Sleep issues are quite common after traveling overseas due to factors such as jet lag, changes in time zones and disrupted sleep patterns. It’s frustrating to feel tired and disorientated after you arrive. However, there are many things you can do to help your body adjust to the new time zone and minimize the impact of jet lag. In this article, we’ll discuss some of the reasons for sleep disturbances after international travel and provide some tips and tricks to help you get some much-needed rest.
Understanding Jet Lag
Jet lag, also known as desynchronosis, is a temporary sleep disorder caused by traveling long distances across different time zones. It occurs when our body’s internal clock, known as the circadian rhythm, is disrupted, resulting in a mismatch between our body’s natural sleep-wake cycle and the local time at our destination. This mismatch can cause a range of physical and mental symptoms, including insomnia, fatigue, irritability, and difficulty concentrating.
Causes of Jet Lag
Jet lag is primarily caused by the rapid change in time zones, which can throw off our body’s circadian rhythm. Other factors that can contribute to jet lag include:
- Cabin pressure and reduced oxygen levels
- Disruption of regular meal times
- Exposure to artificial light and lack of exposure to natural light
- Stress and anxiety related to travel
Symptoms of Jet Lag
The symptoms of jet lag can vary depending on the individual, the direction of travel, and the number of time zones crossed. Some common symptoms of jet lag include:
- Insomnia or difficulty sleeping
- Daytime fatigue and lethargy
- Irritability and mood swings
- Difficulty concentrating and making decisions
- Digestive problems, such as constipation or diarrhea
- Headaches and muscle aches
Tips to Overcome Jet Lag
While jet lag can be challenging to overcome, there are several strategies that travelers can use to minimize the symptoms and adjust to the new time zone more quickly.
Before Your Flight
- Adjust your sleep schedule: If possible, try to gradually adjust your sleep schedule to the time zone of your destination a few days before your flight. This can help your body adjust more quickly to the new time zone.
- Stay hydrated: Dehydration can worsen the symptoms of jet lag, so be sure to drink plenty of water before and during your flight.
- Avoid alcohol and caffeine: Both alcohol and caffeine can disrupt your sleep patterns and worsen the symptoms of jet lag. Try to avoid these substances before and during your flight.
During Your Flight
- Get up and move around: Sitting in a cramped airplane seat for hours can worsen the symptoms of jet lag. Try to get up and move around the cabin every few hours to stretch your legs and improve circulation.
- Sleep on the plane: If possible, try to sleep on the plane to help adjust to the new time zone. Bring a comfortable travel pillow and eye mask to help block out light and noise.
- Stay hydrated: Dehydration can worsen the symptoms of jet lag, so be sure to drink plenty of water during your flight.
After Your Flight
- Get outside: Exposure to natural light can help reset your body’s internal clock and adjust to the new time zone. Try to spend time outside during the day, especially in the morning.
- Stick to local meal times: Eating meals at the local time of your destination can help reset your body’s internal clock and reduce the symptoms of jet lag.
- Avoid napping: While it can be tempting to take a nap after a long flight, this can make it harder to adjust to the new time zone. Try to stay awake until your normal bedtime to help your body adjust more quickly.
By following these tips and being patient with your body’s adjustment process, you can minimize the symptoms of jet lag and enjoy your international travels to the fullest.
FAQs for can’t sleep after international travel
Why can’t I sleep after traveling internationally?
Jet lag is the most common reason why people struggle to sleep after traveling across time zones. It occurs when your body’s internal clock becomes disrupted due to the sudden change in time zones. Your body needs time to adjust to the new schedule, and this can lead to difficulty falling and staying asleep. In addition, discomfort from sleeping on a plane and changes in air pressure and temperature can also disturb sleep patterns.
How long does it take to recover from jet lag?
Recovery time varies from person to person and depends on several factors, such as the number of time zones crossed, age, and overall health. However, it generally takes a few days up to a week for most people to fully recover from jet lag. It’s essential to establish a regular sleep schedule, expose yourself to sunlight during the day, and avoid alcohol and caffeine consumption to alleviate the symptoms of jet lag.
What are some tips for getting a good night’s sleep after international travel?
There are several tips you can follow to improve your sleep after international travel. Firstly, try to stay awake during the day and get plenty of sunlight exposure. At night, make sure your sleeping environment is comfortable, quiet, and free from distractions. Try to maintain a regular sleep schedule, even if it means adjusting to the local time zone. Avoid caffeine, alcohol, and heavy meals before bedtime. Relaxation techniques such as meditation, deep breathing, or yoga can also help promote better sleep.
When should I see a doctor if sleep problems after traveling persist?
Most people experience transient sleep disturbances after traveling internationally, and these resolve on their own with time. However, if sleep problems persist for longer than two weeks, it’s advisable to seek medical advice. Your doctor may recommend prescription sleeping pills or other medication, such as melatonin, to help you get back into a regular sleep pattern. They may also suggest a sleep study to rule out any underlying sleep disorders.