How to Manage Jet Lag and Maintain Good Sleep While Travelling
Travelling to new destinations in different time zones can be an exciting experience, but the jet lag that often comes with it is by far the worst part of it. However, with the right strategies, you can manage jet lag and maintain good sleep while travelling, ensuring you enjoy your trip to the fullest.
Understanding Jet Lag
Jet lag is a temporary sleep disorder that occurs when your body’s internal clock is out of alignment with the time zone of your destination. This misalignment can cause various symptoms, including:
- Fatigue and Sleepiness: Feeling unusually tired or sleepy during the day.
- Insomnia: Difficulty falling asleep or staying asleep at night.
- Difficulty Concentrating: Trouble focusing, thinking clearly, or making decisions.
- Digestive Problems: Indigestion, nausea, or lack of appetite.
- Mood Changes: Irritability, anxiety, or feelings of depression.
The severity of jet lag can depend on several factors, including the number of time zones crossed, the direction of travel, and your overall health. Travelling eastward generally causes more severe jet lag than travelling westward because it requires you to “lose” time, making it harder to adjust.
Travel Tips to Manage Jet Lag
Managing jet lag begins before you even board the plane. By taking proactive steps, you can reduce its impact and maintain good sleep throughout your trip. Here are some effective strategies and travel tips to help you manage jet lag:
Gradually Adjust Your Sleep Schedule
One of the most effective ways to minimise jet lag is to gradually adjust your sleep schedule in the days leading up to your trip. If you’re travelling east, try going to bed and waking up an hour earlier each day. If you’re travelling west, do the opposite by staying up and waking up later. This gradual adjustment helps your body start syncing with your destination’s time zone before you even arrive.
Pro Tip: Use a time zone conversion app to determine the local time at your destination and plan your sleep adjustments accordingly.
Stay Hydrated During Your Flight
Dehydration can worsen the symptoms of jet lag, making it essential to stay hydrated before, during, and after your flight. Plane cabins have low humidity levels, which can lead to dehydration if you’re not careful. Drinking plenty of water throughout your journey can help combat fatigue and keep your body functioning optimally.
Pro Tip: Avoid caffeine and alcohol during your flight, as they can cause greater dehydration and additional disruption to your sleep patterns.
Use Light Exposure to Your Advantage
Exposure to natural light plays a crucial role in regulating your circadian rhythm. When you arrive at your destination, try to get as much natural light as possible during the day. This will help signal to your body that it’s time to be awake and active, aiding in the adjustment to the new time zone.
Pro Tip: If you’re arriving at your destination in the evening, avoid bright lights and use an eye mask to help your body adjust to the local bedtime.
Consider Sleep Supplements
There are a variety of over-the-counter sleep supplements that can help you to get a good night’s rest. Taking sleep supplements can be an effective way to help your body adjust to the new time zone, especially when travelling eastward. Consider taking a low dose 30 minutes to an hour before bedtime at your destination to help you fall asleep more easily.
Important: Please consult your doctor before using any over-the-counter sleep supplements. This information is not medical advice, and any actions taken are at your own responsibility.
Take Short Naps to Combat Fatigue
If you’re feeling fatigued upon arrival, a short nap can help you recharge without interfering with your nighttime sleep. However, be mindful of the duration and timing of your nap. Keep it to 20-30 minutes and avoid napping too late in the day to prevent disrupting your sleep later.
Pro Tip: Set an alarm to avoid oversleeping during your nap. Use a white noise machine or app to block out distractions and fall asleep faster.
Optimise Your Sleep Environment
Creating a sleep-friendly environment in your hotel room or accommodation is key to getting restful sleep while travelling. Consider the following tips to optimise your sleep environment:
- Block Out Light: Use blackout curtains or an eye mask to create a dark environment that promotes sleep.
- Control Noise: Bring earplugs or a white noise machine to drown out unfamiliar sounds that might keep you awake.
- Regulate Temperature: Set the room temperature to a cool, comfortable level. If the room is too warm, it can make it difficult to fall asleep.
Pro Tip: Bring along familiar items like your pillow or a blanket from home to make the sleep environment more comfortable and reduce the feeling of being in an unfamiliar place.
Plan Your Meals Wisely
Your eating schedule can also affect your circadian rhythm. Try to eat meals according to the local time at your destination to help your body adjust more quickly. Avoid heavy or rich foods close to bedtime, as they can cause indigestion and interfere with sleep.
Pro Tip: If you’re arriving at your destination in the morning, have a protein-rich breakfast to kickstart your energy levels. If you’re arriving in the evening, opt for a light dinner and avoid caffeine.
Stay Active
Physical activity can help reduce the symptoms of jet lag and improve your sleep quality. Try to stay active during your trip by taking walks, doing light exercises, or practicing yoga. Physical activity can help regulate your circadian rhythm and alleviate fatigue.
Pro Tip: If you’re feeling sluggish after a long flight, take a brisk walk outside to get some much-needed exercise, fresh air and exposure to natural light.
Resist the Urge to Sleep Right Away
When you arrive at your destination, it can be tempting to go straight to bed, especially if you’re feeling exhausted. However, it’s important to resist this urge and try to stay awake until the local bedtime. This will help your body adjust to the new time zone more quickly.
Pro Tip: If you’re struggling to stay awake, engage in light activities like sightseeing, exploring the hotel, or enjoying a meal at a local restaurant. Keeping yourself occupied can help you push through the fatigue.
Be Patient and Give Your Body Time to Adjust
It’s important to remember that adjusting to a new time zone takes time. It typically takes about one day per time zone crossed to fully adjust. Be patient with yourself and listen to your body. If you’re feeling tired, allow yourself some extra rest and don’t overexert yourself in the first few days.
Pro Tip: If you’re travelling for business or an important event, try to arrive a few days early to give your body time to adjust before you need to be fully alert and functional.
Additional Travel Tips for Better Sleep
In addition to managing jet lag, there are several other travel tips you can follow to ensure you get good sleep while on the road:
Choose the Right Accommodation
When booking your accommodation, consider factors that can influence your sleep quality. Look for hotels or rentals in quiet areas, away from busy streets or nightlife. Read reviews to find out if the rooms are soundproof and whether the beds are comfortable.
Pro Tip: If possible, request a room on a higher floor or away from the elevator to minimise noise disturbances.
Stick to Your Bedtime Routine
Maintaining a consistent bedtime routine while travelling can help signal to your body that it’s time to wind down and sleep. Bring along travel-sized versions of your usual nighttime essentials, such as skincare products, a book, or a journal, to recreate your home routine.
Pro Tip: Consider using aromatherapy, such as lavender essential oil, to create a calming environment and enhance your bedtime routine.
Prioritise Sleep on Long Flights
If you’re taking a long-haul flight, try to prioritise sleep during the journey. Use a neck pillow, sleep mask, and noise-cancelling headphones to create a more comfortable and restful environment. Recline your seat if possible and practice relaxation techniques to help you drift off.
Pro Tip: Avoid using your in-flight entertainment system or mobile devices close to your intended sleep time, as the blue light emitted by screens can disrupt your ability to fall asleep.
Jet lag can be one of the most disruptive parts of your travel experience, but with the right strategies and travel tips, you can minimise its impact and maintain good sleep while on the road. By adjusting your sleep schedule before your trip, staying hydrated, managing light exposure, and optimising your sleep environment, you can help your body adapt to the new time zone and enjoy a more restful experience. Wherever you go and whatever the reasons, prioritising sleep will ensure you feel refreshed and ready to make the most of your journey.