Are you traveling and losing your grip with jet lag? If so, it can be frustrating. We’ve got the perfect solution - how to sleep better if you have jet lag! You won’t regret using our handy guide to get back on the right track.

Jet lag is a common occurrence for travelers - over 80% of people experience some form of jet lag in their lifetime when they travel long distances through multiple time zones, according to WebMD.

Follow our top tips to avoid jet lag - how to sleep better if you have jet lag.

First, it’s important to understand why you feel this way in the first place. Jet lag happens when your internal body clock doesn’t get the signal from sunlight or darkness that tells it to be awake or asleep at the appropriate times.

When traveling east, for example, you will lose time as your body is trying to sleep during part of the day, and then during night-time hours. The opposite is true when traveling west with jet lag.

When you travel through time zones, your body clock still expects dark hours and light hours that are appropriate for your original time zone.

Should you sleep if you have jet lag?

According to experts, give yourself a minimum of one day and up to five days to adjust to a different time zone.

During this time, the best way to sleep is not by sleeping when you feel tired, but by following your body’s normal sleep patterns. This means going to bed at the same time every night, and waking up at the same time every morning.

It may take a while for your body clock to adjust, so don’t be discouraged if you don’t start feeling like yourself for a few days after your trip.

How do you fall asleep with jet lag?

It’s best to maintain your normal bedtime routine when you travel. This means avoiding bright lights, or staying up late if you normally would be in bed.

Also, avoid caffeine and alcohol in the late afternoon or evening, and make sure you don’t eat a heavy meal. These things can disrupt your sleep cycle even further.

Jet lag is not a disease, but it can cause extreme fatigue and other symptoms if it may continue for long periods of time. If you find yourself unable to fall asleep easily while traveling through time zones, consult with your doctor or physician immediately.

If you can’t sleep because of jet lag, take a hot or cold shower, or go for a walk. This will help your body to reset the natural sleep pattern. However, avoid taking a cold shower if you have severe symptoms of jet lag.

The symptoms of jet lag usually last between 2-6 days, depending on which direction you are traveling and the number of time zones crossed. The more time zones crossed, the longer it takes to get back on track.

Jet lag comes with a wide range of symptoms, including headaches, nausea and even depression.

The symptoms of jet lag usually include extreme fatigue, insomnia or strange sleep patterns. The symptoms appear during the first few nights in your new time zone, and then may gradually get better. They are more severe if you are crossing multiple time zones, or traveling quickly through them.

You can experience jet lag, or at least the symptoms of it, even if you are hopping on a flight across the country - like from California to New York.

This may seem surprising at first, but the time change and lack of sleep is enough to trigger a disruption in people’s circadian rhythms. The more time zones crossed, and the faster you cross them, will increase your chances of jet lag symptoms.

Does jet lag cause nausea?

The digestive system is influenced by changes in light and food intake, which can cause nausea. Because of these fluctuations in the body’s circadian rhythm, many people may feel nauseous if they travel across a great deal of time zones.

If you are traveling across more than one time zone, particularly if you are doing so quickly (e.g., returning from a vacation in Europe to California), expect travel fatigue and nausea to be part of your experience. Symptoms may include headaches, lack of appetite, confusion or drowsiness.

Be sure to drink plenty of fluids when traveling across several time zones and watch what you eat. Don’t overdo it on salty foods or coffee.

The best jet lag avoidance is to plan ahead. For example, if you have an early flight, try to sleep late the night before. This will give you a good few hours of sleep before your early flight. Bring a sleeping aid with you, such as melatonin or melatonin pills (see our Melatonin buyer’s guide).

If you are traveling westward across time zones, have your dinner in the middle of the day to adjust your body clock for that new time zone. It’s easier for us to adapt to westward travel than eastward travel because our bodies naturally feel sleepy earlier at night.

How to sleep if you have jet lag

• Get plenty of rest. Take longer naps when you are traveling across multiple time zones.
  
  
• Pick somewhere quiet. If you have jet lag, you might sleep somewhere quiet. Some people find that sleeping in a quiet room helps them get a better night’s sleep. Other people find that sleeping in a noisy place makes it harder to fall asleep and stay asleep.
  
  
• Children can disturb your sleep. Jet lag is a common issue that can make it difficult to get a good night’s sleep. But even if you’re used to dealing with the feeling, children can be a huge disturbance to your slumber. According to research, children are one of the biggest sources of noise that can disrupt your sleep. They may make noise because of their excitement or because they’re trying to sleep through the noise.
  
  
• An eye mask. If you’re traveling across time zones and want to sleep through the night, consider using an eye mask. Jet lag can make it difficult to fall asleep and stay asleep, so a mask will help keep your eyes adjusted to the new time zone. Try wearing a mask for a few hours before bedtime to help you drift off.
  
  
• Earplugs. If you’re flying eastward, or if you have jet lag, there are a few simple things you can do to help get a good night’s sleep on your trip. Earplugs can be a great way to block out noise and prevent disruptions to your sleep schedule. Some people also find that wearing a mask during the day helps keep their air quality high, which can help improve their sleep at night.
  
  
• Noise-cancelling headsets. Noise-cancelling headsets can help people with jet lag fall asleep more quickly. By blocking out ambient noise, these headsets can help people sleep through the night and avoid waking up during the early hours of the morning from sudden noises.
  
  
• Be aware of your body temperature. When traveling across time zones, it’s important to consider your body’s natural sleep rhythm and temperature. To help ease the change, try to maintain a body temperature that is about the same as when you are at home.
  
  
• Wear lose-fitting clothing. Jet lag can cause fatigue and a general feeling of being unwell. One way to combat this is by wearing clothes that are loose-fitting and comfortable. This will help you sleep better and feel more awake during the day.
  
  
• Get some comfy socks. Making sleep a priority is important, and there are plenty of things you can do to ensure a good night’s rest. However, sometimes the most important thing you can do is change your socks. Sleeping in socks that are too tight or too loose can cause circulation problems, and ultimately make it difficult to get a good night’s sleep.
  
  
• Use pillows and blankets. Sleep is essential for both physical and mental health. Unfortunately, many people don’t get enough sleep each night. There are several ways to improve your sleep patterns, but one of the most effective is to use pillows and blankets. This technique can help you fall asleep faster, stay asleep longer, and have better overall sleep quality. When you use these tools correctly, you’ll be able to get the rest that you need to feel refreshed the next day.
  
  
• Watch what you eat and drink. If you’re looking to get a good night’s sleep, it’s important to watch what you eat and drink before bedtime. Consuming foods that are high in sugar and caffeine can disrupt your sleep cycle, while eating fatty or heavy meals can lead to weight gain and increased difficulty falling asleep.
  
  
• Don’t consume caffeine. Too much caffeine can keep you up at night. Consuming too much caffeine before bed can disrupt your sleep cycle, making it difficult to get a good night’s sleep. Caffeine also dehydrates you, so drink plenty of water as well.
  
  
• Sip water to stay hydrated. Water is essential for keeping our bodies hydrated. Dehydration can disrupt our sleep patterns. A recent study in The Journal of Sleep Research found that drinking water before bed can help improve sleep quality and duration. Researchers suggest that staying hydrated may be a way to reduce the risk of chronic diseases such as heart disease and stroke.
  
  
• Do some breathing exercises. Do some breathing exercises to sleep. Relax your body and mind before bedtime by focusing on your breath. Deep breathing helps to calm the mind and reduce stress. Practice these exercises for 5-10 minutes before you go to sleep.
  
  
• Sleeping pills. Sleeping pills can help people who have jet lag sleep more soundly. People who have jet lag often have trouble sleeping because they don’t know when their sleep schedule will change again. Sleeping pills can help people fall asleep and stay asleep, even if their sleep schedule changes again.
  
  
• Supplements such as melatonin. Jet lag is a common problem that can be difficult to overcome. There are some supplements that can help to ease the symptoms, such as melatonin. Melatonin is a natural supplement that helps to promote sleep. It is available over the counter, and can be taken before bedtime to help you get a good night’s sleep.
  
  
• Play white noise sounds. If you’re looking for a way to fall asleep faster, try playing white noise sounds through your headphones. White noise is a type of sound that’s low in volume and frequency, which can help you relax and fall asleep. There are many types of white noise, so find one that’s soothing to you.
  
  
• Communicate to avoid being woken up. To avoid being woken up during the night, try to communicate with your partner about when you plan ongoing to bed. This way, you’ll both be more likely to get a good night’s sleep. Try to stick to a sleep schedule so that you’re not constantly adjusting your habits to accommodate your partner’s needs.
  
  
• Set an alarm. If you’re like most people, you hate to get up in the morning. But there are ways to make mornings a little easier. One way is to set an alarm to wake up. There are many alarms out there, and each one has its own benefits. Some alarms will wake you up slowly so that you don’t feel you’re being jolted out of sleep. Others will be more jarring, which can help you get up on time.

Conclusion

If you’re planning on leaving a country or moving to a new time zone, it’s important that you make the change as smooth as possible. This can be difficult if you don’t know what to do or when to do it.

However, with the proper knowledge and awareness, you’ll be able to take the right steps to create a healthy sleep environment in your new location.

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