How to Sleep Soundly When Switching Time Zones

Switching time zones often results in sleep difficulties upon arrival, whether you’re travelling for business or jetting off on an exciting holiday. You know you’re in a new time zone, but unfortunately, your body clock can take a while to catch up; you may know this as “jet lag” or “time zone change syndrome.”

Jet lag can affect how you function and feel during your travels. It impacts your alertness during the day and your sleep quality at night. Thankfully, there are ways to prepare for and combat the side effects of switching time zones. Here are a few tips to encourage slumber when you cross one or more time zones:

1. Give your body clock a head start

If you know you’re heading to a new time zone, you can give your circadian rhythm a head start. Depending on how many time zones you’re crossing, you should gradually change your evening routine a few days or weeks before your trip so that it is closer to the new time zone.

For example, if you’re travelling east, start waking up and going to bed earlier than usual. If you’re travelling west, go to bed and get up a little later. This helps your body begin the transition to the new time zone, reducing the impact of jet lag upon arrival.

While first-class seating often provides the luxury and home comforts of a big armchair and quiet space, you’d probably triple the cost of your whole holiday. For a more budget-friendly option, let’s look at where it is best to sleep in economy class:

• Avoid high-traffic areas near the galleys or lavatories.
• Make sure your seat reclines; many in the exit rows do not.
• Avoid the back of the plane if there is turbulence; the back will feel it the most.

Hopefully, these little tips will allow you to get some shut-eye on the plane; your body will thank you when you land refreshed.

3. Stay hydrated

This is especially important if you’re flying. Changes in altitude as you fly can cause dehydration, which makes it more difficult for your body clock to adjust. To combat this, drink plenty of water before and during your flight.

4 . Consider sleep aids

Pack some herbal sleep aids to help you sleep at the right times when you reach your destination. There are many natural options, such as lavender, chamomile, and hops. These gentle remedies can make a big difference in helping you drift off. Plus, they’re easy to pack and use—whether you bring a sachet of dried herbs, essential oils, or herbal teas, you’ll be well-prepared for a restful night’s sleep. If you’re flying, just double check with your airline the rules and regulations around travelling with these items.

5. Combat fatigue

When you arrive at your destination, resist the urge to nap right away. To help your body adjust, aim to stay awake until it’s nighttime in your new time zone. The National Sleep Foundation suggests choosing flights that land in the early evening to align your arrival with the local evening and stay up until around 10 pm local time. This provides a smoother transition into the new time zone.

To stay alert, try enjoying a cup of coffee or tea, keeping hydrated, and having a meal. Just be careful not to overdo the caffeine, as it might affect your sleep. For tips on balancing caffeine and sleep, check out caffeine and sleep: how to find the balance.

If a daytime nap is necessary, keep it short—ideally no longer than 30 minutes, this will help prevent it from interfering with your nighttime sleep. Set an alarm to avoid oversleeping and to help your body adapt more effectively to the new schedule.

6. Get outside

Light plays a big role in keeping your body clock in check, so getting outside and soaking up the sunlight can help to reset your body clock. Sunlight prohibits the release of melatonin, and when it starts to get dark, this sleep hormone begins to be released again. Going for a walk after sunset can also help your body adjust to the new time zone.

7. Live like a local

It’s recommended that you adjust your other habits to the time zone of your new destination. Embrace the local customs as quickly as possible; this will help you cope with the time difference more comfortably and enhance your travel experience. Dive into the local cuisine at the appropriate meal times, join in on local activities, and explore the sights during daylight hours. You’ll feel better and make the most of your adventure by syncing up with the local rhythm. Plus, it’s a great way to immerse yourself in the culture and create memorable experiences.

8. Bring home comforts

Whether you’re in a hotel room or self-catering accommodation, your temporary bedroom won’t be the same as yours at home. Changes in temperature, noise, sleep surface and other external factors can affect your ability to sleep. Bring home comforts, like a pillow or blanket, to ease yourself into a peaceful snooze.

Remember to bring your earplugs and sleep mask in case your room is noisy or light shines through the curtains. You could also turn on a fan to create white noise to block out other sounds from the hotel. For more sleep remedies, delve into how to sleep well away from home.

When you cross time zones, there’s a dramatic shift in your exposure to light, so it can take some time for your body clock to adjust. How much this affects you will depend on three things:

1. The number of time zones crossed – The more time zones you cross, the harder it is to get over your jet lag, as it’s more of a sudden change for your body to adjust to. Generally, it takes one day per changed time zone for your circadian rhythm to sync up with the new time zone.
2. How fast you travel – If you travel via road or train, your body has more time to adjust to new time zones. The gradual change will help to reduce your jet lag. Conversely, if you fly to a new time zone, the sudden change leaves no time for your circadian rhythm to adjust.
3. The direction you travel – Travelling westward is easier than travelling eastward. Your body clock can adjust to extra time more easily than less time. Think how much harder it is to get up extra early in the morning (eastward travel) compared to how easy it is to stay up a few hours extra (westward travel).

There are other factors to consider as well, such as the change in seasons as you travel across the world. For instance, flying to Australia and back can cause your body clock to go into chaos. The change in seasons can affect your sleep patterns. And, as you are travelling from summer to winter, and vice versa, the rapid change in seasons can potentially trigger seasonal depression. Otherwise known as Seasonal Affective Disorder (SAD), this type of depression can cause low mood, making it difficult to get out of bed. If you know you suffer from SAD, give yourself a little leeway when travelling to different locations.