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There has been a significant rise in "<keyword id="19154300" type="General" weightage="20" keywordseo="text-neck-syndrome" source="Orion">text-neck syndrome</keyword>", especially among the young adults, which account for about 70 per cent in the outpatient department, said city doctors on Monday on the occasion of <keyword id="2558895" type="General" weightage="20" keywordseo="world-spine-day" source="Orion">World Spine Day</keyword>.<br /><br />World Spine Day is observed globally on October 16 to raise awareness about the importance of spine health. The theme of this year's Spine Day is "Move Your Spine".<br /><br />According to doctors at Amrita Hospital Faridabad, exposure to long hours in front of screens, coupled with poor posture and inadequate ergonomics in the workplace, is causing the young adults to be susceptible to spine-related conditions like "<keyword id="2615001" type="General" weightage="20" keywordseo="text-neck" source="Orion">text-neck</keyword> syndrome".<br /><br />The syndrome can be defined as where the neck muscles become strained and stiff, causing long-term spinal complexities, the experts said.<br /><br />"Poor posture has become the most common cause of back and neck pain among our OPD patients. Remarkably, nearly 70 per cent of our OPD patients fall into this category. Poor screen etiquette is also a leading contributor to such pain. People often use their gadgets with their neck bent for prolonged periods, leading to a condition called "text-neck syndrome. Individuals between the ages of 25 and 45 are the most commonly affected by postural back pain," said Dr Tarun Suri, Head of Spine Surgery at Amrita Hospital Faridabad.<br /><br />Studies show that poor posture is the primary cause of neck and back pain in young and mid-age individuals, leading to work loss, hospital visits, and treatment expenses. Over time, it damages spinal discs, causes muscle spasms, and may lead to chronic pain, disc degeneration, and even surgery in severe cases.<br /><br />The leading factors behind bad posture are poor workplace ergonomics, which entail long hours of sitting without proper chair and desk height, putting significant stress on the lower back and neck. Chronic stress can be extremely detrimental to one's spinal health. Neck, upper back, and shoulder muscles tend to tighten due to stress, which can lead to misalignment and poor posture, the doctor said.<br /><br />Dr Suri said, "Children aged 10-20 years are also experiencing postural spine pains".<br /><br />Spine problems among children are due to "poor studying posture, excessive gadget use, and carrying heavy school bags".<br /><br />The doctor advised people to not ignore posture issues that can have severe long-term consequences. The early warning signs for neck and back pain or developing chronic pain often come in the form of neck pains, with or without radiating pains in the arm, altered spinal alignment, lower back pain, and morning stiffness in the neck or lower back.<br /><br />However, with proper exercise and practice, these symptoms can be prevented.<br /><br />Dr Suri advised people to train themselves to use digital devices at eye level and not by bending the neck.<br /><br />"Holding a cell phone with the device near the ears and tilting the neck for extended periods is also a common bad habit among many people. It is recommended to use the speakerphone or headphones for such conversations. While sitting, the hips and knees should form about a 90-degree angle, with the feet flat on the ground. The back should also be in a neutral position and not hunched over or slouched," he said.<br /><br />The doctor also advised people sitting and working for long hours to take a 60-second break to stretch the back for 20-30 minutes. This can help release intradiscal pressures and improve circulation in spine tissues and muscles.<br />

World Spine Day: Text-neck syndrome accounts for 70% outpatient visits say doctors

<p><div class="KonaFilter image-container float_right"><div class="image on-image"></div><p></p></div>Most of us are aware that <a href="http://www.businessinsider.com/how-staring-at-a-screen-hurts-your-eyes-2015-1">staring at a screen all day makes our eyes feel</a> dry, tired, and irritated - with potentially harmful longterm consequences - but we also know that our jobs frequently require us to sit in front of a computer.</p>
<p>Our smartphones, televisions, and tablets also end up consuming a fair amount of our leisure time, piling on more eye-exhausting (and damaging) time.</p>
<p>We've even got a new term that describes this phenomenon and its eventual consequences: digital eye strain, sometimes called "computer vision syndrome." That describes the eye discomfort as well as the total destruction of posture that we experience after being positioned in front of a computer all day.</p>
<p>And while yes, it'd probably be best for our eyes, bodies, and minds if we all spent the majority of the day outdoors on our feet, we all know that isn't going to happen anytime soon.</p>
<p>So here are 5 things you can do to counteract the physical problems caused by staring at your computer, recommended by medical experts at the Vision Council and in <a href="http://www.ncbi.nlm.nih.gov/pubmed/15850814">medical reviews</a> on the topic:</p>
<ul>
<li><strong>Blink. </strong>When we stare at screens, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21480937">we forget to blink</a>, which dries out our eyes. It's hard to remember, but trying to make sure you keep blinking can help. Eyedrops are another simple and useful way to keep eyes from getting too dry.</li>
<li><strong>Increase the size of text when needed.</strong> Staring at small text can make you squint and put your face closer to a screen, leading to fatigue and headaches, among other issues - so boost text size and color contrast to make things easier to read.</li>
<li><strong>The 20-20-20 rule:</strong> After 20 minutes of work, take 20 seconds to look at something 20 feet away. Your <a href="http://www.aapos.org/terms/conditions/22">eyes have muscles</a> that help them move and focus on different objects, but if we stare at a screen the same distance away for hours at a time, those muscles have a hard time adjusting once we move again. This is what can cause that end-of-the-day fuzziness, so prevent it by looking around every so often.</li>
<li><strong>Limit blue-light exposure in the first place. </strong>This can be a tough one, but there are a few things that can help. Simply taking breaks from the screen is useful, by scheduling meetings or organizing some of your work so that it can be done on paper. In some cases, anti-glare filters, computer glasses, and <a href="https://justgetflux.com/">apps</a> that block some blue light can help as well.</li>
<li><strong>Position your monitor in the right place.</strong> Keep your computer monitor about 35 to 40 inches away (further than you might expect), with the center of the screen about 5 inches below eye level. This positioning is <a href="http://www.sciencedirect.com/science/article/pii/S0039625705000093">associated with the lowest levels</a> of visual strain, and it'll also prevent the neck and back pain that come along with computer vision syndrome.</li>
</ul>

Do You Stare At A Screen All Day? Here Are 5 Things You Can Do To Save Your Eyesight

<p><span class="KonaFilter image-container float_right"><span data-post-image="" class="image on-image"></span><p></p></span>If your eyes are feeling dry, irritated, tired, and out of focus right now, you aren't alone.</p>
<p>These symptoms, along with head, neck, and back pain, afflict people who suffer from a malaise unique to our modern era, "digital eye strain," which nearly 95% of Americans are at risk for and more than 60% experience, according to a new <a href="http://www.thevisioncouncil.org/digital-eye-strain-report-2015">report released Jan. 7 by The Vision Council</a>.</p>
<p>The culprit for these eye issues - uncomfortable in the short term and potentially dangerous in the long term - is the amount of time we all spend staring at screens and the <a href="http://www.businessinsider.com/smartphones-effect-on-vision-and-health-2014-9">effect that the blue light those screen emit</a> has on our eyes.</p>
<p>It doesn't take that much time to start causing these problems either. More than two hours in front of a screen can lead to eye strain issues. The Vision Council surveyed 9,749 representative US residents to see how much time we spend in front of screens and how it affects us, and they found that we stare at screens <strong>all the time. </strong></p>
<p>Between TVs, computers, smartphones, tablets, and other devices, the report found that approximately 30% of adults spend nine hours a day looking at screens, more than 60% spend more than five hours a day looking at screens, and close to 95% spend more than two hours a day with their eyes bathed in the blue light that these devices emit.</p>
<p>About 25% of children spend more than three hours a day in front of screens. They may be even more at risk of eye damage from the long term effects of this time.</p>
<p>The screens in our electronic devices emit blue light because it's so bright, making it visible whether you are in a dark room or even outside in the sun.</p>
<p>But constantly staring at this light (and constantly staring at something the same distance away all day) strains your eyes, an effect also known as computer vision syndrome. We can all confirm the obvious immediate problems caused by this, including dryness, itchiness, and the fuzzy feeling that leaves you rubbing your eyes at the end of the day.</p>
<p>But we're just starting to learn about the long term effects of blue light exposure, and these, which still need to be studied more, are scarier.</p>
<p>Blue light reaches far into the retina, which can <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3144654/">eventually cause damage and vision problems</a> - all light can do this, but as some of the brightest light we're exposed to, blue light is responsible for a greater share of problems.</p>
<p>There's also <a href="http://www.sciencedirect.com/science/article/pii/S0014483504001812">some research that indicates</a> that continuous absorption of blue light over long periods of time - especially with larger than normal doses from screen time - could potentially <a href="http://www.ncbi.nlm.nih.gov/pubmed/15093654">cause damage</a> that leads to macular degeneration and cataracts.</p>
<p>Unfortunately, for many of us there's no avoiding screens and light - lots of jobs would be hard if not impossible without a computer and smartphone, and who doesn't want to kick back to watch some Netflix at the end of the day?</p>
<p>But there are some things we can do to reduce the effects of eye strain.</p>
<p>Here are a few, recommended by medical experts at the Vision Council and in <a href="http://www.ncbi.nlm.nih.gov/pubmed/15850814">medical reviews</a> on the topic:</p>
<ul>
<li>
<strong>Blink. </strong>When we stare at screens, <a href="http://www.ncbi.nlm.nih.gov/pubmed/21480937">we forget to blink</a>, which dries out our eyes. It's hard to remember, but trying to make sure you keep blinking can help.</li>
<li>
<strong>Increase the size of text when needed.</strong> Staring at small text can make you squint and put your face closer to a screen, leading to fatigue and headaches, among other issues - so boost text size and color contrast to make things easier to read.</li>
<li>
<strong>The 20-20-20 rule:</strong> After 20 minutes of work, take 20 seconds to look at something 20 feet away. Your <a href="http://www.aapos.org/terms/conditions/22">eyes have muscles</a> that help them move and focus on different objects, but if we stare at a screen the same distance away for hours at a time, those muscles have a hard time adjusting once we move again. This is what can cause that end of the day fuzziness - prevent it by looking around every so often.</li>
<li>
<strong>Limit blue light exposure in the first place. </strong>This can be a tough one, but there are a few things that can help. Simply taking breaks from the screen is useful, by scheduling meetings or organizing some of your work so that it can be done on paper. In some cases, anti-glare filters, computer glasses, and <a href="https://justgetflux.com/">apps</a> that block some blue light can help as well.</li>
</ul>
<p>While there are limits on what we can do to prevent eye problems caused by our use of personal electronic devices, it's worth making an effort to try and prevent these problems while we can, especially while we are still researching their long term effects.</p>
<p>Now if you'll pardon me, I'm going to go look out the window.</p>

95% Of Americans Risk Eye Problems By Staring At Screens All Day

<ul class="summary-list"><li>Gua sha is a traditional Chinese medicine technique where a smooth stone is scraped across the skin.</li><li>Gua sha may reduce puffiness, improve circulation, and smooth wrinkles, but more research is needed.</li><li>To use gua sha, apply serum to the skin and then lightly stroke the tool across your face. </li></ul><p>Gua sha, a <keyword id="12314402" type="UNKNOWN" weightage="60" keywordseo="massage" source="Orion">massage</keyword> technique where a specialized tool applies pressure to the skin, is becoming increasingly popular thanks to social media. On Tiktok, for example, the gua sha hashtag has accumulated <a href="https://www.tiktok.com/tag/guasha?lang=en" target="_blank" rel="noopener">almost 660 million views</a> so far.</p><p>Gua sha's boost in popularity is thanks to its supposed ability to improve blood circulation and reduce puffiness in the face. Hence, the name gua sha where "gua" <a href="https://www.idpublications.org/wp-content/uploads/2016/01/Full-Paper-THE-EFFECTS-OF-THE-GUA-SHA-TECHNIQUE-WESTERN-VIEW-ON-THE-RECUPERATION-OF-FLEXIBILITY-.pdf" target="_blank" rel="noopener">means</a> to scrape, while "sha" means sand, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5028785/" target="_blank" rel="noopener">referring</a> to the red spots that occasionally appear on the skin afterward.</p><p>Here's what you should know about gua sha and its purported benefits.</p><h2><strong>What is gua sha?</strong></h2><p>Gua sha is a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5028785/" target="_blank" rel="noopener">traditional Chinese healing technique</a> where a special jade or quartz tool with round, smooth edges is scraped across the skin. It is meant to expand or burst blood vessels, and, depending on how much pressure is applied, cause tiny, red spots called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5028785/" target="_blank" rel="noopener">petechiae</a>. These spots are only temporary, lasting between a <a href="https://www.nuhs.edu/oriental-medicines-many-treatment-modalities/" target="_blank" rel="noopener">few hours to a few days</a>.</p><p><strong>Important</strong>: Because gua sha expands or bursts blood vessels, it is <a href="https://health.clevelandclinic.org/why-gua-sha-might-be-good-for-you/" target="_blank" rel="noopener">not recommended</a> for those who are taking blood thinners.</p><p>Gua sha was originally used on the body, such as the arms, legs, and back, but it is now commonly used to improve the <keyword id="12216728" type="UNKNOWN" weightage="60" keywordseo="facial" source="Orion">facial</keyword> appearance, says <a href="https://www.mdcsnyc.com/provider/marisa-k-garshick-md" target="_blank" rel="noopener">Marisa Garshick, MD, FAAD</a>, a dermatologist at <a href="https://www.mdcsnyc.com/" target="_blank" rel="noopener">MDCS Dermatology</a>.</p><p><strong>What's the cost? </strong>You can usually find gua sha tools in beauty stores or online, and they cost about $5 to $50. There are even more expensive ones in the $50 to $100 range.</p><p>Garshik says that according to Chinese medicine texts, gua sha is meant to: </p><ul><li>Relieve chronic pain </li><li>Promote <a href="https://www.insider.com/lymphatic-drainage-massage" target="_blank" rel="noopener">lymphatic drainage</a>, which reduces swelling by encouraging the flow of <a href="https://my.clevelandclinic.org/health/articles/21199-lymphatic-system" target="_blank" rel="noopener">lymph</a>, a fluid that transports white blood cells and removes bacteria and viruses.</li><li>Stimulate blood circulation</li></ul><h2><strong>Does gua sha work? </strong></h2><p>Today, people typically use gua sha to sculpt their face and minimize wrinkles. However, almost all these claims are anecdotal and there is little scientific evidence to back them up. </p><p>So far research indicates gua sha may: </p><ul><li><strong>Improve blood flow to the treated area</strong>: A <a href="https://pubmed.ncbi.nlm.nih.gov/17905355/" target="_blank" rel="noopener">small 2007 study</a> found that gua sha may improve <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7114900/" target="_blank" rel="noopener">microcirculation</a>, aka blood circulation in small blood vessels, for about 25 minutes after treatment. </li><li><strong>Reduce puffiness</strong>: Applying light strokes or movements on the face can help keep the lymph fluid moving, says <a href="https://mariehayagmd.com/about/" target="_blank" rel="noopener">Marie Hayag, MD, FAAD</a>, a dermatologist at <a href="https://mariehayagmd.com/" target="_blank" rel="noopener">Fifth Avenue Aesthetics</a>, which may <a href="https://health.clevelandclinic.org/why-gua-sha-might-be-good-for-you/" target="_blank" rel="noopener">reduce</a> puffiness and inflammation.</li><li><strong>Minimize wrinkles</strong>: A <a href="https://www.jcm.co.uk/the-use-of-gua-sha-to-improve-facial-expression-lines-and-wrinkles-a-case-study.html" target="_blank" rel="noopener">2020 case study</a> found that gua sha may improve wrinkles and fine lines, but more studies are needed to investigate this benefit further.</li></ul><p>While gua sha may lead to improvements in the skin's appearance, results are often temporary, says Garshick. For instance, your cheekbones may look more sculpted after a round of gua sha, but will usually puff up again the next morning. That's because when you lie down to sleep, water can collect in the face and cause a <a href="https://www.ncbi.nlm.nih.gov/books/NBK279409/" target="_blank" rel="noopener">mild swelling</a> due to <a href="https://pubmed.ncbi.nlm.nih.gov/15322833/" target="_blank" rel="noopener">gravity</a>.</p><p>Besides <keyword id="11896780" type="UNKNOWN" weightage="60" keywordseo="skincare" source="Orion">skincare</keyword>, several small studies have found potential benefits of gua sha such as treating ailments like <a href="https://pubmed.ncbi.nlm.nih.gov/17971671/" target="_blank" rel="noopener">migraines</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/21276190/" target="_blank" rel="noopener">chronic neck pain</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/28254105/" target="_blank" rel="noopener">Tourette's syndrome</a>, and <a href="https://pubmed.ncbi.nlm.nih.gov/27760084/" target="_blank" rel="noopener">perimenopause</a>. </p><h2><strong>How to use gua sha</strong></h2><p>To use gua sha, you simply glide one of the tools smooth edges across the skin for two strokes, applying gentle pressure as you go. You may <a href="https://health.clevelandclinic.org/why-gua-sha-might-be-good-for-you/" target="_blank" rel="noopener">apply</a> a cream or serum to the area before using the tool to help it glide more smoothly.</p><p>However, "those with sensitive skin may prefer to avoid [gua sha] as applying too much pressure can lead to potential irritation of the skin. While the side effects are minimal, it can be uncomfortable and lead to bruising or soreness if too much pressure is applied," says Garshick.</p><h3>How to use gua sha for your face</h3><p>If you're using gua sha for the face, it's best to do it in the morning when you're most puffy, says Hayag. </p><div type="image" title="Annotated explainer for how to use gua sha on your face" height="3131" width="3334" msid="87025672" hostid="261"></div><ol><li><strong>Neck</strong>: Starting from your right collarbone, sweep the wide side of the tool upward to your jawline while applying medium pressure, then repeat on the opposite side. Do each step twice before moving on to the next step.</li><li><strong>Throat</strong>: Place the tool between your collarbones and lightly massage your throat by sweeping up to your chin. You can use the wide edge or one of the curved sides.</li><li><strong>Jaw</strong>: Starting from the center of your chin, move the curved side of the tool along the jawline until you reach the base of your ear. Repeat on the opposite side.</li><li><strong>Cheeks</strong>: Place the flat, wide edge of the tool to the right of your mouth. Slowly drag it upward past your cheekbone and stop right before you reach your ear. Repeat on the opposite side.</li><li><strong>Eyes</strong>: Starting just below the inner corner of your right eye, gently move the narrow side of the tool under your eye and toward the hairline. Repeat on the opposite side.</li><li><strong>Eyebrows</strong>: Place the tool at the middle of your eyebrows and sweep to the right until you reach your hairline. Repeat on the opposite side.</li><li><strong>Forehead</strong>: Starting from the top of your right eyebrow, drag the wide edge of the tool up to the top of your hairline. Repeat the motion starting from the middle of your eyebrows, and above your left eyebrow.</li></ol><p><br />You can incorporate the routine into your skincare lineup once a week or more often, depending on your tolerance for the technique.</p><p><strong>Quick-tip:</strong> The Insider Reviews team has recommended this $15 <a href="https://www.businessinsider.com/best-beauty-tools-accessories-amazon#to-sculpt-and-soothe-skin-4" target="_blank" rel="noopener noreferrer">Roselyn Boutique Jade Roller &amp; Gua Sha Set</a> from <a href="https://www.insider.com/reviews/out?asin=B079Z4RZKX&amp;originalTag=bisafetynet2-20&amp;platform=browser&amp;postSource=in%7C616855a51ce2f70e070be606&amp;postTag=bisafetynet2-20&amp;sc=false&amp;type=AMAZON-AFFILIATE-LINK&amp;u=https%3A%2F%2Fwww.amazon.com%2Fdp%2FB079Z4RZKX%3Ftag%3Dbisafetynet2-20&amp;sessionid=1634227349466&amp;tag=insider-safetynet-207349466&amp;tag=insider-safetynet-20" target="_blank" rel="noopener noreferrer">Amazon</a>.</p>Jade Roller and Gua Sha Set (small)<h2><strong>Insider's takeaway </strong></h2><p>Gua sha is a traditional Chinese technique that involves stroking the face, or other areas of the body, with a smooth-edged tool to improve circulation and promote lymphatic flow. </p><p>The idea behind better circulation and lymphatic flow is that it reduces puffiness and minimizes wrinkles on the face, but larger studies are needed to confirm these benefits.</p><p>However, as long as you are not taking blood thinners, gua sha is safe to try at home. If you're looking for maximum results, try gua sha on your face in the morning when you're most puffy. Just remember, don't apply too much pressure, otherwise, you may irritate your skin.</p><a data-type="6079c7fa6381680ea828fb9c">Dispelling the widespread myths behind lymphatic drainage massage, and who should actually get one</a><a data-type="5f7f85650afbe72879157429">10 home remedies and treatments to get rid of puffy eyes, according to a dermatologist</a><a data-type="5fd8e922f45c231d4d4716c3">7 common causes of puffy eyes and how to get rid of your under-eye bags</a><a data-type="6116c69c4ee350324741798f">7 ways to get rid of and prevent forehead wrinkles, according to dermatologists</a>

Does gua sha work? The massage technique TikTokers swear by for smooth, sculpted skin

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image on-image"><p class="source"><span>Flickr/Stanley Wood</span></p></div><p></p></div></div></p><p>Being trapped in an airborne metal tube for hours on end will take a toll on even the most frequent flyer.</p><p>But long haul <keyword id="6354692" type="ORGANIZATION" weightage="100" keywordseo="Travel">travel</keyword> doesn't have to be an uncomfortable experience. Here are here are some helpful tricks that'll make economy feel like first class - or in the very least, more enjoyable. </p><h3>1. Choose your food carefully</h3><p>One <a href="http://www.cell.com/cell-reports/abstract/S2211-1247(14)00483-5">study</a> found that carb-rich foods such as spaghetti, whole grain bread, and oatmeal make it easier to cope with jet lag. According to the study, higher levels of insulin make it easier to transition from one sleep and eating schedule to another. Carb-rich foods help induce insulin secretion, which is why they may be helpful in preventing (or minimizing) jet lag.</p><h3>2. Pack snacks</h3><p>Being hungry when you're on the ground is uncomfortable enough, but at least you can run out and grab a snack. Hunger on a plane means either caving in and buying the outrageously expensive snacks on board, or sitting there and waiting till the next meal is served - if meals are being served.</p><p>Your best bet is to bring protein-rich snacks that will keep you feeling full longer. Think almonds, peanut butter and crackers, cheese, yogurt, or even protein bars.</p><h3>3. Don't stuff your face</h3><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Flickr / Heaton Johnson</span></p></div><p></p></div></div></p><p>According to <a href="http://www.webmd.com/a-to-z-guides/features/keeping-healthy-while-flying?page=2">Web MD</a>, it's harder to digest while in the air, so although it's okay to eat, filling up isn't the best idea. In fact, depending on how long your flight is, you might want to eat just before boarding, and eat only snacks while on the plane. If you do choose to eat on the plane, keep in mind that warm foods are better than cold foods since they're easier to digest.</p><h3>4. Request a special meal if you want to be served first</h3><p>If you've ever sat next to a vegetarian (or someone who has requested a vegetarian meal) on a plane, you know that these "special" meals are the first to be served. So if you're hoping to get your food before everyone else - which means not having to wait for the full service and being able to get to<span> sleep sooner -</span> request a special meal. There are multiple kinds of meals you can request depending on the airline you're flying, from gluten-free to kosher, so make sure to check online before your flight.<span><br /></span></p><h3>5. Stay hydrated</h3><p>While there's no magic number in terms of how much water to drink on a flight, health experts usually recommend drinking more than you normally do, seeing as air travel is incredibly dehydrating. Continue drinking throughout flight; don't wait until you're thirsty to ask the flight attendant for some water.</p><h3>6. Avoid coffee</h3><p>Caffeine will keep you up, dehydrate you further, and make you irritable. </p><h3><span class="microcontent" data-fragment="it-will-only-keep" data-description="" It="" will="" only="" keep="" you="" awake="" and="" more="" irritable="" data-micro="1"></span>7. Drink green tea instead</h3><p>If decaffeinated green tea is an option on your flight, you might want to take advantage. The drink has been said to help <a href="http://www.businessinsider.com/how-to-beat-jet-lag-2015-4">stave off the onset of jet lag</a>.</p><h3>8. Keep your alcohol intake to a minimum</h3><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Reuters/Kham</span></p></div><p></p></div></div></p><p>If you're the kind of person who falls asleep more easily after a glass of wine, then by all means order a small bottle. But keep in mind that although alcohol is a depressant, it can act as a <a href="http://www.travelandleisure.com/blogs/food-as-a-jet-lag-cure">stimulant</a> for the first few hours after you drink it, which means it might actually keep you up.</p><p>Drinking too much can lead to multiple issues such as dehydration and grogginess that will only exacerbate the dehydration you're already experiencing, and the jet lag you'll most likely experience once you land. There's also the chance that you'll get sick, and no one wants to spend the better part of a long distance flight in a cramped (and possibly not-so-clean) bathroom.</p><h3>9. Wear comfortable, loose-fitting clothing</h3><p>While sweatpants shouldn't be your go-to travel attire, it is a good idea to wear more comfortable loose clothing on a flight - especially a long one. For men, this can mean a pair of jeans and a T-shirt; woman might want to try leggings and a sweater.</p><h3>10. Wear layers</h3><p>Long flights can mean going from freezing to overheated and back again. In order to keep your body at a comfortable temperature, it's best to layer your clothing. Don't just wear a T-shirt and bring a heavy jacket. Instead, wear a T-shirt with a sweater or sweatshirt over it, and then consider bringing a jacket as well just in case. This <a href="http://www.businessinsider.com/15-travel-jacket-kickstarter-clothing-2015-7">15-in-1 jacket</a> is ideal for hassle-free travel.</p><h3>11. Bring a scarf</h3><p>Even though this likely pertains more to female travelers than male travelers, a scarf comes in pretty handy on a flight since it can be used as a fashion accessory, a blanket, and even lumbar support (see below). Even <a href="http://www.businessinsider.com/what-item-travel-experts-always-with-2015-6">expert travelers</a> swear by them.</p><h3><strong>12. Bring a neck pillow</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Flickr / Jaysin Trevino</span></p></div><p></p></div></div></strong></p><p>Sure, they're not the hottest accessory out there, but your neck will thank you. Plus, being physically comfortable will improve your general well being, and is likely to help you sleep.</p><h3><strong>13. Bring lumbar support</strong></h3><p>Why airplane seats were designed with a curve is beyond us, but their C-shape does nothing for the human spine, which looks more like an S, thus causing passengers achy backs and necks. Wedging a pillow, blanket, or sweater behind your lower back will counteract the seat's shape, and keep your spine in its natural shape.</p><h3><strong>14. Bring noise canceling headphones or earplugs</strong></h3><p>The ambient roar of a plane's engine (and background noise in general) <a href="http://lifehacker.com/5442544/background-noise-may-increase-stress-levels-for-some">is said to cause stress</a>. Noise cancelling headphones or ear plugs will not only block out that noise, but also block out other sounds that will keep you awake, like crying babies and flight attendants who are trying to serve a meal.</p><h3>15. Download white noise or meditation sounds</h3><p>In the same vein, white noise or meditation sounds can block our ambient noise, as well as help you relax and sleep better.</p><h3><strong>16. Bring an eye mask</strong></h3><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Flickr/AJ Gazmen</span></p></div><p></p></div></div></p><p>It's not the most flattering look when you're flying, but blocking out light helps with jet lag, as l<a href="http://www.scientificamerican.com/article/how-to-prevent-jet-lag/">ight affects your circadian rhythm</a>. It also mentally prepares you for sleep, and blocks out the early breakfast wake up on long-haul flights.</p><h3><strong>17. Wear compression socks</strong></h3><p>Compression socks will help you avoid "<a href="http://www.webmd.com/dvt/news/20050616/compression-stockings-cut-in-flight-clot-risk">economy class syndrome</a>," aka swollen feet and ankles, leg pain, and even blood clots and deep vein thrombosis that one gets from being seated or in the same position for too long.</p><h3><strong>18. Do some in-seat exercises</strong></h3><p>If compression socks are a little too much for you, you can do some in-seat exercises to get the same effect. Airlines like <a href="http://www.qantas.com.au/travel/airlines/your-health-in-flight/global/en">Qantas</a> and <a href="http://www.virgin-atlantic.com/us/en/travel-information/your-health/inflight-exercise.html">Virgin</a> even suggest exercises, and Qantas suggests engaging in them for three or four minutes every hour. Exercises include lifting your feet off the ground by a few inches and rotating them in circles, keeping your heels on the floor and pointing your toes up as far as you can, then pointing the toes down while lifting the heels up, and rolling your shoulders forwards and backwards.</p><h3><strong>19. Bring your own entertainment</strong></h3><p>This is a no-brainer, but bring enough books, magazines, games, and movies to keep yourself busy instead of relying on the possibly terrible in-flight movie and shelling out $5 for headphones. Reading material is imperative, as there will be at least an hour between take off and landing during which you can't use your electronics or watch movies.</p><h3><strong>20. Charge all of your devices and bring an extra power pack</strong></h3><p>Traveling drains your phone's battery - while you're waiting, you're probably playing games, texting, or checking weather, traffic, or delays. Make sure your phone and iPad are fully charged before you leave, or, bring some extra juice in the form of a power pack.</p><h3><strong>21. Snag a window seat</strong></h3><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>ed.ward / Creative Commons</span></p></div><p></p></div></div>A window seat not only gives you a nice, solid wall to rest your head on for a more comfortable nap, but also means you won't be disturbed by passing beverage carts, and that you only have to get up when <em>you</em> need to go to the bathroom.</p><h3><strong>22. Sit by the plane's wing</strong></h3><p>Many experts claim that the seats by a plane's wing experience less turbulence, since they're closer to the plane's center of gravity.</p><h3><strong>23. Avoid bulkhead seats or those in front of exit rows</strong></h3><p>The former won't have storage space for your carry-on, and the latter won't recline.</p><h3><strong>24. Bring the flight attendants chocolate</strong></h3><p><strong><div class="KonaFilter image-container display-table"><div><div class="image on-image"><p class="source"><span>Flickr / Marcus Woelfle</span></p></div><p></p></div></div></strong></p><p>Apparently, when flight attendants fly privately, they bring the crew chocolate - make yourself popular and do the same, you may get some perks and preferential treatment, or, in the very least, some good karma.</p><h3><strong>25. Bring lotion, chapstick, and Evian spray</strong></h3><p>Dehydration is the worst part of every flight as the recycled, pressurized air (<a href="http://www.vox.com/2014/10/28/7079083/flying-sick-oxygen">which comes from super high altitudes and has almost 0% humidity</a>) leaves most passengers raisin-like. Counteract the dryness by bringing hand lotion, Evian spray, and chapstick.</p><h3><strong>26. Wear closed-toed shoes</strong></h3><p>In the case of an emergency, closed-toed shoes are your safest bet. There could be fire, debris, or shards of glass. Proper closed-toed shoes will also let you move faster if need be.  </p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/havana-cuba-supermarket-grocery-store-pringles-lays-2015-7">We snuck a camera inside a Cuban supermarket</a></h3>        <div>            <div>        <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="kzeWowdjp8EgsajwGqfTttmd6cFbqKEm" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>        </div>        </div>            </div>

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