Traveling Across Time Zones? Beat Jetlag with These Sleep Hacks

  • by Stephen Touhey
Traveling Across Time Zones? Beat Jetlag with These Sleep Hacks

Traveling Across Time Zones? Beat Jetlag with These Sleep Hacks

According to UCLA Heath,  jet lag is the most common of circadian rhythm problems. 

Jet lag occurs when we travel quickly across more than two time zones. If you’ve ever flown far, you’ve experienced feeling tired or wired at odd times upon your arrival to the new country. You may have also felt physical discomforts like dehydration or constipation. We’ve compiled a list of hacks below to get your circadian rhythm functioning appropriately in your new time zone.

Acclimate to your New Time Zone

A few days before you leave for your trip, plan your schedule around your new time zone. NBCNews suggests fasting until breakfast in your new time zone, then eat the rest of your meals accordingly. Make sure you are getting the right amount of sleep leading up to your trip. 7-9 hours per night is recommended, so avoid forfeiting sleep to complete errands and chores. If possible, take a day or two off from work before leaving so that you can acclimate yourself properly and get tasks like packing and cleaning completed sooner to prevent stress and anxiety.

Utilize your Time in the Sky

Especially when flying far distances, make sure you use time wisely by sleeping, meditating, and continuing the acclimation to the new time zone. Something as simple as changing your watch pre-flight to your new time zone will begin preparing your mind for your new circadian rhythm. Avoid caffeine and alcohol while flying to prevent bloating, insomnia, and general irritability. Use a scarf or blanket and pillow to ensure you are comfortable, plus an eye mask and headphones. The Washington Post also suggests getting up and moving around to improve circulation rather than remaining in your seat for hours.

Upon Arrival, Follow your New Schedule

We know how hard it can be to do activities after arriving from a long flight, but it’s imperative to remain active if you arrive during the day. Pushing yourself to stay awake and sightsee will enable you to sleep easier come nighttime. If you arrive during the night, make sure you get to sleep as soon as possible but set an alarm to wake up at an appropriate time. Another great tip to regulate your circadian rhythm is to leave the curtains open so that you regulate yourself with the rising and setting of the sun (if you are not in a location close to the north or south pole as the sun has a completely different schedule in those environments).

Stay Hydrated

Traveling far distances causes dehydration. Bring a refillable bottle along on your trip to stay hydrated by refilling regularly, even before you take off. As we mentioned before, avoid alcohol and caffeine. These drinks will dehydrate you and can cause lasting side effects that prevent the regulation of your circadian rhythm. According to Forbes, you also lose water through your skin. The air on planes is often dry so moisturize with creams and oils to keep your skin hydrated.

Use Homeopathic Bio-Frequency Patches

Sleeping pills can be catastrophic to your sleep cycle and circadian rhythm. BioActivate Deep Sleep body patches support restful, quality sleep without feeling drowsy upon waking. Our patches assist with the realignment of your natural frequency and sleep-wake cycle without any harmful side effects. Use the electro-charged patches the night before your trip, on the flight, and on the first night in your new environment.


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