Guide to getting a good sleep while traveling

The optimal time for our bodies to sleep are from 11pm to 7am, which is called the circadian window. Traveling 2 or more time zones can disrupt this circadian window. These are a few tips to minimize sleep disruption according to Charlene Gamaldo, the medical director for the Johns Hopkins Center for Sleep.

1. Sleep strategically. Three days prior to your scheduled travel, move your bedtime an hour earlier (or later) than normal, then add a second hour the next day and a third hour the third day. It takes one day per time zone for your body to adjust, and this can ease the transition.

2. Go with the local flow. After you land, get in sync with the local schedule. If you land there in the daytime, sleep on the plane, but stay awake at the destination. If you land there at night, then stay awake on the plane and sleep after you land at your destination.

3. Abide by the 2-day rule. If you are staying somewhere fewer than 2 days, stay on your own regular schedule, and avoid adapting to the other time zone.

4. Let there be light. When traveling eastward, It is preferred to get maximal light exposure in the late morning or early afternoon, which shifts your circadian rhythm closer to your destination's time zone. The goal is to re-calibrate your clock so that it is closer to bedtime at your destination. Traveling eastward, you would need to wear sunglasses to minimize light exposure. When traveling westward try to get light exposure in the early evening. Go for a walk or eat outdoors to push your circadian rhythm later.

5. Move your body. In the morning, at your destination, take a warm shower, which increases core body temperature which in turn triggers your circadian rhythem.

6. Take melatonin. Melatonin levels in the brain rise about 2 hours before bedtime. At your destination, you may need to take over the counter non-prescription melatonin to help you sleep and re-adjust your internal clock. It is not a cure for jet lag though. Light exposure during the day is more effective in resetting your internal clock.

References: https://www.hopkinsmedicine.org/health/wellness-and-prevention/6-tips-for-better-sleep-when-you-travel

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