, why not reuse old paper that was already bound for the recycler. You can use old newspapers, notes, cards, and other paper to make things like:[7]
- Recycle paper you can't reuse. When you do have paper that you can't reuse or repurpose, make sure you recycle it instead of throwing it in the trash. Paper that goes in the garbage just ends up in a landfill. But paper that goes into the recycling bin can be sent to a special facility and turned into something new.
- Write on paper in pencil instead of pen. This way, you can erase what you write if you need to, instead of having to get a new piece of paper.
[Edit]Expert Advice - Boost your impact by reducing paper usage. Recycling is great but the paper you recycle still had to be processed, which causes emissions. Reducing your paper consumption is much more effective for going green. Try to cut down on paper usage as much as you can to have an even larger, more positive environmental impact!
- Choose reusable products over disposable paper ones. Disposing of waste, even if it is recycled, can have high energy costs. For example, instead of asking for paper bags instead of plastic bags at the grocery store, bring your own reusable cloth bags.
- Use paper products as efficiently as possible. If you must use paper, make sure as little of it is going to waste as you can. This might mean printing double-sided or using crumpled-up sheets of used paper as a packing material. Plus, you should make sure that all of your paper products are made of 100% recycled materials.
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