How to Beat Jet Lag
If you’re taking a trip you may be traversing a number of time zones. This, as so many of you know, can wreak havoc on your biological clock. But there are things that you can do that can mitigate the effects of jet lag.
I recently read an article written by an astronaut; in it, the astronaut discussed how they see about 16 sunrises in a 24-hour period, which, as you can imagine, makes it very difficult to get restful sleep. This article supported what I’ve long believed –
Wear a sleep mask.
You are particularly sensitive to any light after you have traveled through a number of timezones, and your body is looking for any reason to wake you up. Blocking this light is possibly the best thing you can do to help you to stay asleep. Eagle Creek makes a good one, as does Brookstone (a memory foam type). Whatever is comfortable for you and blocks out all light will work fine.
Since you will be sleeping when your body thinks it should be awake, you are sensitive to every little noise. When you’re traveling there are all sorts of noises that you may not be used to (roosters, dogs, geckos, loud insects, people selling all manner of things on the streets, etc). Wearing earplugs will help to reduce that noise considerably. Just buy any pair that you find comfortable. They’re really cheap and very effective. My favorite brand is Howard Leight.
Third is some sort of pill or supplement to help maintain sleep. Take it just before going to bed. I prefer a 25mg Benadryl PLUS a <1mg time-release Melatonin. That’s my magic formula–you may have something different (like a Tylenol PM or something stronger). Melatonin is probably the most important ingredient in the mix as it helps to naturally reset your circadian rhythm/biological clock – though recent research suggests that too much Melatonin can be problematic.
Next, try to sleep on the plane if you’re going to be landing in the morning and try to stay awake on the plane if you’re going to landing at night. This is much easier said than done for many people, but this is probably the least important step in the mix.
Finally, do your best to stay awake when it’s light and try to sleep when it’s dark. Stay off the computer 1 hour before going to bed and definitely avoid caffeine at least 5-8 hours before going to bed (based on your personal sensitivities to caffeine).
There is much more on the Internet on this topic and even a complex phone app that can help you get into sync with your new time zone, but following these tips above will surely set you down the right path to enjoying your vacation, jet lag-free.