How can I make jet lag easier?

A few basic steps may help prevent jet lag or reduce its effects:

1. Arrive early.
2. Get plenty of rest before your trip.
3. Gradually adjust your schedule before you leave.
4. Regulate bright light exposure.
5. Stay on your new schedule.
6. Stay hydrated.
7. Try to sleep on the plane if it’s nighttime at your destination.

Should I nap when jet lagged?

And, despite what travelers may have heard about avoiding naps if they’re trying to beat jet lag, he said that a 30-minute to hourlong snooze is actually beneficial because it gives you enough energy to stay awake through the day but still get a good night’s rest.

Why can’t I sleep when I travel?

“When traveling to different time zones, the brain’s natural mechanism for falling asleep can be disturbed,” says Williams. Sleep patterns depend on light cues and certain brain chemicals (like melatonin) for sleep to happen on a regular rotation, and time zone changes confuse the body’s circadian rhythm.

Should I sleep or stay up?

Ideally, you should stay out of the bedroom for a minimum of 30 minutes, Perlis says. You can go back to bed when you start to feel sleepy. You’ll be more likely to fall asleep faster if you go to bed when you’re drowsy. Sometimes it’s helpful to pick a time up front, be it 30, 60, 90, or 120 minutes, says Perlis.

Is it better to get no sleep or 2 hours of sleep?

Sleeping for a couple of hours or fewer isn’t ideal, but it can still provide your body with one sleep cycle. Ideally, it’s a good idea to aim for at least 90 minutes of sleep so that your body has time to go through a full cycle.

Which way is jet lag worse?

Most people find that jet lag is worse when traveling east than it is when traveling west13. Jet lag differs based on the direction of travel because it’s generally easier to delay your internal clock than advance it. Jet lag does not occur on north-south flights that do not cross multiple time zones.

How can I get better sleep while traveling?

6 Tips for Better Sleep When You Travel

1. Sleep strategically. Three days before you’re scheduled to travel, begin moving your bedtime an hour earlier (or later, as appropriate) than you normally would.
2. Go with the local flow (usually).
3. Abide by the two-day rule.
4. Let there be light.
5. Move your body.
6. Take melatonin.

How to tame jet lag with kids and save your family?

Hillary Roland, N.D. of Walnut Creek Naturopathic in Walnut Creek, Calif., recommends adjusting kids’ bedtimes before the trip “by half an hour every couple of days to start to get them closer to the destination clock when you leave.” Erignac also makes sure her kids get ample sleep before departure.

What foods are good for jet lag with kids?

Watermelon and strawberries are two of my go-to fruits. Soursop is my favorite (AKA guanabana fruit in Latin America) when I’m in Asia and it’s available. Vitamin D, fresh air and a little exercise are the best things for you when you land in a new time zone and are suffering from jet lag with kids.

How to get over jet lag on a plane?

Not surprisingly, sometimes your best efforts for managing jet lag go out the window. Get over it by anticipating it as part of the trip, like getting lost or missing a train. It might even make for a funny family story (at least in retrospect) that will be shared on future trips.

When does jet lag start to affect babies?

Babies who are “newborn to 2 months have not yet established a diurnal cycle, so jet lag will probably not impact them,” she says (though, she notes, infants that young are also more at risk for catching an infectious disease while on a trip). For kids ages 2 to 5, time-zone changes start to cause regression.