Technology and innovation in the aviation sector have truly made the world a smaller place. One can reach the far corners of the globe earlier than before and non-stop. This said, a great number of international travelers fly long distances across many hours and touch down experiencing jet lag. Amongst one of the most common sleep disorders, Jet lag induces when you travel across multiple time zones and this, in turn, affects your internal clock or circadian rhythms. In essence, your internal clock takes time to adjust to the new time zone and this can lead to sleeplessness. So, the next time you’re off to explore the seven seas or jumping on a plane to head back home, remember these handy tips to reduce the effects of jetlag.

Rework your body clock

If you are nearing your flight date to a different time zone, alter your sleep pattern to the new time zone beforehand. If you’re flying eastward sleep an hour earlier and if you’re heading west, then sleep an hour later. This altered sleep cycle will help the body clock cope a little easier

Rest well

To reduce the effects of jet lag after landing, it is essential that you rest well before taking off. Taking off while tired and sleep deprived is only going to make it harder for you to cope. While in the air, try and get in some exercise by walking through the aisle and stretches.

Adapt quickly

Once you land at your destination, try and adapt to the local time zone quickly. The sun helps reset the body clock, so try and not hit the bed until it turns dark over there. If you are desperate for a nap as soon as you land, try and limit it to an hour or two.

Hydrate yourself

Ensure you consume plenty of water while onboard the airplane. A well-hydrated and cool body helps induce sleep easier. Try to avoid both alcohol and caffeine as they cause dehydration and prevent sleep. Furthermore, go easy on the food. Eat lighter meals.

Carry sleeping aids

Travelling across time zones makes it hard to fall asleep. With you struggling, the slightest disturbance can make things worse. Keep earbuds, noise cancellation headphones, sleeping mask, a comfortable pillow handy. Try and block out as much disturbance as possible to maximize your chances of falling asleep.

Medical help

If you’re constantly on the move or have a trip to take in short notice, you won’t have much time to prepare your mind and body to deal with jet lag. Talk to your doctor about Melatonin or Ramelteon doses that can help induce sleep easily. There are a number of over the counter sleeping pills which your doctor could help with.

Comfortable environment

Regardless of your landing and checking into a hotel or heading back home, it is essential that you have a comfortable and cozy sleep environment. The room should be at the optimum state to help fight sleeplessness. Room temperature, the lighting, the cleanliness, the silence and the quality of the sheets all play a crucial role. If you’re one of them who have bamboo sheets to fall asleep on, that’s a huge step at coping with jet lag. Bamboo sheets are a more comfortable and healthier alternative to traditional sheets. If you haven’t considered bamboo sheets yet, you can check them out here.