Traveling is my life’s joy. But let’s face it – it’s not all roses, all the time. One of the downsides of traveling abroad is jet lag.
Jet lag happens when you alter your natural circadian rhythm because of travel to a new time zone. Your circadian rhythm is the internal clock your body uses to manage sleep and wake times.
Traveling disrupts the measures your body uses to manage its internal clock, such as daylight, your temperature, and your hormones.
Some symptoms of jet lag include: insomnia, headaches, fatigue, difficulty concentrating, lack of appetite, constipation or diarrhea. If that sounds horrible, you’re right – it is. The good news is: you can win the fight against jet lag! Here are six proven ways you can beat jet lag during your next trip abroad.
Tip #1: Bring Sleep Accessories
Remember this – preparation is key. Before you head out on your next adventure abroad, equip yourself with sleep accessories. A few things that will help you catch some Z’s are:
Tip #2: Select Hotel Location Wisely
When choosing where you want to stay – consider the location. Research ahead of time how close your hotel or Airbnb will be to loud traffic from highways or airports. Choose to stay in a location that’s removed from the hustle and bustle of the city. Additionally, be sure to request a room that’s away from the noisy main lobby, elevators, pool or kitchen/bar area.
Tip #3: Limit Screentime
Did you know that our electronic devices and TV’s emit blue light? Well they do and not only that – looking at these screens can signal the brain to stay awake. It’s a great idea to put away technology an hour or more before heading to sleep.
Tip #4: Try Sunlight
Sunshine is your friend! We all know what jet lag is from the definition above. However what you may not know is jet lag interrupts your internal clock because your exposure to light changes when you travel to different time zones. Getting tons of sunshine at your final destination can help to wake your body up and in-turn reduce the release of melatonin hormones that make you sleepy.
Tip #5 – Be Mindful of Your Diet
A couple handy tips to consider when it comes to your diet. It’s a great idea to keep meals at bay before bedtime. Late night meals can cause your body’s blood sugar to spike – which is not good at bedtime.
Additionally, it’s best to avoid night caps. A little alcohol may help you get to sleep initially – but a government study shows, once alcohol has metabolized – sleep during the second half of the night maybe disturbed.
Lastly, stay hydrated! Long distance travel can cause dehydration. Pro-tip: carry an empty water bottle, or better yet a collapsable water bottle through the airport and fill it up as often as you’d like, once you’re in the terminal.
Tip #6 – Try Melatonin
If all else fails – there’s always melatonin. Our brains naturally produce this hormone in response to darkness as a means to trigger sleep. The good news is, you can also take melatonin as a supplement. Keep in mind, melatonin is a supplement and that means it is not regulated by the Food and Drug Administration or FDA. Be sure to talk with your doctor if you have questions before using it. Overall, it’s a good rule of thumb to avoid taking more than 5mg of melatonin at a time. This way you steer clear of any unwanted side effects.
More Resources
I really hope these tips help you find sleep after a long trip abroad. If so, drop down in the comments and let me know. If you’d like to read more about jet lag and how to prevent it, check out these two articles on Sleepopolis and The Washington Post
You can also watch this helpful video to the right of your screen on YouTube as well.
Happy Sleeping!
4 responses to “Six Ways to Beat Jet Lag While Traveling Abroad”
Lookin super jet laggy on that picture
Thx these are some great tips btw
I know right?! lol and thank you!
I must thank you for the efforts youve put in penning this blog. Im hoping to view the same high-grade blog posts from you later on as well. In fact, your creative writing abilities has inspired me to get my own, personal blog now 😉
Good morning! You’re so welcome and that means so much! I truly hope you do get started with your blog as well.