Tag Archives: sleep

How to Beat Jet Lag Quickly and Safely

If you’ve ever traveled across time zones, you know that jet lag can be debilitating and can influence your normal circadian rhythm, making you tired too early in the day or causing you to wake up too early in the morning. Jet lag can specifically cause physical fatigue and mental fog. Beating jet lag is all about managing and adapting your sleep pattern to your new location and time zone. Here is the latest and proven advice to keep your body clock ticking when traveling and to beat jet lag quickly.

1. Drink lots of water

Hydrate before, during, and after the flight! Dehydration is one of the biggest causes of jet lag, so drink as much as possible. How to know if you’re drinking enough: Keep downing water so that you visit the bathroom once an hour. After you pass through TSA security, buy a bottle of water (or bring an empty one from home) and fill it at a hydration station at the airport.

2. Avoid alcohol to beat jet lag

Alcohol has the opposite effect of hydration. Alcohol dehydrates you and can impact your sleep negatively. While it can relax you and help with falling asleep it is a sleep disruptor and lessens the quality of your sleep.

3. Use a Melatonin supplement

Melatonin is a hormone made by your body. The pineal gland in your brain produces and secretes Melatonin to help regulate biological rhythms such as sleep and wake cycles. Use Melatonin to help you sleep on the flight and during the first one to three nights at your destination. Try Melatonin at home to see which dose is most effective for you. Start with a low dose and work your way up if necessary. Ask your doctor for a recommendation.

4. Block out noise and light in flight

Most likely, you sleep in quiet and dark conditions at home. Additionally, you’re warm under a blanket. Try to replicate that environment the best you can while flying towards your destination. While first-class offers you a blanket, pillow, eyeshades, and, best of all, seats that recline all the way so you have a bed. I recommend making your economy seat as cozy for sleep as possible. Bring your own noise-canceling headphones, earplugs , eyeshades, a pillow designed for sleeping in an upright position, and a lightweight blanket or shawl.

5. Adjust to the new time immediately

Set your watch to the time of your destination the moment you take off and try to eat, and sleep accordingly. This mental trick helps make you feel as if you’re already acclimated to the new time.

6. Don’t nap upon arrival

Don’t take a quick nap upon arrival. No matter how tired you are, push through it and stay awake. For the first two nights, try to stay awake until 9 p.m. local time. Your internal clock should adjust within 48 to 72 hours.

7. Don’t sleep in to help beat lag

You’re tired and groggy, and your head feels heavy, and all you want to do is sleep. Don’t do it, don’t sleep in past 9 am at your new local time. Remember, it’s all about recalibrating your body clock or circadian rhythm quickly. Reset going to bed early, no matter how difficult, stay up until at least 9 pm. This, too, will help you minimize jet lag.

8. Go outside upon arrival

One of the best ways to sync your body to the new time zone is to go outside for a walk to envelop yourself in the natural light. Your body will begin to “read” what time it is. Some say try to go barefoot in a park for about 20 minutes. Getting your bare feet on earth will help discharge the static charge that builds up in you on the plane, which will allow your cells to recharge with healthy energy.

Final Thoughts on Beating Jet Lag When Traveling

Getting your brain in the new time zone is critical to preventing jet lag. Therefore the most effective way to beat jet lag is all about managing your sleep. The idea is to adjust your sleep pattern quickly to your destination’s time zone.

Best Tip for Storing Travel Medications

I personally keep them in my toiletry bag and never take them out, so they are always on hand for my next trip. The trick to not packing your whole medicine chest or liquids is to look for travel-sized packages of tablets, as they are light and take up minimal space in your luggage. Make sure you check the expiration date on the individual packages of your travel medications each time you go.

Should You Contact Your Doctor Before Travel?

If you’re going to a more exotic destination, visit a travel clinic first. The clinic doctor can help with vaccines and prescription travel medications. Contact your physician if you need to travel with prescriptions or medical devices. Take photos with your phone or photocopies of your prescription bottles and scripts in case of loss while you’re traveling. Having your exact dose, physician’s name and contact information available can help facilitate getting replacements in another location.

Our Top 8 Picks for Over the Counter Medications Smart Travelers Keep Handy

Anti Diarrheal and Heartburn Medication

Stomach Upsets and gastrointestinal issues are the number one sicknesses travelers fall victim to. Diarrhea is usually caused by contaminated food or water or by bacteria that your system is not used to. Rich foods, strange water, and spices are enough to cause problems for even the heartiest of travelers. Whatever the cause, you want relief as soon as you feel bad. Select tablets or capsules, as these forms won’t leak and make a mess inside your bags. Tablets and capsules are also lightweight, which is another advantage over the liquid form of relief.
Pack: Imodium or Nexium.

2. Pain and Fever Medication

These medicines can help with achy feet, sore muscles, headaches brought on by high altitude or jet lag, and so much more. One of the most typical complaints of travelers is general aches and pain caused by walking. You can easily log a lot more miles walking in urban settings in a day than you do at home. Too much walking can cause achy feet, a sore back, and overusing of muscles. Make sure you select a medication that doesn’t interfere with any other medications you’re taking. If you’re unsure as t which type of pain reliever is best for you a quick call or email to your doctor will clarify your choice.
Pack Advil or Tylenol

3. Over the Counter Motion Sickness Medicine

Feeling motion sickness in a car, bus, train, or cruise ship is absolutely awful. Nausea and dizziness can make the journey unbearable for you and your companions, especially if you’re prone to vomiting during your bouts of motion sickness.
Counter the effects with motion relief medicines Pack: Dramamine or Bonine.

4. Over the Counter Mild Laxative

Here we go with more tummy ailments. Sometimes, when you’re on the go, it is tough “to go.” Different foods, water, and getting used to any time changes can have an unpleasant effect on your digestive system. We recommend looking for products that are tablets or capsules that can’t accidentally spill into your luggage. When looking for a travel laxative, look for a mild formula, one you may have already tried. You don’t want any uncomfortable surprises.
Pack Miralax

5. Over the Counter Antihistamine

Allergies can spring up in a new climate; don’t suffer the misery of a stuffy or runny nose, itchy eyes, or sneezing. Different locations, even just a couple of hours away from home, can be a new micro-climate. A new micro-climate or location can encourage different grasses, flora, and other allergy-triggering plants to create a miserable experience for you. And don’t think that an urban or city location is exempt from triggering allergies.
Pack Claritin or Zyrtec

6. Over the Counter Cough Drops and Suppressant

You’re at an increased risk of getting sick while traveling. Usually, it’s only a cold or related symptoms. Those symptoms can be irritating to you and your companions. Cough suppressants can help soothe your throat so you don’t cough as much, and a suppressant does, well, what the name implies. Pack Halls or Cough Relief Soft Gels

7. Over the Counter Decongestant

One of the worst feelings is a stuffy nose, a runny nose, or a sinus pressure headache, especially when flying when the changes in altitude can cause discomfort and even pain. Look for non-drowsy formulas. Benadryl can cause drowsiness, so be careful when using it. We like to opt for non-drowsy formulas. Pack: Sudafed or Mucinex

8. Over the Counter Sleep Aid

These can come in handy to help overcome jet lag, noisy sleeping conditions, and uncomfortable sleeping conditions while en route. Frequent flyers keep a sleep aid handy in their carry-on for longer overnight flights. Read the packaging so you don’t inadvertently find yourself groggy upon arrival at your destination. You certainly don’t want to drive in a sleepy state. Consider using eyeshades and earplugs to also assist in getting the rest you want.
Pack Unisom or Melatonin

Travel confidently by thinking ahead and having solutions in your bag for any minor inconveniences and symptoms that travel may throw your way. Over-the-counter travel medications can help you feel better, sleep well, and get the most out of your travels.

Bonus Tip:

Keep your small bottles of travel medications (pills or soft gels only) with your toiletry bag. That way, you’ll remember to bring them with you and the comfort they can provide. If you’re a mom of a young child, store and bring any medicines they may need in the same fashion. Lastly, keep other medication information here, too.

1. Book Your Flight Just Right

The first choice is to pick a nonstop flight. If you must have a connection try to break it up into a long and short leg rather than two legs of the same length. You’ll have more time for uninterrupted sleep on the longer leg.

Regular airplane seats don’t recline much, you’ll need a few tricks to get the sleep you crave. Read on

2. Select Your Seat Wisely

Choose a window seat for less interruption from seat-mates who need to pass in front of you as they make their way to the aisle. If you sleep on your right side choose a seat on the right side of the plane. That way when you turn you’ll be facing the window not the traveler in the seat next to you. Same idea if you sleep on your left side, select a seat on the left side of the plane to maximize privacy. Back sleepers, either side of the aircraft is fine. For all try to select a seat not directly across from the galley or near the lavatories for maximum quiet.

When looking at the seat map pay attention if the bulkhead or exit row seats that offer more legroom also recline, many do not. Pass on the legroom they offer and opt for a seat that reclines. A reclining seat with less legroom is better for sleeping than a seat that doesn’t recline and offers more legroom.

3. Dress for Comfort and Sleep

Wear loose clothing for comfort. If you have to arrive wearing business attire, pack it in your carry-on and change just prior to arrival, you’ll look freshener. We recommend bringing a large wrap or shawl it can act a blanket (do this even in the summer when air conditioning can be particularly strong and uncomfortable) plus it looks fashionable draped around your neck. Men should opt for loose or stretchy pants. Many jeans today are made with a hint of lycra for comfort.

4. Bring Your Own Pillow

Airlines don’t have enough pillows on board for everyone, and the style they offer is not necessarily the best for sleeping while sitting upright. Fortunately, there are several styles of travel pillows, designed especially for sleeping on board so you’re sure to find one that’ll give you the support and comfort you need for sleeping in an airplane seat. We like inflatable neck pillows that help keep your head from flopping over to one side or onto your chest. If you’re concerned about the bulkiness of bringing your own pillow, select an inflatable one you only blow up when flying and then deflate to store in your carry on bag.

how to sleep on a plane self inflating travel pillow

Self Inflating Travel Pillow with Twist Valve

How to sleep on a plane inflatable neck pillow

Inflatable Neck Pillow Supports Head, Neck and Chin

5. Stay Warm

Cabin temps can fluctuate and you won’t be able to sleep if you’re cold, so bring your own blanket. The blankets on-board have usually been used by previous passengers and may be of questionable cleanliness. If you board late you may miss out on finding one altogether. This clever blanket rolls up to about the size of a soda can and can be stowed in your carry-on bag.

Blanket attaches to luggage, pocket + inflatable pillow

6. Use an Anti-Jet Lag Remedy

A homeopathic version (non-drug) is safe and yes, it really works. Avoid alcohol. Even if wine can make you sleepy while you’re earth-bound, in an aircraft it accelerates dehydration. You will only need this if you’re passing through multiple time zones and primarily going overseas.

7. Try a Sleep Aid

There are several over the counter options for you to consider to help you sleep on a flight. Dramamine, which helps with motion sickness can make you drowsy. Unisom and ZzzQuil are designed to help with insomnia so can help you sleep on a flight. Melatonin is a hormone. Discuss these sleep aids with your doctor for advice on which is best for you. Hint: Store your sleep aid in your toiletry bag at home so you don’t forget to pack it.

8. Block-out Noise

There are several alternatives for getting for blocking out sound. Earplugs are a good way to block-out unwanted noise, they’re small and inexpensive. If you like soothing music, make sure you pack your earbuds and phone/iPod. Noise-canceling headphones are a great investment for quiet on board too. The idea is to re-create the sleeping environment you enjoy when not flying. If you get earaches while flying due to the change in cabin pressure, you will need pressure reducing ear filters, they are different from noise-blocking earplugs!

9. Stop the Light

Light, like noise, is a sleep disrupter. The sudden opening of a window shade or the flashing light of a screen whether it is a seatback screen or a seatmates laptop can disrupt your slumber. The solution is an eye mask. Find one with formed with contours. The contour feature is a little formed cavity so your eyelids won’t touch the mask. The bonus for women is that this style doesn’t smear makeup. So you won’t wake up looking like a raccoon.

Molded Eye Mask for Men & Women + Ear Plugs

10. Buckle Up

To avoid being disturbed by the flight attendants during their safety checks make sure your seat belt is secured and visible (over the blanket.) That way the cabin attendants will pass you by.

Try out all or several of these suggestions for sleeping on a plane. A little pre-flight preparation can make your next flight pass quickly as you sleep peacefully and arrived refreshed at your destination.