Your Ultimate Travel Sleep Guide: Managing Jet-lag and Getting Restful Sleep
Whether you’re traveling for work or for leisure, jet lag can seem like an unavoidable force that drags you down. Feeling out of a routine, interrupting sleep patterns, and adapting to a new time zone is never easy to combat, however, there are some actionable steps you can take to lessen the drag jet lag can have on your energy levels. Sleep is an integral part of a holistic wellbeing and when your internal clock is off, everything feels off. Luckily, our Ultimate Travel Sleep Guide provides you with the knowledge you need to fight off jet lag and get you feeling good again wherever you are.
One way you can lessen the drowsy side effects of traveling across multiple time zones is to do the obvious: sleep. However, when you’re sleeping on trains or planes, your sleep quality may be interrupted which will cause the jet lag to feel worse. The trick to this when traveling is to set yourself up for sleep success. Here are some tips that helped me when I traveled to 5 different countries during my time studying abroad that substantially decreased the feeling of jet lag. First, do not underestimate the power of a good neck pillow and eye mask combo. You want to make yourself as comfortable as possible sleeping in an upwards position- unless you’re a horse, then you’re a pro. Next, I like to make traveling on planes as much as a sensory deprivation tank as possible to trick myself into thinking I’m taking a nap upright on my couch at home. The secret ingredient? Noise canceling headphones and some good white noise. My go to Calm Sounds and Meditation music app is BetterSleep: Relax and Sleep. Their white noise can drown out the sounds of screaming children and noisy neighbors to get you one sheep count closer to your beauty rest you need to combat that jet lag.
Another way you can manage jet lag is to properly time your sunlight exposure when you arrive at your destination so your body gets used to a new circadian rhythm. Did you know: the sun suppresses the sleep hormone melatonin? Due to this, being outside in the sun can do wonders to help you stay awake when you’re supposed to and adjust faster to the new timezone. Just remember to use your sunscreen! Also, movement naturally wakes your body up, so a good walk outside combining sun exposure and movement can get you feeling awake in no time!
Avoid caffeine and alcohol if you know you’re going to catch up on sleep on the plane. Alcohol and caffeine dehydrates the body and can deplete your energy levels and interfere with your sleep quality. The air on planes is very drying so be sure to drink enough water before, during, and after your flight. It’s just as important to hydrate your body as hydrating your skin so pack good travel moisture, maybe a face mask or two and hydration/rose water spray if you wanna go crazy (just remember to follow the TSA rules). The more you hydrate, the more you’ll prevent the drowsy feeling of dehydration.
Taking supplements like magnesium, ashwagandha, and melatonin can promote high quality restful sleep and jumpstart adjusting to a new time zone. Magnesium (also great for migraine prevention), like ashwagandha, can naturally decrease stress levels and get you to the calm state needed for the best sleep. Taking the recommended dose of melatonin, the natural sleep hormone, can help your body make the right chemicals needed to have a good night’s rest and adjust to another country’s clock. As always, check with your doctor before trying any new supplements to make sure it’s a right fit for you. Find what feels good!
The final trick to lessening the effects of jet lag is to make sure you replicate as much of your self care routine as possible along the way to your destination. If you take daily vitamins, don’t skip taking them when you’re traveling. Pack all your self care essentials travel sized so your body will feel like you’re running through a proper night routine to set yourself up for sleep. Do your best to take your health and self care routine with you on the go, so you can give your body what it needs to fight off jet lag! Have a BERRY safe trip!
-Michelle
