Tips To Sleeping Soundly When Travelling
Traveling to a different time zone can affect how well you sleep at night. The only way to overcome this is to keep sleep disruptions as low as possible. Here are a few tips.
- Plan For The Transition
Planning for your travel can help reduce the risk of messing up your circadian rhythm. One way to do this would be to start preparing three days before the traveling date. Start by moving your bedtime up by one hour, with another hour addition per day. This will help you adjust better to the time zone you will be traveling to. This, however, depends on whether you will be moving eastwards (add) or westward (deduct). Make sure that you get plenty of rest before you travel, is your mattress comfortable enough? Consider investing in a Mlily mattress for a great night’s sleep.
- Sync Up With The Local Flow
Will the plane be landing in the morning, afternoon, or evening? Whatever time it is, strive to sync up with the local schedules (timelines) there. Try to catch as much sleep as possible if the plane will be landing during the day (before midday), and vice versa. This should help keep your circadian rhythm in check, hence much easier to transition and even sleep better.
- Stand By The 2-Day Rule
There are times when you will only be away for 2 days or even less. Such instances don’t require you to sync up with their local flow but rather stick to your sleeping schedule. Trying to adapt to their local flow will only disrupt your sleeping patterns. Consider having all major meetings and obligations moved to your equivalent waking or peak hours for even better performance.
- Increase Your Sunlight Exposure
Will your plane be touching down in the morning? If so, then consider getting as much light exposure as possible in the late mornings and afternoon. You might also want to bring a pair of sunglasses with you to reduce light exposure after touch down. Doing so will help bring your circadian rhythm closer to your destination. The main idea is to move it as close to your bedtime as possible. Sleep experts recommend going for a late afternoon walk before boarding the plane or even having dinner outdoors for increased light exposure.
- Get Some Exercise
Dr. Gamaldo recommends getting some form of physical exercise early in the morning before you can start the day. It would also be advisable to take a warm shower to help trigger core internal body temperature and circadian rhythm. Even the slightest form of exercise, such as walking or jogging, will play a significant role in boosting your sleep quality.
- Take Melatonin Supplements
Melatonin supplements will help boost melatonin levels a few hours to your bedtime. Melatonin would be recommended to help give your body a nudge to trigger sleep, especially after arriving at your destination. The best thing about this is you won’t need a signed prescription to buy melatonin.
Melatonin shouldn’t, however, be used as a cure for jet lag. Preparing for the trip ahead of time can help you sleep better upon arriving. Light exposure is considered the best remedy when looking to reset your internal clock.