In a recent post to Huffington Post’s “Healthy Living” blog, an expert shared tips and information on how to readjust sleep after traveling across time zones. Amer Khan, M.D., board certified in sleep medicine and neurology, shared 10 tips on getting your body back on track. Here are Protect-A-Bed’s favorite five:
- Don’t worry about sleep, just plan for it. Knowing your body keeps you in control.
- Taking 30 minute naps or less can really help. Sleeping for any longer than that can make it much harder to fall asleep later.
- No more than 3 mg of Melatonin can help you get the sleep you need. Khan suggests buying a major brand. If traveling from west to east, on the first leg of your journey take melatonin 8 to 10 hours after your “natural waking up time at home,” not the time you woke up to catch the flight. Continue this routine as you head east to help adjust your circadian clock to the locations “bedtime.”
- A moderate to strenuous 30 minute workout upon arrival at your destination will also help you stay alert in the new time zone.
- If you find it difficult to fall asleep at night in your temporary location, breathing and stretching exercises in the form of meditation can trick your body into feeling relaxed, making it easier to fall asleep.
For the full list of tips, visit Huffington Post’s Healthy Living blog.