It’s summer. Everyone you know has a trip coming up. You have a trip coming up.
That also means battling a bout of jet lag may be in your future. Even if your destination is just a few hours off from the time your body is adjusted to, studies show that your body is affected by both international and domestic travel.
You don’t want to put a damper on your summer plans, so take these tips with stride to get ahead of jet lag.
Sleep on the Plane
You might be thinking: duh. For those few people who easily fall into blissful sleep on planes, jet lag might not be as much of an issue for you. But for the majority of the population, sleeping on a plane is tough. But fear not! You can hack your way to sleeping on a plane.
First things first: don’t look at the in-flight TV or your phone. The blue light will trigger your brain to stop making melatonin, the hormone that makes you sleepy. Skip caffeine and take a pass when it comes to in-flight, complimentary drinks. Both will make it more difficult for you to get your shut-eye.
You’ll need to be working on pattern-shifting before you go on your flight. Make a chart of your bedtime and rise time, and start to shift it according to where you’re going. Your body will thank you for it later.
Tools of the Trade
When you touch down in your destination, don’t succumb to your desire to sleep right away. Wait until the local night time. Still, when you get to that point, you might have some trouble nodding off. Your circadian rhythm has been thrown off, and the “first-night effect” is kicking in.
That’s where white noise comes in. It uses sound masking to cover all those sounds that are inevitably going to distract your slumber. If you’re a light sleeper or travel often, getting a white noise machine is a critical investment.
Plan Your Flight Accordingly
You know your needs: window seats have been long regarded as the best places to sit on an airplane. If you’re trying to sleep, you also can use the window as a pillow, albeit an uncomfortable one. But if you need to get up frequently to go the restroom, the window seat might be less than ideal. Research flights in advance and pay attention to reviews on the seats. The flights with more comfortable seats are obviously going to contribute to your sleepy time.
Fuel Yourself
We’ve already gone over that you shouldn’t drink alcohol or coffee. You should, however, be drinking water – even more than you should already be drinking. Going on a plane can make you dehydrated from the pressurization because the oxygen in your blood is getting lowered.
Drinking water will help refuel you and keep your circadian rhythm functioning. You might also forget to drink water in the hustle and bustle of a disrupted schedule. Set reminders on your phone to keep you sipping on that h20.
Give Yourself a Boost
Pack melatonin in your sleep arsenal. Some people might shy away because they’re scared of using a drug to help aid them. Really, melatonin is naturally created in your body and helps keep your circadian rhythm on track. When you travel, it might need a little help. Melatonin isn’t addictive but could give you that boost you need to let you sleep when you’re traveling.
We all know the best sleep you get is when you’re back in your comfy mattress at home. That shouldn’t hold you back from enjoying all those fun travel plans you have in store. With a little preparation, you can get out there and hit the open roads while fighting your jet lag.
Here at Rizzarr, we welcome content from millennials to help people live their best and healthiest lives. For more tips on sleeping better and staying healthy, check out our latest wellness posts.
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