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One of the most significant sleep disturbances for travelers is jet lag. This occurs when we cross time zones and attempt to adjust our body clock, or circadian rhythm, too rapidly.
The best way to minimize jet lag is to adjust your routine to align more closely with your destination’s time a few days before you travel.
Shift your bedtime by an hour earlier or later each night, and, if possible, adjust your meal times as well.
2. Get the Lighting Right
Light is the most significant cue for sleep and can aid your adjustment while traveling, making it easier to fall asleep. We are naturally inclined to feel tired as it gets darker and to wake up with morning light.
When traveling, align your lighting with the new time zone as soon as possible. If you arrive at night, try to stay awake during your journey and keep the lighting bright so you feel tired upon arrival.
3. Stay Hydrated, Especially While Flying
Drink plenty of water to stay hydrated and avoid caffeine and alcohol, especially on long-haul flights, as dehydration can contribute to jet lag.
If you plan to sleep within eight hours of landing, steer clear of caffeinated beverages. While alcohol may help you fall asleep faster, it disrupts sleep and diminishes sleep quality.
4. Eat Healthy, but Not Too Late, and Consider Probiotics
Your digestive system and sleep are closely connected and influenced by what and when you eat and drink.
Maintain a varied diet rich in nutrients like tryptophan, magnesium, and vitamin D. Aim to have your last substantial meal about four hours (and at least two hours) before bedtime. If you’re crossing time zones, adjust your meal times to match the new schedule as you shift your sleep and wake times.
5. Choose Your Hotel Wisely
Your sleeping environment is crucial.
Select a hotel that enhances your chances of a good night’s sleep. Look for options with a decent pillow menu, blackout curtains, and decaffeinated drinks available in the room. Also, check the noise levels and request a room on a quiet floor, away from traffic and other disturbances.
