Are you traveling across the country or around the world? Do you dread the trip, knowing that you're going to suffer from jet lag, yawning your way through the days and being up at odd hours of the night?
Understanding how your body works is the first step to combating this problem. The Mayo Clinic states the the human body bases its sleep schedule off of a 24-hour day and the daylight that goes with it. Traveling by airplane drops or adds hours to your day all at once. If you're planning a trip soon, here are 10 ways to help prevent a case of jet lag.
Advertisement
1. Start early. If you know you'll be changing time zones, MedlinePlus recommends starting to adjust your body to the new time zone a few days early. If you're traveling east, start going to bed a little earlier each night, and if you're traveling west, start staying up a little later.
2. Reset watch. As soon as you start your trip, abc NEWS says to set your watch to you end destination's time zone. Looking at the new time will help your mind to start adjusting.
3. Arrive early. Healthline says that if you can do it, arriving a day or two early will give your body plenty of time to fully adjust to the new schedule so you won't be yawning through your meetings.
4. Pick flight wisely. According to the National Sleep Foundation, picking a flight that arrives early evening is the best way to go.
5. Don't nap. For all those who can fall asleep anywhere, MedlinePlus says that napping needs to be taboo on a plane unless you're flying through the night. Napping will just throw off your body's natural rhythm.
6. Take your pillow. Good sleep is often about comfort, and staying in a hotel means new sounds, surroundings and mattress. Abc NEWS recommends lessening the newness by taking your own pillow with you when you travel. It's comfortable and easy to carry.
7. Adopt new schedule. The Mayo Clinic tells travelers to force themselves to adopt the new schedule the day they arrive. Stay up until night time, no matter how tired you may be.
8. Avoid heavy meals. According to the National Sleep Foundation, eating a heavy meal after arriving at your destination, especially if the time is late, will keep you from sleeping well. If you need some food, pick a light, healthy snack.
9. Hydrate. The Mayo Clinic reminds you that dehydration leads to feeling tired. Drink plenty of water when you travel, but avoid caffeine and alcohol at least three hours before going to bed.
10. Sun yourself. Since the body's natural sleep rhythm is built off of exposure to daylight, the National Sleep Foundation says to get outside and spend some time in the sun. Let your body reset itself naturally.
Advertisement
You may not be able to completely avoid all jet lag, but by taking these steps, you should be able to greatly reduce the effects of it and get yourself onto the local schedule quickly.