[Updated Dec. 7th, 2024]
It's two weeks before Christmas, the peak of holiday chaos. You're frantically checking your doorstep for that delayed Amazon package, while simultaneously packing your suitcase for a hectic flight to visit Mum, all the while dreading the inevitable battle with jet lag that awaits you after crossing several time zones.
Amidst this whirlwind, your mind races with a checklist: gifts to wrap, emails to send before you disconnect, and the daunting task of preparing your home for the long absence. As you zip up your suitcase, you can't help but feel overwhelmed by the thought of crowded airports, the long, cramped hours on the plane, and the struggle to find sleep in a different time zone.
The journey ahead promises little rest and a lot of stress, making the upcoming battle with jet lag seem like just another item on your ever-growing holiday to-do list. You finally land and check in to a hotel as you still have to handle a few things before you reach your final destination. Suddenly you find yourself wide awake at 3 AM in a hotel bed, wishing you could just close your eyes and drift off.
The side effects of travel are often associated with sleep deprivation. Have you ever heard people say they need a vacation from their vacation?
We put together this sleep expert guide of the best jet lag remedies and how to reset your internal clock. Put an end to sleep problems and arrive at your destination feeling refreshed and ready to enjoy every moment.
TL;DR: How to Get Better Sleep While Traveling Adjust your sleep schedule before the trip, choose quiet accommodations, and maintain a consistent sleep routine. Use melatonin supplements and relaxation techniques as needed. Stay active, limit caffeine and alcohol, and opt for sleep-friendly foods. Post-travel, gradually readjust to your home time zone and stick to a regular sleep schedule.
Restful Travel Guide
The Impact of Travel on Sleep
The Challenge of Jet Lag
Have you ever returned from a trip feeling like a zombie stepping off the plane? If you are like most then the answer was probably yes!
You probably even asked yourself why is jet lag worse coming home. You're not alone. This sneaky travel companion messes with our internal clocks, leaving us tired, grumpy, and out of sync.
Jet lag is a common issue for travelers crossing multiple time zones. This condition results from the disruption of your body's internal clock, known as the circadian rhythm, which regulates sleep and wake cycles. Symptoms of jet lag can include fatigue, insomnia, disorientation, and gastrointestinal problems.
When you're jet-lagged, your cognitive functions can take a hit. Concentration, decision-making, and memory can all be compromised. This is not only inconvenient but can also be a safety concern, especially if you're driving or operating heavy machinery.
The time it takes to fully recover from the effects of sleep interruptions can vary from person to person and depends on the number of time zones crossed. For some, it can take a day or two, while for others, it might be a week or more. The longer it takes to adapt, the more your travel experiences are compromised.
The First-Night Effect
The first-night effect refers to the tendency for people to have difficulty sleeping in a new environment. This natural response may have evolved to protect us from potential threats in unfamiliar surroundings.
Research has suggested that one hemisphere of the brain remains more active during the first night in an unfamiliar place. This is known as hemispheric asymmetry and is believed to be a protective mechanism. It allows one part of the brain to remain vigilant while the other part can relax and engage in deeper sleep, ensuring that you can be awakened easily in case of danger.
Individuals experiencing the first-night effect may find it difficult to fall asleep, wake up frequently during the night, or feel groggy and less rested upon waking. This can be particularly frustrating when travelling for business or leisure, as it can disrupt planned activities.
Preparing for Your Trip
Adjust Your Sleep Schedule
Begin adjusting your sleep schedule several days before your trip. Gradually shift your bedtime and wake-up time to match the time zone of your destination. Ideally, you should start adjusting your sleep schedule several days before your departure. The earlier you begin, the more time your body has to adapt gradually.
If you're travelling eastward (losing hours), go to bed and wake up 15-30 minutes earlier each day. If you're travelling westward (gaining hours), shift your bedtime and wake-up time later each day.
Consistency is key. Try to maintain your adjusted sleep schedule even on weekends or days when you're not travelling.
Jet Lag Recovery Calculator
A jet lag recovery calculator is a tool designed to help travellers adjust their sleep schedules when crossing multiple time zones, thereby reducing the effects of jet lag.
The effectiveness of a jet lag recovery calculator depends on various factors, including how strictly you follow the provided schedule and your individual response to changes in sleep patterns. While these calculators can be helpful, they are most effective when used in combination with other jet lag mitigation strategies, such as staying hydrated, eating light meals, and engaging in light physical activity.
Choose Your Accommodations Wisely
When booking accommodations, consider factors like noise levels, room temperature, and bedding comfort. Request a room away from elevators, vending machines, and busy streets to minimize noise disruptions.
If possible, request a room that meets your specific sleep preferences. Some people prefer higher or lower floors, while others may choose rooms with a view. If you have a preference for pillows, you can ask the hotel in advance or pack your own for even more comfort.
Lastly, check whether the room is equipped with blackout curtains or shades. These are essential for blocking out unwanted light, especially in urban environments with streetlights or early morning sun.
Pack Smart
Bring items that aid sleep and make you feel at home. This could include a travel pillow, sleep mask, earplugs, and even your favourite blanket. Consider packing a bar of lavender soap or a small bottle of lavender oil, as this scent is known for its calming effects that can promote sleep.
If you're sensitive to noise disturbances, bring a white noise machine or a smartphone app that generates soothing background noise to mask disruptive sounds.
During Your Trip
Ensuring better sleep during your trip isn't just about what you do before or after, but also about your activities during the journey. Here are some things you can do while travelling to improve your sleep quality:
- Stay Active: Engage in light physical activity or stretching during the day to help ease muscle tension and promote relaxation. Avoid vigorous exercise close to bedtime, as it can be stimulating. (This can link to the yoga blog when posted)
- Stick to a Schedule: Try to maintain a consistent sleep schedule, even while travelling. Go to bed and wake up at the same time each day to help regulate your body's internal clock.
- Limit Caffeine and Alcohol: Be mindful of your caffeine and alcohol consumption, especially in the hours leading up to bedtime. Both substances can disrupt your sleep patterns.
- Hydrate Mindfully: Stay hydrated but avoid drinking excessive amounts of fluids close to bedtime to minimize nighttime awakenings for trips to the bathroom.
- Choose Sleep-Friendly Foods: Opt for light, easily digestible meals in the evening. Avoid heavy or spicy foods that can cause discomfort and indigestion.
- Create a Bedtime Routine: Develop a calming bedtime routine to signal to your body that it's time to sleep. Reading, gentle stretching, or practicing relaxation techniques can be helpful.
- Limit Screen Time: Minimize screen time in the hours leading up to bedtime. The blue light emitted by screens can interfere with your body's production of melatonin, a hormone that regulates sleep.
- Practice Relaxation Techniques: If you have difficulty falling asleep, consider practicing relaxation techniques like deep breathing, progressive muscle relaxation, or meditation to calm your mind.
- Limit Stimulating Conversations: Engaging in intense or emotionally charged conversations before bed can disrupt your ability to unwind. Keep conversations light and positive.
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Be Patient: Understand that adjusting to a new sleep environment takes time. Give your body time to adapt.
Sleep Aids
Melatonin Supplements
As mentioned above, melatonin is a hormone that your body produces naturally to regulate sleep. Taking melatonin for jet lag supplement can help reset your body clock and reduce your troubles sleeping. However, you should consult a healthcare professional before starting any new supplement regimen.
To help your body adapt to a new time zone, consider taking melatonin in the evening (local time) to signal bedtime at the new location. Start with a small dose (usually 0.5 to 3 mg) about 30 minutes to an hour before you want to sleep. It is important to follow the local schedule for meals, sunlight exposure, and other activities as well.
Please note that you should always consult with your doctor before introducing any new supplements to your routine. If you have the time, try to book an appointment to see one before taking off!
Meditation and Mindfulness Apps
Meditation apps like Headspace or Calm offer guided meditation sessions specifically designed to encourage sleep. These sessions often include calming narratives, sleep stories, or soothing sounds that help quiet the mind and relax the body. Using these apps can be a great way to wind down in an unfamiliar environment and prepare for a night of better sleep at night.
Calming Frequencies and Music Playlists
Listening to calming music or certain frequencies can significantly improve sleep quality. Platforms like YouTube and Spotify offer a wide range of playlists featuring calming sounds, white noise, and specific frequencies known to aid sleep. These sounds can help drown out background noise in a new environment and create a peaceful atmosphere conducive to staying asleep.
Travel Pillow and Eye Mask
Physical comfort is crucial for good sleep, especially when travelling. A high-quality travel pillow can provide the necessary neck support during flights or long car rides, while a comfortable eye mask can block out unwanted light. These items are particularly useful for creating a sleep-friendly environment in places where you have little control over lighting and seating arrangements.
After Your Trip
If you've crossed multiple time zones during your trip, your body clock might be out of sync with your local time zone. Gradually shift your sleep schedule back to your home time zone by going to bed and waking up an hour earlier or later each day, depending on the direction of travel.
A good way to get back on schedule is to practice stress management techniques such as meditation, deep breathing, or progressive muscle relaxation to reduce any anxiety or stress related to post-trip adjustments.
If you're struggling with sleep after returning from your trip, avoid long daytime naps. If you must nap, keep it short (20-30 minutes) to prevent excessive daytime sleepiness that can interfere with nighttime sleep.
Consistency is key to maintaining a healthy sleep routine. Stick to a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
Final Thoughts
The battle against jet lag and the first-night effect in unfamiliar environments can be difficult at first, but with the right strategies, it's a challenge that can be overcome. By adjusting your sleep schedule before your trip, choosing accommodations wisely, and incorporating sleep aids like melatonin supplements or meditation apps, you can significantly enhance your travel experience.
Remember, the key lies in preparation and adaptation - adjusting your sleep patterns to align with your destination's time zone and creating a restful environment, even in the most unfamiliar places.
Armed with these insights and tools, you're not just preparing for a trip; you're investing in your well-being. Whether it's a business trip or a holiday getaway, the ability to adapt to new time zones and maintain a healthy sleep routine is invaluable. By prioritizing your sleep, you ensure that you arrive at your destination refreshed, rejuvenated, and ready to embrace every moment of your journey. Safe travels and sweet dreams!
FAQ
Q, How Effective Are Over-the-Counter Sleep Aids for Managing Jet Lag, and Are They Safe?
A. Over-the-counter (OTC) sleep aids can be effective for short-term management of sleep disturbances like jet lag. However, their safety and efficacy depend on the individual's health, the specific product, and the frequency of use. Common OTC sleep aids include antihistamines and natural supplements like melatonin. While antihistamines can induce drowsiness, they may also cause side effects like dry mouth and daytime grogginess. Melatonin supplements, on the other hand, can help reset the body's internal clock and are generally considered safe for short-term use. It's important to consult with a healthcare professional before using any sleep aids, especially if you have underlying health conditions or are taking other medications.
Q. Can Adjusting My Diet Help with Jet Lag?
A. Yes, adjusting your diet can play a role in managing jet lag. It's advisable to eat light meals that are easy to digest, especially during the flight and the first few days after arrival. Heavy or spicy foods can disrupt sleep due to discomfort or indigestion. Additionally, staying hydrated is crucial, but avoid excessive caffeine and alcohol, as they can further disrupt sleep patterns. Some studies suggest that fasting for a short period before and during the flight, then eating in accordance with the local meal schedule at your destination, can also help reset your internal clock.
Q. How Can I Create an Ideal Sleep Environment in a Hotel Room or Other Accommodation?
A. Creating a sleep-friendly environment in a hotel room involves several steps. First, ensure the room is dark enough; use blackout curtains if available. Bring a sleep mask if necessary. Adjust the room temperature to a comfortable level, usually between 60-67 degrees Fahrenheit (15-19 degrees Celsius). Use earplugs or a white noise machine/app to block out unfamiliar noises. If possible, choose a room away from elevators or busy streets to minimize noise disruptions. Finally, try to replicate elements of your bedtime routine from home to signal to your body that it's time to wind down.
Q. How Does Exposure to Natural Light and Darkness Affect Jet Lag, and How Can I Use This to My Advantage?
A. Exposure to natural light and darkness is a powerful tool in regulating your body's internal clock and managing jet lag. Exposure to sunlight in the morning can help reset your circadian rhythms to the new time zone. Try to spend time outdoors in natural light during the day, especially in the morning. Conversely, avoiding bright light when it's dark at your destination can help your body adapt to the new time zone. If you arrive and it's nighttime at your destination, limit exposure to bright screens and keep your environment dimly lit to encourage melatonin production, which aids in sleep.
