Traveling to a brand new zone is rough for travelers, especially for first-timers. Not enough sleep, daytime fatigue, problem concentrating and functioning, and even abdomen issues are just a few symptoms of jet lag. Some of you wanderers may ask, “Is 6 hours of sleep enough?”
If you are a frequent flier or an international traveler, the urgency to fix your sleep schedule after traveling is vital to the condition of your well being.
Fortunately, whereas you’ll not be able to eliminate jet lag altogether if you’re traveling across multiple time zones, you’ll be able to reduce its effects with these easy methods.
Here are the 10 Best Tips on How to Fix your Sleep Schedule after Traveling
Tip 1: Plan your activities before you leave
If you’re traveling north or south in the same time zone, you may typically experience the fewest issues for the reason that the time of day always remains the constant as in the place where your flight originated. However, you will still experience discomfort, that typically results from confinement in an airplane for a long time or from variations in climate, culture, and diet at the destination location.
If you’re traveling east, you will experience the foremost issues as a result of “lost” time. Meals, sleep, bowel habits, and alternative daily routines are all pushed earlier than hours. To avoid this, begin moving your bedtime earlier. Try it a half-hour earlier every night for several nights before you leave. A comfy hybrid mattress from Dreamcloud may help you sleep soundly every night.
But if you’re traveling west, you “gain” time and have an easier time adjusting than eastward travelers. However, they too experience symptoms of jet lag after landing for they still must adjust to a different schedule. You can also try moving your mealtimes nearer to the time you’ll be taking them at your destination.
Tip 2: Try to adapt to your new schedule while on the plane
Change your watch when you get on the plane to help you get into the mindset of what you’ll be doing in the place where you’re going. Try to sleep on the plane if it’s nighttime where you’re going or stays awake if it’s daytime — however, don’t force it.
Try to adapt to the local schedule as soon as possible. Also, get a maximum amount of exposure to sunshine during the day as possible to help reset your internal body clock.
Tip 3: Arrive early
If you need to be on top of your game for an event at your destination, try to arrive a few days early, so your mind and body can adjust.
Once you arrive at your destination, try to adapt to the local schedule as soon as possible. Get a small dose of caffeine, such as from your morning coffee, may help jolt you awake for a few hours. Caffeine is best reserved for the early part of the day because it can keep you awake at night if taken too late.
Tip 4: Drink Lots of Water
Air travel is really dehydrating. After spending several hours on a plane, you’ll want to up your water intake. You should always carry a bottle of water and make sure to drink as much as you can throughout the day.
Also, avoid drinking too much alcohol a few hours before you plan to sleep. It may help you fall asleep faster but it can disrupt your rapid eye movement (REM) sleep.
You may wonder, “What is REM sleep?” and why is it important. REM is the fourth and last stage of the sleep cycle, where our brain becomes more active. The disruption of this final sleep stage is crucial to our brain’s health and productivity when we wake up. So instead of drinking caffeine six hours before your bedtime, you may try to stick with healthy herbal teas, pure natural juices, and lots of water.
Tip 5: Get Moving
The positive impact of exercise on sleep has been widely studied. Recent research from Psychology Today, shows how consistent exercise brings about alertness to the body as well as a rewarding rest at night. The practice stimulates slow-wave sleep, the most restorative phase of sleep.
Getting back to a workout routine that you might have put on hold while traveling will be good for reinforcing your natural circadian rhythm.
Get up and walk around periodically, do some static exercises, and stretch on the flight. You might even want to acquire the healthy habit of walking in the morning and incorporate it into your daily routine. But if you can’t do it outside, you may try to consider working out indoors on your favourite area rug.
Tip 6: Try to consider melatonin
Melatonin is a hormone that plays a key role in body rhythms and jet lag. After the sun sets, the eyes perceive darkness and alert the hypothalamus to begin releasing melatonin, which promotes sleep.
Conversely, when the eyes perceive sunlight, they tell the hypothalamus to withhold melatonin production. However, the hypothalamus cannot readjust its schedule instantly; it takes several days.
Melatonin hormones are naturally secreted in our bodies and help regulate our circadian rhythms so that we sleep at night. It can be acquired naturally with the help of an anxiety blanket from Nectar, or synthetically, through melatonin tablets.
Take 3 milligrams of melatonin for an hour or two before bedtime at your destination, and plan to sleep for 10 hours. Melatonin appears to be safe if taken short term, but its long-term effects are not known. If you want to try melatonin, ask your doctor first.
Tip 7: Spend more time outdoors
The most important factor in resetting your body clock is light. Exposure to sunlight will help your body regulate your circadian rhythms. The light helps shift your body’s circadian clock so that you feel rested and wake at appropriate times at your destination. If you can, get 15 to 30 minutes of direct sunlight as soon as you wake up.
Go for a walk, eat breakfast outside, or just sit in the sun and read. You will find that keeping a regular bedtime and wake time with morning light exposure will help a great deal.
In the absence of natural light, one recommendation is to manipulate your indoor lighting and go on a blackout at night which might do the trick.
Tip 8: Eat sensibly
To help reset your biological clock and adjust to a new time zone, you need to keep your insulin levels elevated. Foods that are rich in carbohydrates can induce insulin secretion, so if you’re landing around breakfast time, choose a healthy source of carbs, such as oatmeal, popcorn, sweet potatoes and legumes.
Try not to eat a high carb or fatty diet, like grains, pasta, white bread and starchy vegetables, close to bedtime because that can be disruptive to sleep.
Tip 9: Take a hot bath before bedtime
This is the most important part of all: Hot bath. Whether you eat a lot or a little, drink a lot or a little, melatonin or no melatonin, the most powerful single factor in overcoming jet lag is a hot bath.
A good steaming bath can ease sore muscles from travel and help you relax and wind down. The drop in your body temperature when you get out of a bath may also make you sleepy.
Tip 10: Remove sleep distractions
Avoid reading books, watching movies, browsing social media, and playing video games on your phone while on board for they will leave you sleepless. Instead, use an eye mask or earplugs to improve your sleep on the plane and at your destination.
Also, try to eliminate some distractions in your room during your preparation for bedtime, such as light shining in through a window.