With the resumption of air travel in 2022, we have gone back to our all-time favourite “hobby” - travelling. We set out to our beloved travel destinations like Japan, South Korea and Thailand, some even went as far as to the U.S. and Europe. However, one problem arises especially for travellers setting out to the other side of the world: jet lag.

Jet lag is a common problem that plagues many travellers, with symptoms like fatigue, headaches, difficulty sleeping, and general malaise. We definitely don’t want any of these.

In this article, we seek to discover easy yet powerful tactics to beat jet lag. But before we know how to beat jet lag, what is it really and what causes it.

What is jet lag and how does it happen?

First and foremost to understand our own body - our body has its clock, known as the circadian rhythm, that helps regulate your sleep and wake cycles. Your brain uses light and darkness to keep this rhythm on track, that’s where curtains, sunlight (and the absence of it) come in.

However, when you travel across different time zones, your internal clock gets thrown off balance. This is because your brain needs time to adjust to the new patterns of light and darkness in the new time zone, and it can take a while to get back on track.

Imagine your usual routine back home in Singapore, you wake up at 7 am, get dressed, have breakfast, set off and start work at 9 am. Your body has become used to this routine and will be reminded to wake up around 7am everyday.

Now, let's say you go on a holiday to New York, which is in an entirely different time zone. When you arrive in New York, it's 7 pm there, but it's still 7 am in Singapore. Your body is confused because it thinks it's morning (as your usual Singapore routine) when it's nighttime (where you are really at right now in NY).

The result? The highly-undesirable jet lag.

Travel fatigue, post-holiday exhaustion, etc. - are they all the same?

Jet lag, travel fatigue, post-holiday exhaustion… These are words thrown around often when we talk about our travels and holidays. Are they related terms? Yes, but not the same thing.

Travel fatigue and post-holiday exhaustion are similar to jet lag in that they can leave you feeling tired and run down. Travel fatigue can happen after a long journey, even if you don't cross any time zones. Post-holiday exhaustion can occur when you return from a trip, and your body needs time to readjust to your normal routine. Travel fatigue and post-holiday exhaustion can occur from a variety of factors such as physical exertion, stress, and lack of sleep.

While these conditions may share some symptoms with jet lag, the causes and treatments may be different. Specifically, jet lag is caused by travelling across time zones.

The 6 tactics to alleviate your jet lags and travel fatigue

Jet lag can throw off your sleep schedule, make you groggy, and even affect your mood. If you're a frequent traveller, you know how disruptive jet lag and travel fatigue can be. If you have not experienced it before, we hope you won’t ever.

Nevertheless, there are several tactics you can use to alleviate the symptoms and beat jet lag and travel fatigue. Simple, yet effective tactics that you can employ throughout your travels.

Boost your energy with energy shots

Energy shots can provide a quick burst of energy when you're feeling tired or rundown from jet lag. However, energy shots or drinks typically contain high levels of sugar, which can result in a subsequent sugar crash. This can cause headaches and worsen symptoms of jet lag. What you want for an effective energy boost is a healthy, low-sugar option (even better: zero sugar!), such as those offered by 5-hour ENERGY®. Their products contain a special blend of essential B-vitamins, amino acids and nutrients for energy and alertness. It has zero herbal stimulants, zero sugar, and only 4-calories! Not just to beat jet lag, 5-hour ENERGY® can also be incredibly useful as an extra boost of energy during your travels. Who will mind the extra oomph to hike the snowy tracks of Mt. Fuji, or for another go at the exhilarating rides of Disneyland?

Get active with exercises

Exercise is a great way to boost your energy, improve your mood, and alleviate stress. Even a short walk or jog can help you feel more awake and alert, alleviating the jet lag symptoms. Try to fit in some physical activity each day, especially when you first land, whether it's a workout at the hotel gym or a brisk walk around town. Take the chance to explore more of your destination on foot!

Strategize your exposure to light

Exposure to light is a key factor in regulating your sleep and wake cycles. Try to get as much natural light as possible during the day, and avoid bright lights at night. Yes, you might have guessed, bright lights at night include your beloved devices. Put them away! If you're travelling to a new time zone, you can gradually adjust your sleep schedule by exposing yourself to light at the appropriate times. As a guide, if you're flying eastward, expose yourself to light in the morning, and if you're flying westward, expose yourself to light in the evening.

Pace your meals

You would have felt sluggish or experienced a “food coma” even back in Singapore after a heavy meal more so when you travel across to a new time zone. It's because your body has to work harder to digest large amounts of food, leaving you feeling tired. Worse still, it could disrupt sleep, worsen jet lag symptoms and lead to indigestion. Instead of heavy meals, try to pace your meals throughout the day with small, frequent meals that are high in protein and fibre. Avoid sugary or fatty foods that can cause crashes later on, and try to eat at least a few hours before going to bed.

Stay hydrated with lots of water

Dehydration is one of the most common causes of fatigue and low energy levels. It's essential to drink plenty of water throughout the day, especially when travelling by air, where the air is dry and can lead to dehydration. Keep a water bottle with you at all times and take regular sips to stay hydrated. Avoid alcohol which can dehydrate you and disrupt your sleep; we know it’s tough especially during holidays, but avoid as best you can especially during the first or second day of landing. If you're not a fan of plain water, try adding some fruit slices or herbal tea bags to your water bottle for a refreshing twist.

Time your sleep schedule

Jet lag can wreak havoc on your sleep schedule and leave you feeling exhausted and disoriented. The best way to combat jet lag is to adjust your sleep schedule to the new time zone gradually. If you're travelling eastward, try going to bed an hour earlier each night leading up to your trip. If you're travelling westward, stay up an hour later each night. Once you arrive at your destination, try to stick to a regular sleep schedule to help your body adjust.

Enjoy your holiday how it should be - no jet lag or travel exhaustion

With these six tactics on how to beat jet lag, you can alleviate the symptoms quicker and enjoy your holiday to the fullest. Whether you're travelling for business or pleasure, these tips can help you stay energised and alert, and make the most of your time away. They could work well not just for travels across vastly different time zones, but for any travel at all in general. So pack your luggage, and get ready to beat jet lag and travel fatigue with these airtight tactics!

We all face a kind of battle at work every day - to stay fully focused the whole day. Why is staying focused so difficult? We are bombarded by delicious food options at our favourite food centres during lunch, having to expend energy at back-to-back meetings or working overtime to rush that campaigns or projects for the week. It is no wonder our energy levels can’t keep up with the demands of a whole day. On top of that, distractions are inevitable.

In this article, we set out to explore 8 ways to help you stay focused despite distractions and perform tip-top at work!

Take a shot: Boost your focus with an energy shot

For those looking for an extra boost of energy and focus during long work hours, energy shots and drinks are often a go-to option. They are however often loaded with much sugar and calories, the components needed to supposedly give you the boost. Try 5-hour ENERGY® shot instead. This energy shot is made with a unique blend of essential B-vitamins, amino acids and nutrients, all of which give you the much-needed instant mental focus and energy boost. Importantly, it contains zero sugar and only 4 calories. It's the perfect solution for busy professionals who need to stay on top of their game without feeling the crash that comes with other energy drinks. Plus, with its convenient size and portability, it's easy to take on the go or keep in the desk drawer for when the need arises anytime.

Move it move it: Get your body moving

When we have sat in front of our computer for extended periods of time, it can make us feel all sorts of discomforts physically and mentally: stiffness, sluggishness and inability to focus. That's where taking a break and doing some light exercise can do wonders for our overall health and well-being. Taking a quick walk around the office or just doing some simple stretches at your desk can help us clear our minds, improve our blood flow, and enhance our focus. Incorporating these simple physical activities into our daily routine can help us feel more energized and productive, allowing us to tackle our work with renewed focus.

Timing is everything: Use time wisely with the Pomodoro technique

The Pomodoro technique is a neat way to keep ourselves on track while working on tons of tasks. Basically, you work for 25 minutes and take a break for five minutes, and repeat. It's like a mini-challenge that helps you stay focused and productive. This technique can work wonders as it allows you to manage your time better and stay motivated for longer periods. It's easy to follow and helps break down work into small, achievable tasks, with constant breaks in between, thus preventing the feeling of being overwhelmed by seemingly mammoth tasks on hand.

Plan to succeed: Plan your goals before the day starts

As a professional, you know how busy and hectic workdays can be. The moment you step into office, you’re bombarded by dozens of emails, WhatsApp messages on things you need to get settled, company chat on the next meeting agendas, and the list goes on. Taking a few minutes to plan your day ahead can make all the difference. Before diving into work, it's incredibly helpful to create a to-do list and prioritise your tasks. This simple step can help you stay focused and avoid getting sidetracked by unimportant tasks. Plus, it's a great way to feel more organised and in control of your workday. So, take a deep breath and start planning your day like a pro!

Get distraction-free: Turn off those distracting chat notifications

Daily, our phones have become a constant source of distraction. It's easy to get sidetracked by notifications from social media, messaging apps, and emails, making it hard to focus on our work. We have the urge to check messages and reply to people’s requests immediately, however, it is not necessary at all. By turning off or scheduling notifications for later, we can stay focused and avoid getting pulled into a never-ending cycle of distractions. Instead, set aside specific times to check your messages and emails during designated break times, which can help you stay focused on the task on hand and do it well.

Watch what you eat: Cut sugar for a clearer mind

In Singapore, we are not short of amazing food options, but that also means our diet rich in sugar and carbohydrates can lead to crashes and feelings of fatigue after a meal, making it hard to stay focused. Think bubble tea, pastries and bread, chicken rice and more. They might give us a quick burst of energy, but the crashes that come after will derail your productivity at work too. A quick first step is to be aware when you crave such food the next time, and remind yourself not to indulge once or twice. Instead, you can go for healthier options such as fruits as a replacement. These foods not only provide sustained energy but also help us stay mentally sharp and focused throughout the day

Take 5: Take a mental break, massage your tired eyes

In today's fast-paced world, taking a moment to pause and recharge is counter-intuitive but can do wonders for our productivity and overall well-being. You can incorporate simple relaxation techniques like mindfulness, meditation, or eye exercises in front of your desks. Massaging the eyes with warm-rubbed palms can also help reduce eye strain and promote relaxation after staring for long hours at the computer. By taking the time to prioritise relaxation and self-care throughout the day, you can stay more focused throughout the day.

Drop the beats: Blast your favourite music while working

Music can be a great tool to help you stay focused and motivated during work hours, especially your favourite jams. Listening to music can help block out distractions around you and let you be more focused on the work at hand. However, it's important to choose music that doesn't cause further distraction or interfere with the work quality. So, put on your headphones and let the music help you power through your workday.

Start getting more focused at work today

To wrap things up, we encounter numerous obstacles when it comes to staying focused while at work. However, by incorporating these simple tips throughout your day, you can remain on task and productive even when dealing with a demanding workload. For those who need an extra burst of energy and mental sharpness, taking a 5-hour ENERGY® shot can be a great option