Say Goodbye to Jet Lag and Sleep Better While Traveling With These 7 Tips

It’s no secret that travel changes everything Disrupt your sleep patterns. If you travel long distances across multiple time zones, sleep problems may multiply, leading to jet lag.

Jet lag isn’t just a made-up term used by frequent flyers to describe fatigue. This is a real thing. this circadian rhythm is our internal clock that helps regulate when we should fall asleep and wake up. Changing time zones can affect the time you go to bed, and your body may become out of sync. according to mayo cliniccommon jet lag symptoms include:

• fatigue
• Difficulty falling asleep
• Headache
• difficulty concentrating
• Loss of appetite
• stomach problems
• mood changes

Don’t let jet lag affect your travel plans. I’ve put together a list of tips to help you adjust to your new time zone faster and improve the quality of your sleep.

7 tips for dealing with jet lag

1. Start preparing before departure

Making a few adjustments before entering a new time zone can reduce jet lag symptoms. You can do this by gradually changing your circadian rhythm to adapt to the new time zone by changing the times you fall asleep and wake up. Typically you want the changes to be smaller, About 30 minutes at a time. Doing this a week before your trip can help you recover faster.

2. Live like a local

When you change time zones, you want to adjust your activities as quickly as possible. Forget your old time zone; it means nothing to you now. This means you can eat and sleep as normal based on your new time zone, even if you don’t normally get another three hours of sleep. If possible, it’s also a good idea to plan your meals according to local meal times.

Before taking off, pretend you’re already there. Set your watch to the correct time and get as much sleep as possible. If you fly while sleeping at your destination, try sleeping on the plane to avoid jet lag. Small changes up front will make changes later less drastic.

Read more: The best headphones for sleep

3. Hang out in the sun

Light is one of the most important ways to determine circadian rhythm when you fall asleep Then wake up. When it gets dark, our bodies release melatonin to prepare for sleep. Spending time in the sun will Help your body adjust Adapt to the new time zone by stopping the natural release of melatonin. If you arrive at your destination during the day, instead of immediately retreating to your hotel room, hang out for a few hours and enjoy the sunshine.

Additionally, you can use sleep technology to help. Sleeping mask and the like drown Can help you gradually adjust your body clock during travel. $298 is a bit pricey, but when CNET tested Lumos Sleeping mask, we find it really helps a lot.

4. Make sure the room is ready for bed

Sleeping in a new space can be challenging. To combat this, make sure the room you sleep in (whether it’s a hotel room or the spare bedroom at your grandma’s house) is Good for sleep.

Ways to sleep easily while traveling:

• Set your thermostat to a cooler temperature to stay comfortable all night long. The optimal sleeping temperature is 60 and 67 degrees Fahrenheit.
• Pack up items around your home to make it more familiar—a blanket, a white noise machine, or your favorite pair of pajamas.
• Try using sleeping mask Block out any light in the room.
• Make sure you sleep in comfortable mattress Suitable for your sleeping position and body type.

5. Avoid caffeine (and alcohol)

The instinct is to grab a cup of coffee to ease the jet lag fog, but this can actually make it worse. It’s not that you can’t drink it; You just have to be strategic about your timing. If you arrive at your destination in the evening, too close to bedtime, drinking coffee or soda can make it harder for you to fall asleep. avoid Caffeinated drinks and alcohol A few hours before bed. Replace these drinks with water to ensure you stay hydrated, as dehydration can worsen jet lag symptoms.

6. Try melatonin

Our bodies naturally produce melatonin Helps regulate our circadian rhythms. When the sun goes down, our bodies are flooded with melatonin, which makes us sleepy. Melatonin supplements can help you fall asleep more easily by starting this process. Regarding dosage, Usually consider 0.5mg The dose is lower, while 5mg is higher.

7. Take a hot bath or bath

After taking melatonin, jump in the shower or relax in the tub. Research shows showering or bathing can Help you fall asleep faster. As you go through different stages of sleep, your body temperature naturally fluctuates a few degrees. Bathing can help this process by lowering body temperature. But not just any shower will do. You should drink warm water about an hour and a half before bed.