Things can get a little haywire when traveling to a different time zone. Since the timings of your destination usually differ greatly, adjusting to the new sleep schedule, you will have there can get a little hard. However, your disrupted sleep schedule is not something you can control; your internal clock controls it. The circadian rhythm influences the internal clock, which is directly affected by temperature, sunlight, certain hormones, and more.
So getting an innate biological function to adjust immediately might require some planning. So if you are considering traveling to a country with a major time difference from where you currently are, here are some tips to help you adjust your sleep schedule accordingly so you can beat jet lag!
Get an evening arrival.
A great idea to beat jet lag is to get minimal sleep the day before and on the flight. Get short naps of a maximum of 2 hours. Then, ensure you set the alarm so you wake up on time and don’t sleep. This way, when your flight lands in the evening, you can go to your hotel or loved lonesome where you are staying and sleep for the night. Make sure you don’t sleep too early but at a reasonable bedtime which is the same as what you followed back home. This way, you will wake up the next day, and your sleep cycle will adjust accordingly.
Start the new sleep cycle early.
When you have your trip planned, and you know the time difference between the two countries, you can start practicing your new bedtime early. This is because if you are going West, you will be gaining hours; hence you can start sleeping earlier than you usually do, and if you are going East, you will be losing time; hence sleeping later than usual is a good course of action. This way, when you get to your destination, you will already have enough practice regarding your new bedtime!
Change the time on your watch.
When you board your plane, you should change the time on your watch to the time it currently will be in your destination country. This way, whenever you look at the watch, you will think accordingly about the time you see. In addition, this will help you adjust to the time difference a little better and help you do so before you land there.
Your body might be used to a different time zone even though it is late at night in the country you are visiting. Your body is geared for the morning; hence you think of having tea or coffee. This is a bad idea to recover from jet lag, and you should not give in to it since these act as stimulants and keep you from falling asleep at what is nighttime in the country you are currently in.