Top 10 Sleep Tips - Combat Jetlag
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1. For short trips, stay on home time
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If you’re away from home for a only a day or two, try to eat when you would usually eat at home, try to sleep when you would usually sleep at home and try not to go outside when it is dark at home.
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2. For longer trips, change your time as soon as possible
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If you are away for more than two or three days, start using the time at your destination as soon as possible. Change your watch on the flight. Try to eat and sleep on the plane at times when you would eat and sleep at your destination. The earlier you start, the easier it will be.
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3. Give yourself time
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Remember that you will still have a “slump time” when your body is telling you that you would be asleep if you were at home. Adjusting to your new time zone usually takes two or three days.
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4. Take short naps
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While you are adapting to your new time zone, short naps may help you feel more alert and perform better. It is important that you sleep for no longer than 30 minutes and that you are awake for at least four hours before you go to bed.
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5. Caffeine may be helpful but …
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Do not overdo it. Tea and coffee can help improve alertness and take about 20 minutes to have an effect, which then can last up to four hours. Do not have tea or coffee less than two hours before going to bed. Instead, opt for a herbal tea blended to promote sleep.
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6. Alcohol is not the solution
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Although it may help you to get off to sleep, you will not sleep as well during the night.
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7. Minimise use of sedatives and sleeping tablets
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They can become a habit, giving you more problems than temporary jet lag.
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8. Melatonin
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Melatonin is a naturally occurring compound which has been found to help some forms of insomnia. Taking the capsules may help to re-set your body clock. Follow the instructions from your GP. Usually it is taken it just before your planned sleep time.
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9.Go outside
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Take a walk. Sunlight is important to help your body adjust to the local time zone.
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10. Exercise
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This will help to revitalise when you arrive and reset your body clock. You should exercise during daylight hours, particularly in the early morning or late afternoon and not too close to bedtime.
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Download the Top Ten Tips to Combat Jetlag - PDF »
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