Air travel can be an exhilarating experience! But jet lag and sleep disruptions can quickly dampen your enthusiasm. To help you arrive refreshed and refreshed at your destination, we offer tips and tricks to combat jet lag and ensure quality sleep.
Take time zones into account
When you travel from one country to another, jumping from one time zone to another, your internal clock, also known as your circadian rhythm, can become disrupted. What can train a certain number of inconveniences: fatigue, insomnia, mood disturbances or even eating disorders.
To reduce the impact of jet lag on your body, it is advisable to start adjusting your work schedule. sleep a few days before the flight. If you travel east, try to go to bed and get up a little earlier each day. If you’re traveling west, do the opposite. This will allow your body to begin acclimatizing to the destination time before you even board the plane.
Exposure to light
Sunlight has a major impact on our internal clock. It tells our body when to wake up and prepare to be active, and when to calm down and prepare for sleep. How to Use This to Your Advantage When Traveling by plane?
One tip is to expose yourself to daylight as soon as possible after arrival. If you’re traveling east, try to get some morning light. If you’re traveling west, get exposure to afternoon and early evening light. This exposure to light will help reset your internal clock and help you adjust to the schedule of your new destination more quickly.
Melatonin supplements
Melatonin is a hormone naturally produced by our body that regulates our sleep-wake cycle. Melatonin production increases when we are in darkness, signaling to us that it is time to sleep, and decreases when we are exposed to light, telling us that it is time to wake up.
If you’re having trouble adjusting to a new time zone, taking melatonin supplements may be an effective solution. These supplements are typically taken an hour before bedtime and can help reset the body’s internal clock.
Adopt sleep hygiene in flight
Comfort on board the plane is a key element in ensuring quality sleep. Bring items that will help you sleep comfortably and without interruption: an eye mask, earplugs, a pillow journey. Also make sure to stay hydrated and avoid caffeine and alcohol which can disrupt your sleep.
At the same time, take advantage of the space to stretch and move to promote good blood circulation. If possible, also try to synchronize your sleep with the sleep schedule at your destination to help your body adapt.
Air travel doesn’t have to be a grueling experience. With these tips in mind, you will be able to travel comfortably and arrive at your destination refreshed, ready for new adventures. Remember to take time zones into account, expose yourself to light, take melatonin supplements if necessary, and practice good sleep hygiene in flight. Have a good trip!
