How to Sleep Effectively While Jet Lagged

Jet lag is a common problem faced by many frequent travelers, and can make adjusting to new time zones quite difficult. Jet lag occurs when your body’s natural circadian rhythm is disrupted due to crossing multiple time zones quickly. This can leave you feeling fatigued during the day and wide awake at night. In this blog post, we will discuss some tips on how to sleep while jet-lagged so that you can avoid the negative effects of jet lag and enjoy your travels.

Understand Your Circadian Rhythm

The first step in overcoming jet lag is understanding your body’s circadian rhythm. The circadian rhythm refers to the internal clock within our bodies that regulates sleep-wake cycles, hormone production, and other bodily functions over a 24-hour period. When traveling across different time zones, it takes some time for our bodies to adjust to the new external cues such as light exposure and meal times.

Create a Sleep Schedule

One of the best ways to combat jet-lag is by gradually shifting your sleeping schedule before embarking on a long flight. If possible try going bed earlier or later according to where you will be traveling before leaving home so that when you arrive at your destination there isn’t too stark of contrast between local daylight hours versus nighttime hours.

Avoid Caffeine and Alcohol

Both caffeine and alcohol are known for disrupting sleep patterns which makes them something you should avoid if trying to get enough rest whilst managing jetlagged symptoms . Caffeine being found in coffee or energy drinks as well as chocolate products should not be consumed any closer than 6-8 hrs prior bedtime whereas alcohol consumption should only be done with caution (if at all) since it has been shown disrupt REM cycle stages causing even more fatigue after waking up rather than helping alleviate tiredness

Adjust To New Time Zone

Get sunlight exposure

Natural light is the best way to reset your internal clock. If you arrive in daylight hours, expose yourself to sunlight as much as possible immediately upon arrival. Take a walk or sit in an outdoor area that’s exposed to natural light for at least 30 minutes.

Avoid Bright Screens Before Bedtime

Bright screens can suppress melatonin production, which is the hormone responsible for regulating sleep-wake cycles. For better sleep quality and quantity while fighting jetlag symptoms try avoiding screen time before bed including televisions , phones, computers tablets etc..

Create A Relaxing Environment

Pack Earplugs & Eye mask

Creating a comfortable environment conducive to sleep may not always be possible when traveling so consider bringing ear plugs and eye masks just incase excess noise or bright lights are preventing good rest


Jet lag can have negative effects on your health and well-being during travel however by keeping some of these simple tips in mind you stand a great chance at being able to overcome them! By gradually shifting sleeping patterns around new arrival times zones and creating an optimal sleeping environment will help set up our bodies for success when trying manage the stressful aspects of travelling long distances .