Jet Lag No More: Tips for Quality Sleep While Traveling

Many people struggle to get a good night’s sleep when traveling. Jet lag and unfamiliar environments make it nearly impossible to get the rest you need.

The constant tossing and turning can affect your sleep and make you irritable and tired. As a result, this lack of proper rest can ruin your vacation or work trip.

So, how do you prevent that?

In this article, we explore different strategies to combat jet lag and maintain quality sleep while traveling. Our comprehensive guide offers actionable tips to adjust your sleep schedule, stay comfortable during flights, and quickly adapt to new time zones.

Why Does Jet Lag Happen?

Jet lag occurs when your body’s internal clock is out of sync with the environment when you travel across multiple time zones.

Your internal clock regulates sleep-wake cycles, hormone release, body temperature, and other vital functions. When you cross time zones, it remains aligned with your original time zone, causing a mismatch between your internal clock and the local time at your destination.

The more time zones you cross, the more significant the adjustment and the more severe the jet lag.

Keep in mind that your internal clock is influenced by environmental cues such as light and darkness. When you travel, these cues change abruptly, confusing your internal clock and making it difficult to adapt to the new time zone.

The common symptoms of jet lag are:

• Fatigue
• Insomnia
• Poor concentration
• Mood changes
• Digestive issues
• Headaches
• General physical discomfort

Now that you understand why jet lag happens, let’s see what proactive steps you can take to minimize its impact and maintain quality sleep while traveling.

How to Prepare for Travel

Preparing for your trip is crucial to minimizing the effects of jet lag and ensuring quality sleep while traveling. Here are practical tips to help you get ready before your flight:

• Choose the right flight: Book flights that arrive in the late afternoon or early evening at your destination. This allows you to stay awake until a reasonable local bedtime and adjust more easily.
• Adjust your sleep schedule: Make small adjustments, such as 15-30 minutes earlier or later each day, to help your body gradually adapt to the time zone of your destination.
• Increase water intake: Drink plenty of water to ensure your body is well-hydrated, which can help mitigate the dehydrating effects of air travel.
• Avoid alcohol and caffeine: Eliminate alcohol and caffeine consumption before and during your flight, as these can dehydrate you and disrupt your sleep patterns.
• Pack sleep essentials: Bring an eye mask to block out light and earplugs or noise-canceling headphones to drown out noise during your flight.
• Bring a travel pillow: Invest in a good travel pillow that supports your neck and head, allowing you to sleep more comfortably in an upright position.
• Pack a blanket: Bring a lightweight blanket to stay warm and cozy, as airplane cabins can get chilly.
• Avoid sleep deprivation: Ensure you get plenty of rest in the days leading up to your trip. Starting your journey well-rested can make it easier to cope with travel stress and reduce the severity of jet lag.

Should You Sleep During the Flight?

Whether you should sleep during your flight depends on the timing of your flight and the time you arrive at your destination. If you’re on an overnight flight that lands in the morning, it’s generally a good idea to sleep. It can help you reach your destination more refreshed and adjusted to the local time.

If your flight is during the day and you arrive at your destination in the evening, try to stay awake during the flight. This will help you fall asleep more easily once you reach your destination and adjust to the new time zone.

When you decide to sleep on a flight, make sure to use all the sleep essentials you brought, like a pillow, sleep mask, earplugs, and blanket. In addition, you should recline your seat to a comfortable angle to reduce strain on your back and neck.

If you want to stay awake, get up, stretch, and take short walks to keep your circulation going and prevent stiffness.

Sometimes, you won’t be able to get up, but that’s okay. To stay active, you can do in-seat exercises like ankle circles, shoulder rolls, and seated marches.

What to Do Once You Land

Adjusting to a new time zone doesn’t end when your plane touches the ground. Get plenty of sunlight exposure to help reset your internal clock and minimize the effects of jet lag.

Natural light is one of the most effective ways to signal to your body that it’s daytime. If you arrive in the morning, spend time outside in natural light by taking a walk or sitting outdoors. Similarly, if you arrive in the evening, avoid bright light and dim your environment to prepare your body for sleep.

Engage in activities that keep you active and alert, such as exploring your new surroundings or planning activities that interest you. Resist the temptation to take a nap, no matter how tired you feel, as napping can make it harder to adjust.

Drink plenty of water to stay hydrated and maintain your energy levels, and use caffeine sparingly – a cup of coffee in the morning can help, but avoid it in the afternoon.

Eating well is also essential for maintaining energy levels and adjusting your sleep schedule. Choose light and easily digestible meals, especially if you arrive feeling tired or out of sorts. Keep healthy snacks on hand, such as fruits, nuts, and yogurt, to maintain your energy levels throughout the day.

How to Create a Sleep-Friendly Environment While You Travel

Getting better sleep while you travel is similar to getting better sleep at home. It’s about getting your body and brain to unwind and staying consistent with your sleep habits.

Here are some some proven tips and tricks to do that:

• Bring familiar items such as your favorite pillow, blanket, or a scented candle with a calming fragrance you use at home
• Adjust the room temperature to your preference (60-67°F)
• Use an eye mask to block out light
• Arrange the hotel room to mimic your home setup as closely as possible
• Consider downloading a white noise app on your phone to drown out any noise from outside or within the hotel
• Earplugs can also be effective if you’re sensitive to sound
• Portable sleep aids like travel-sized humidifiers can help maintain optimal air quality and comfort
• Try to go to bed and wake up at the same time every day, even on weekends
• Incorporate relaxation techniques into your bedtime routine
• Limit screen time before bed

Conclusion

Traveling can often disrupt sleep patterns, leading to jet lag and restless nights. However, by preparing adequately, adjusting your sleep schedule, and creating a sleep-friendly environment, you can significantly improve your sleep quality on the go.

Remember, you may not have your Alaskan King mattress with you, but with these tips, you can sleep better while traveling.

From packing essential sleep aids and adjusting to new time zones to using technology to track and improve your sleep patterns, many strategies can help you maintain a consistent sleep schedule and feel refreshed.

So, whether you’re traveling for business or pleasure, use these expert tips to sleep soundly anywhere, even when facing jet lag.