Traveling from east to west can make you sleepy when you get there but traveling from west to east will make it hard to fall asleep. No matter how far you travel, jet lag can wipe you out and make you feel disconnected and groggy for a day or two. However, with a little planning, you can reduce that grogginess and dig into your travel plans with energy.
Try Natural Sleep Aids
A simple way to gently lull your body to sleep is to use a natural sleep aid. A warm cup of tea may work for you, or even warm milk if you can find it. If you prefer to try something a bit quicker, Melatonin can be used for both children and adults. Other supplements that can gently guide you into deep sleep include chamomile and lemon balm. According to TruVision, using chamomile can help you get a better sleep, stay relaxed, and help you be more well rested.
As a general rule, maneuvering your way through airports isn’t fun. If you can push yourself to stay up late and get up early, you can caffeinate up enough to get through the airport in some semblance of order and sleep on the plane. This is especially helpful if you’re flying overseas during the night. Of course, traveling tired may mean that you’re not as mentally sharp as you would normally be. If you know the morning will be tough, take care to pack as much as possible the night before and to have your travel gear set out and ready to go.
Adjust Meal Times
It’s hard to move around when flying or taking the train. You may find that your gut gets sluggish and that you just don’t get hungry. According to AirHelp, you should drink plenty of water and try to put off eating a big meal until you arrive. Then treat your tummy to a breakfast meal with coffee to boost your energy and wake your brain. Load up on protein once at your destination. Wait to enjoy carbs until it’s time to go to bed.
Avoid Alcoholic Beverages
Alcohol may numb your mind and make you think you’re sleepy, but the sleep you get after a glass of wine or a mixed drink isn’t quality rest. In fact, by drinking yourself to sleep you may actually increase your risk of snoring or apnea, resulting in exhaustion when you do wake up. Give yourself at least 24 hours once you’ve arrived before enjoying any alcohol to let your sleeping pattern settle in.
Try a Hot Bath
Take a hot bath before you travel. To drop into deep sleep, your core body temperature needs to drop. If you can elevate your body temperature before you travel, you may find that you can stay up longer and be alert later during your travels, making it easier to fall asleep when you get to your destination.
Exercise
Once you’re at the airport, strap on your carry-on and go for a walk. Boost your heart rate by moving your body through space. Shift the carry-on from side to side to keep your spine in healthy alignment. If you’re forced to sit, use your tablet or laptop to read or do some work. Keep the screen light on your face. Do whatever it takes to keep yourself alert and moving so that when you do get to your destination, you can sleep deeply and well that first night.
When you travel, you have to pack carefully so you have what you need when you arrive. By planning ahead to beat or at least manage jet lag, you can change your waking pattern. As you alter your energy throughout your waking day, you have a better chance of restful sleep after dark.
Here are some more great tips: Top 6 Tips to Keep in Mind When Traveling With a Newborn