Navigating Sleep in Different Time Zones

Are you often jetting off to destinations in varying time zones? Long distant travel can be exciting and liberating, but it can also put an enormous strain on your body’s biological clock. To get the most out of your journey, it is important to know how to adjust sleep and wake patterns to the new time zone.

Traveling between time zones disrupts the natural release of hormones such as melatonin – the chemical that helps regulate your sleep-wake cycle. Symptoms of time zone disruption are commonly known as jet lag, and can include feeling tired, sluggish and unable to concentrate. To help reset your body clock, there are adjustments you can make to sleep and waketime routines and pre-travel practices that can help minimize the effects of jet lag.

By understanding how the body’s circadian rhythm works and properly planning travel around sleep and wake-up schedules, travelers can sleep better during long distance trips.

Pre-Trip Sleep Habits

As soon as you know you have an upcoming trip to a different time zone, you should start adjusting your bedtime to prepare for the change. In the days before your trip, you can gradually shift your sleep and wake times by a few hours each night in the direction your planned travel route.

For example, if you’re traveling east, move your bedtime earlier each night and if you’re traveling west, move it later each night. Doing this will help to slowly adjust your body’s biological clock to the new destination in advance.

Mid-Trip Tactics

Once your body clock has adjusted to the local time zone, it’s important to stick to consistent sleep-wake patterns and structure your days. During the day, spend time in natural sunlight, as this will help signal your changing sleep cycle. At night, try to keep your bedtime routine the same with no bright lights or stimulating technology close to bedtime.

Additionally, staying hydrated is an important part of fighting jet lag. Dehydration can make it more difficult for your body to stay in sync with the new time zone, so be sure to drink plenty of water and avoid consuming alcohol or caffeine too close to bedtime.

Depending on the length of the trip, it may also be beneficial to practice napping. Taking short naps during the day can also help reset your biorhythm and keep fatigue at bay.

Considerations for Long Trips

For trips longer than a week, experts suggest combining strategies such as:

• Sticking with your pre-trip sleep adjustments.
• Breaking up long flights with short layovers.
• Parcelling out night-time activities early in the trip.
• Incorporating walking, yoga, and stretching to the daily routine.

Conclusion

Time zone adjustments can take several days to adjust to, so it is important to be proactive about managing your sleep patterns throughout the multiple destinations prior and during your travels. By traveling prepared and implementing simple strategies such as staying hydrated and avoiding alcohol, travelers can be better equipped to manage their biological clock and come away from their trip refreshed and ready for their next adventure.