If you are a frequent traveler and often cross multiple time zones in your travels, Jet Lag can be a real problem affecting your natural sleep patterns. The National Sleep Foundation recommends these steps to reduce the effects of Jet Lag:
- Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to over sleep.
- Anticipate the time change for trips by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
- Upon boarding the plane, change your watch to the destination time zone.
- Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as "stimulants" and prevent sleep.
- Upon arrival at a destination, avoid heavy meals.
- Avoid any intense exercise close to bedtime.
- Bring earplugs and blindfolds to help dampen noise and block out unwanted light during sleep.
- Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
