Traveling quickly across time zones can throw off circadian rhythm, which makes you suffer from jet lag. No, jet lag is not an artificial term that frequent flyers use to describe feeling tired. It’s a real thing. The circadian rhythm is our internal clock. It is what helps regulate the time when we should go to sleep and wake up. Changing the time zone means that the time when you go to bed and when your body gets used to sleeping can be out of sync.
Symptoms of jet lag Including but not limited to:
Fatigue, difficulty sleeping, headache, difficulty concentrating, loss of appetite, digestive problems.
Jet lag can put a real damper on your travel plans. We’ve put together a list of tips to help you adjust to your new time zone faster and get some sleep.
1. Start preparing before your trip
Making minor adjustments before entering the new time zone can reduce jet lag symptoms. To do this, you can gradually change the circadian rhythm to the new time zone by changing the bedtime and wake-up time. You usually want the changes to be very small, about 30 minutes each time. Doing this the week before your flight can help you recover faster.
2. Live like the locals
When you change time zones, you want to adapt your activities as quickly as possible. Forget your old time zone; It means nothing to you now. This means that you eat and sleep at the usual time, according to the new time zone, even if you don’t usually sleep for another three hours.
Before you take off, act like you’re already there. Set your watch to the correct time, and sleep whenever you can. If you travel when you sleep at your destination, try to sleep on the plane to avoid jet lag. Small changes will make bigger changes less risky.
Read more: The best headphones for sleeping
3. Hang out in the sunlight
Light is one of the most important ways the circadian rhythm determines when you fall asleep And he woke up. As it gets dark, our bodies release melatonin to prepare for sleep. Willing to spend time in the sun Help your body adapt to the new time zone by stopping the natural release of melatonin. If you arrive at your destination during the day, do not immediately check into your hotel room. Hang outside for a few hours and soak up the sun.
4. Make sure the room is ready for bed
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Sleeping in a new place can be difficult. To combat this, make sure the room you sleep in — whether it’s a hotel room or an extra bedroom at your grandmother’s house — is conducive to sleep.
Ways to make it easier to sleep when traveling:
Set the thermostat to a cool temperature to maintain comfort throughout the night. The best sleeping temperature 60 and 67 degrees FahrenheitPack things from home to make her more comfortable – a blanket, a white noise machine, or your favorite pajamas. Try using a file sleep mask To block out any light in the room, make sure you sleep on a bed Comfortable mattress that suit your sleeping position and body type.
5. Avoid drinking caffeine (and alcohol)
The instinct is to grab a cup of coffee to keep you through the haze of jet lag, but it can actually make things worse. It’s not that you can’t drink it; You just need to be strategic about the timing. If you arrive at your destination in the evening, drinking coffee or soda will make it difficult for you to fall asleep if it is too close to bedtime. Avoids Drinks containing caffeine and alcohol a few hours before bed. Replace these drinks with water to ensure your body is hydrated. Dehydration can worsen symptoms of jet lag.
6. Try melatonin
Our bodies naturally produce melatonin to help regulate our circadian rhythm. When the sun goes down, our bodies are flooded with melatonin and we feel sleepy. Melatonin supplements can help you fall asleep easier by jumpstarting this process. Regarding the dose, 0.5 mg is usually considered Lower dose, while 5mg is on the higher side.
7. Take a warm shower
After taking melatonin, hop in the shower or soak in the bathtub to relax. Research indicates that showering can happen Help you fall asleep faster. As you move through the stages of sleep, your body temperature naturally fluctuates a few degrees. Bathing aids in this process by cooling your body temperature. But not just any shower will do; You should aim to have warm water about an hour and a half before bed.
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