The Sleep Foundation has provided tips on how to reduce Jet Lag symptoms by reducing sleep stress. We wanted to share some of these valuable tips with you.
This foundation explained how there are two different types of stress that can increase the symptoms of Jet Lag. One is titled “The First Night Effect” this occurs when a traveler is in a new and unfamiliar sleeping environment. The other stress is called “On-Call Effect” this can happen when sleepers have a constant worry that a noise or other disruption might wake them up. Both of these stresses can cause a traveler to not sleep well and cause more stress and an increase in Jet Lag.
Tips to overcome these stresses ,that The National Sleep Foundation offered, are the following
- Bring elements or objects from home like a picture of the family, favorite pillow, blanket or even a coffee mug) to ease the feeling of being in a new environment.
- Check with the hotel to see if voice mail services are available to guests. Then, whenever possible, have your calls handled by the service.
- Check your room for potential sleep disturbances that may be avoided; e.g., light shining through the drapes, unwanted in-room noise, etc.
- Request two wake-up calls in case you miss the first one.
Other Sleep Foundation tips to defeat Jet Lag are these.
- 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”
- Upon arrival at a destination, avoid heavy meals (a snack—not chocolate—is okay).
- Avoid any heavy exercise close to bedtime. (Light exercise earlier in the day is fine.)
- Bring earplugs and blindfolds to help dampen noise and block out unwanted light while sleeping.
- Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
- Contrary to popular belief, the type of foods we eat have no effect on minimizing jet lag.
This Foundation also gave this information on Melatonin that we would like to share, “One OTC product receiving a lot of attention lately is melatonin. Melatonin is a naturally secreted hormone in humans that affects the body’s circadian rhythms. There is some evidence that when administered during the day, melatonin increases the tendency to sleep, but at night, the amount of sleep is unaffected. Currently, melatonin is largely available only in health food stores and is not regulated. Therefore, melatonin is, at present, an experimental approach to sleep problems and travelers should consult their physicians before using it.”
If your doctor does approve melatonin check out World Wide Labs for an all natural option.
Source Sleep Foundation