If you often experience sleep disruption when you are about to travel, here are a few tips that will help you minimize that and get enough sleep.
Start adjusting your sleeping time about three days before the day of travel. Start by moving your bedtime to an earlier or later time, say an hour. On the second day, add another hour and another for the third day. Research shows that it takes the body one day per time zone to adjust, so three days will give you enough time to transition such that the travel will not affect your body too much. Ensure your mattress is comfortable, read these Nectar mattresses reviews.
Go with the local flow
Once you land, try your best to get in sync with the local time. If you are landing at your location in the middle of the day and the people are awake, you should not sleep then. If you are going to land when the people are asleep, try to stay awake on the plane and sleep once you land.
Follow the two-day rule
Try keeping your schedule if you are staying somewhere for less than two days. By the time your body adapts to the area, it will be time to return home. It is advisable to carry out your duties during your travel time during the same time as your peak waking hours when you are at home.
Check your light exposure
If your flight gets to the destination early in the morning when you are traveling east, it is best to carry sunglasses to ensure you get minimal light exposure. The best time to get maximum light exposure is late morning and early afternoon periods. Getting maximal exposure at these times shifts your circadian rhythms closer to the time zone of your destination.
The goal is to adjust your internal clock such that it is closer to bedtime at the destination you are traveling to, according to an expert. If you are traveling west, your rhythm will be disrupted less, so you should aim for light exposure in the early evening. Once you land, take a walk or eat outdoors during the early evening hours.
Move your body
Exercise is a great way to trigger your circadian rhythm as it increases your core body temperature. Once you are at your destination and are ready to begin the day, take a warm shower and do some exercises outside. It will signal to your body that you are ready to get going.
The body’s natural levels of melatonin usually rise about two hours before a person’s usual bedtime to prepare the body for rest. Your body may need a little push when you are traveling. You can purchase melatonin of up to ten milligrams. Note that melatonin is not a cure for jetlag, as getting light exposure at the appropriate time is more effective in resetting your circadian rhythm.