Travelling - regulating sleep
It is that time of the year when people make their way for their annual holidays. Schools shut down, children have more free time than they know what to do with.
How do you regulate your sleep if your time zone is changing?
When you travel across time zones, you develop something known as jet lag. Jet lag is not just a nuisance. It is a disruption of your body’s circadian rhythm.
Your body has an inbuilt clock. It regulates sleep and wakefulness based on light. When you fly across time zones, that rhythm is thrown off. Your body thinks it is night, but the sun is shining.
So what can you do?
First, adjust before you travel. If possible, start sleeping earlier or later, depending on your destination. Even one hour helps.
Second, control your light exposure. Light is your strongest cue. See the morning sun as soon as you land. Avoid bright light in the evening. Your body will reset faster.
Third, stay hydrated. Air travel dehydrates. Dehydration makes jet lag worse. Avoid alcohol and caffeine on the flight. Water is your best friend.
Fourth, consider melatonin. It is a natural hormone your brain produces to induce sleep. Taking 0.5 to 3 mg of melatonin 30 minutes before your new bedtime can help realign your clock. Make sure you do not overdo it.
Fifth, eat with the local time. If it’s breakfast time, eat breakfast. This signals your body to adapt. Fasting on the flight and eating your first meal at the destination’s breakfast time is even better.
Sixth, move. A short walk or mild exercise after landing helps reset your rhythm and reduce fatigue.
Be patient. Your body does not shift in minutes or even days.
Your body takes about one day per time zone to fully adjust. Accept that you might feel disrupted.
Jet lag is real. But your body is smarter than you think.
Treat it with care. Help it adapt. You will be back to feeling your best, faster than you imagined.
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