How to Sleep Better While Traveling Across Time Zones

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For many people, travel is a big part of life. Whether for vacation or work, healthy sleep can affect how you feel while on your trip. Without proper sleep, your trip can quickly become less enjoyable or productive.

Your body thrives on routine, especially when it comes to sleep. Your circadian window, otherwise known as your bodies' internal clock, generally expects sleep during a certain timeframe each night.  Therefore, traveling across time zones can confuse your circadian window and cause sleep disturbances that affect the quality of your health.

Sleep with a Plan

Before your travel date, begin planning out your sleep schedule. Calculate the time difference of where you are going and start adjusting your sleep schedule 30 minutes to an hour ahead or behind to prepare your body for the upcoming change.

If you have a long layover or plane ride ahead, bring the items necessary to relax and even sleep at the airport or on the plane. Here are a few items you should consider bringing with you while traveling:

  • Layers of clothes. Planes are frequently either too hot or too cold. Dressing in layers will help you be prepared for whatever the temperature might be.

  • Headphones. Sometimes planes can be noisy. Pack your headphones so that you can turn on your favorite tunes to help you relax or potentially fall asleep.

  • Neck pillow. If you want to relax your head or even take a quick nap, a neck pillow can help with comfort.

  • Reusable water bottle. Staying hydrated is very important while traveling. Bringing a water bottle allows you to drink and refill your water as much as you want. 

Go with the Flow

As tempting as it might be to go straight to sleep or stay up all night (depending on the time change), try your hardest to sync your body to the current time of your destination. If you are arriving at the beginning or middle of the day, sleep as much as you can on the plane so that you are ready to go with the local time. If you are arriving at the end of the day or night, try your best to stay awake on the plane so that you can sleep through the night.

Rest Up and Conquer Your Trip

Taking the time to prepare your body for a shift in time zones can help you be fully present during your trip! Follow these simple guidelines as you prepare for any upcoming travels so that you can enjoy your trip to the fullest extent.

At FusionSleep®, we have dedicated our entire medical practice to helping patients get their lives back through healthy sleep. We offer various sleep solutions, including in-lab and at-home sleep testing options and virtual appointments on our established telemedicine platform.  Contact us today on our website or by calling 678.990.3962.

Lisa Driscoll