Managing Jet Lag for Better Sleep
Jet lag can be an unpleasant experience for travelers. After a long flight, arriving at your destination can be a daunting experience. The fatigue of jet lag can make it difficult to adjust and settle in, especially due to the unusual sleep schedule. That’s why it’s important to be aware of how jet lag can affect your body and how to properly manage it.
Studies have shown that regular sleeping patterns are essential for the body to receive the rest it needs. With the disruption of a long flight, jet lag affects individuals both mentally and physically. The lack of a regular sleep cycle can lead to disturbed sleeping, fatigue, irritability, memory issues, and digestive disturbances.
It’s possible to adjust to a new time zone by following a few helpful techniques. It is beneficial to sleep and wake up at regular intervals — even on weekends — to keep your body clock in check. Additionally, avoiding activities, such as caffeine, television, and other distractions, can help make it is easier for you to get the quality sleep you need.
Stay Hydrated on the Flight
Airplane cabins tend to have low humidity levels which can dry out your skin and your body. Staying hydrated by drinking plenty of water can help you stay energized, prevent dehydration, and help calm your body for better sleep. Avoid caffeine and alcohol as these may have a stimulating effect, causing further disruption to sleep.
To get deeper rest, make an effort to move around throughout the flight. This can help keep your blood flowing and give your body a break. Exercise can also help regulate your energy levels and beat fatigue. Additionally, use a neck pillow or blanket to get as comfortable as possible and try to block out distractions.
Reset Your Body Clock
If you have landed early morning, avoid taking a nap in the day since this will make it harder for you to sleep at the new bedtime. The day of arrival, expose yourself to a lot of sunlight during the day. If you arrive in the evening, try to stay awake until the local bedtime.
Additionally, melanopsin — a type of photopigment found in the eye — assists in telling your body when it’s time to sleep. Bright sunlight can help set the body’s circadian rhythms according to the new local time.
Practice Restful Techniques
Practicing healthy activities before bed can aid in better sleep. Try to stick to a regular routine since regularity is essential for adapting to jet lag. Exercising and taking a hot bath before bed can reduce the symptoms of jet lag. Avoiding your electronic devices, will also help the body relax.
Jet Lag Remedies
- Stay hydrated
- Move around the flight
- Expose yourself to plenty of sunlight
- Avoid caffeine and alcohol
- Resist napping
- Practice pre-bed restful activities
Conclusion
By paying attention to the body’s clock and adapting to a regular sleep cycle, jet lag can be minimal. For long-haul flights, following these tips can help you adjust to the new time zone and ensure that you get the rest you need.