Jet Lag? No Thanks! 7 Tips to Sleep Like a Champ While Traveling!

Ever felt the fatigue and lack of focus that comes with jet lag? Let´s bring an end to that and focus on some good quality sleep for a great start to your day. The time difference can lead to difficulties in your sleep schedule, disrupting your internal body clock, and impacting your cognitive functions such as memory, concentration, and decision-making. Sleep disturbance can result in a vicious cycle of tiredness, irritability, and difficulty concentrating, making it tough to fully immerse yourself in your destination´s activities. So please make it a priority to sleep and rest enough while traveling. Here are some tips to avoid jet lag altogether:

First of all, find out what time zone your destination is in. Are they ahead of or behind your current location? Can you adjust your sleep schedule already? Go to bed and wake up an hour earlier for example? If the time difference is a lot bigger, try to adjust to the local time immediately after arriving. If that means you must stay up or go to bed earlier, so be it. Try to orientate yourself on the Sun schedule, to make it easier on your body clock. Can you get outside after waking up or at least open your blinds to get daily exposure to sunlight? That can help get your system going enormously.

Furthermore, you need to create a comfortable and quiet environment. Start by making an effort to sleep during transportation when you´re traveling during the night. A good sleep mask, a travel pillow, and earplugs can help you relax and tune out even in the busiest of surroundings. Once you´ve reached your destination try to recreate your familiar sleep environment. Can you adjust the temperature to the same level you´re used to at home? Can you open a window before going to bed? Is the bed comfortable enough or do you need to ask for another pillow or blanket? Try to make the room as cool, comfortable, and quiet as possible to get a good night's sleep.

Another key driver is your level of hydration and nutrition. Make sure that all your basic needs are taken care of before going to bed. Did you drink and eat enough? Does your body feel tired or restless? Maybe a good stretch is all you need. Avoiding alcohol, cigarettes, caffeine, and big meals in the evening, especially in the hours before bed can help a good night´s sleep tremendously.

The same goes for the usage of electronic devices before bed. Prioritize plenty of time to wind down and relax. Especially while traveling your brain has lots of impressions to process before going to bed. The screens of our devices emit a type of light known as blue light. It suppresses the production of melatonin, the sleep-inducing hormone, and thus disrupts our natural sleep-wake cycle. It´s telling your brain it´s high noon when it´s actually midnight – a recipe for sleepless nights. Try out a digital curfew, an hour before bedtime to help your body naturally wind down and prepare for sleep. Ever notice how scrolling through your phone right before bed often leads to tossing and turning? That´s the blue light wreaking havoc on your sleep. Limiting screen time isn’t just a suggestion; it´s a game changer for your sleep quality.

Our bodies thrive on consistency, and our sleep-wake cycle is no exception. Irregular sleep patterns can lead to jet lag and disrupt your body´s internal clock, making it harder to adjust to a new time zone. Imagine your body as a clock – sticking to a routine helps it tick smoothly, even in unfamiliar places. And following an easy routine like going to bed and waking up at the same time every day, including on the weekends can work wonders. A sleep routine isn’t just for home – it´s your reliable companion on the road to better sleep. Your sleep routine could consist of reading a physical book, taking a warm bath, practicing gentle yoga, journaling about your thoughts, or listening to calming music. Another great way to relax your mind is meditation and breathing. Techniques like deep breathing (4-second inhale, 4-second exhale), progressive muscle relaxation, or guided meditation can help you calm down your mind and connect with your body to create ultimate tranquility.  

And now you know how to make the most out of it and avoid the annoying jet lag. Know your time zones, make good quality sleep a priority, invest in a good quality environment, fuel your body wisely, and stick to your screen curfew and routines for overall better sleep. A consistent routine is the key to conquering jet lag and ensuring a more enjoyable and energized travel adventure. Follow these tips for quality sleep and enjoy your well-deserved rest. Safe travels!