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Beat Jet Lag with Sleep Tricks

Jet lag is a common affliction for travelers, but there are some clever sleep tricks that can help mitigate its effects. By adjusting your sleep schedule before and during travel, and using certain techniques to reset your internal clock, you can feel more alert and refreshed after a long-haul flight or trip across time zones.

Adjust Your Sleep Schedule Before Travel​

Traveling through multiple time zones can wreak havoc on your circadian rhythms, making it difficult to fall asleep or stay awake at the right times. One way to beat jet lag is to adjust your sleep schedule before you even leave for your destination. If you're traveling east, start going to bed a bit earlier each night in the days leading up to your trip, and if you're traveling west, go to bed later.

Stick to Local Time When Traveling​

When you arrive at your destination, try to stick to the local time zone as closely as possible. Avoid napping or sleeping at times when it's not yet nighttime in the place you are visiting, as this can make it harder for you to adjust to the new rhythm. Instead, go outside and get some natural light during the day, and try to sleep at night.

Use Light Therapy​

Light therapy involves exposing yourself to specific wavelengths of light that can help regulate your circadian rhythms. Exposure to bright light in the morning helps tell your body it's time to be awake, while exposure to dim red light in the evening tells your body it's time to wind down and sleep. Consider investing in a light therapy device or using a portable one on long flights.

Try Melatonin Supplements​

Melatonin is a hormone that regulates sleep-wake cycles. Taking melatonin supplements can help induce sleepiness when you need it, but be careful – taking too much can have unwanted side effects like dizziness and headaches. Start with a low dose and see how your body responds before increasing the amount.

Stay Hydrated and Avoid Heavy Meals​

Dehydration can make jet lag worse by making you feel tired and sluggish. Drink plenty of water during and after travel, and try to eat light meals that won't make you feel too full or heavy. A meal with high levels of protein can help stabilize your blood sugar levels and give you a boost of energy.

Get Morning Sunlight​

Exposure to morning sunlight is essential for regulating your circadian rhythms. Try to get outside in the morning, even if it's just for a few minutes, to help signal to your body that it's time to be awake and alert.