How to sleep better when switching time zones…

Different time zones can confuse your body’s internal clock or circadian rhythm and disturb your sleep. Adjusting to the new local time can be more challenging for your body the more time zones you traverse. Also, when you take a trip from west to east your chances of experiencing difficulties in sleep are much more, because while it is easy to delay sleep time, it’s more difficult to shift your sleep time earlier. However, here are some ways that could help you adjust:

• Try preparing yourself for the new time zone beforehand. Change your bedtime and wake up time either later or earlier than usual for at least three days before your trip to facilitate your body’s internal clock shift closer to the new time zone. You could also reach a day before if you have any important work commitment or any other important occasion to attend, just to give you a little cushion period to rest up.
• Get some sunlight. If you arrive at your destination at daytime, go for a walk outdoors to help your internal clock adapt to the new time zone. Try not to take a nap (or limit it to less than half an hour). Try to get direct sunlight exposure for at least 15 minutes during your first few days there, which will help you adjust fast.
• When you arrive at night time, engage in relaxing activities, eat lightly and dim your lights, and create a calm atmosphere for a good night’s sleep. Train your body to believe it is night time because it will naturally not respond that way. To create the right setting use earplugs and an eye mask.
• Take a natural sleep aid called melatonin if you are still finding it hard. Melatonin will help you fall into the new routine. It may help sync your body’s internal clock to the new time zone if taken a few hours before your required bedtime. Adults who are crossing five or more time zones will find it helpful because it can help you sleep at the right time. However, don’t take too many or for too long and consult a doctor if jet lag is acute.

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