With this in mind, Ashley Hainsworth, sleep expert and founder of Bed Kingdom, has shared her top tips for minimising the effects of jet lag, allowing you to make the most of your time abroad.
Adjust your sleep schedule before traveling abroad
You can take steps to prevent jet lag even before you board your flight. In fact, one of the best ways to avoid it is to adapt your sleep patterns to the time zone you're traveling to.
If you're traveling several time zones west, waking up and going to bed earlier the night before you travel abroad will make it easier for you to adjust to your new time zone.
Depending on your schedule in the days leading up to your departure, you may want to try making this change gradually. Waking up and going to sleep an hour or two earlier each night for a few days may seem insignificant, but it can go a long way in helping your body adjust to the time difference once you arrive at your destination.
If you're traveling east, do the opposite: wake up and go to bed later in the days leading up to your departure. While this may not be possible with some jobs or work schedules, it can be helpful to slightly adjust your sleeping habits.
Bring accessories that help you fall asleep during the flight.
If your flight coincides with nighttime hours at your destination, you should try to sleep on the plane. This can be difficult, especially if you haven't yet adjusted your sleep schedule, and even if you have, many people find it difficult to sleep in unfamiliar surroundings.
While airplanes don't typically offer the most comfortable sleeping conditions, there are things you can bring on the flight that may allow you to sleep more easily. Sleep masks, earplugs, and travel pillows can all come in handy and are often sold at airports in case you forget to bring your own.
Listening to music, white noise, or other ambient sounds in the background can also help you fall asleep. Remember to bring headphones and download playlists so you can listen to them in airplane mode.
Try to stretch your legs regularly while on the plane.
Staying active and walking during the flight can help counteract some of the effects of jet lag, especially if you are flying during the day to your destination.
Staying active will keep you alert, reduce muscle stiffness during the flight, and can help prevent potential digestion problems that can arise due to jet lag.
Stretching your legs is also important to reduce the risk of blood clots, especially during long-haul flights. Walking every hour or so will be beneficial for both energy levels and overall health.
Properly calculate your light exposure
Jet lag occurs due to an altered circadian rhythm, so exposure to light at the right time can determine how intense the impact of jet lag is. If it is daytime when you arrive at your destination, it is a good idea to stay outside and get some sun, as it will help you feel more energetic and adjust your internal biological clock.
Staying indoors or somewhere away from natural light can make you feel more tired and encourage you to sleep during the day. Sleeping for extended periods during daylight hours can make it difficult for you to fall asleep at night, significantly disrupting your sleep schedule and making you feel worse.
Artificial lighting, such as from indoor lights or electronic devices, can also affect your circadian rhythm. So turning off screens and dimming the lights as much as possible before bed can help you fall asleep faster and easier.
Take short, strategic naps
If you're extremely tired after arriving at your destination and feel an overwhelming pressure to sleep, try taking short naps. Taking naps of 45 minutes or less can give you an energy boost that will help you function better for the rest of the day without severely affecting your sleep at night.
This may be especially beneficial for those traveling at night or in the early morning hours, as short naps are unlikely to have a negative effect if taken early in the day.
Try to avoid napping for eight hours or less before bed, otherwise you may find it harder to fall asleep as the evening approaches.
Limit alcohol and caffeine, but drink plenty of water.
Drinking large amounts of alcohol, especially in the hours before bedtime, can significantly disrupt your sleep. It is best to avoid drinking a lot of alcohol during your flight or the night of your arrival, as this can disrupt your sleep throughout the night or prevent you from falling asleep quickly.
Additionally, consuming caffeine during the day while traveling can also increase your alertness, so depending on the time of travel and destination, it may have a beneficial effect by aligning your sleep schedule with your new time zone.
However, if you consume caffeine in the evening, you are likely to stay awake for longer. Caffeine increases alertness by blocking the effects of the neurotransmitter adenosine, which builds up throughout the day and creates sleep pressure in preparation for the night. Therefore, consuming caffeine later in the evening can delay the onset of sleep while it remains in the body.
Caffeine and alcohol can also dehydrate you, so you should balance their effects by drinking plenty of water. Regardless of which alcoholic or caffeinated beverages you consume, staying hydrated will help minimize the symptoms of jet lag.
Consider supplementing your diet with melatonin.
Melatonin is a hormone that the body produces naturally after sunset and signals that it is time to sleep. Jet lag interferes with the timing of the body's release of melatonin.
Taking melatonin supplements is therefore believed to reset the body's natural circadian rhythm and help reduce the effects of jet lag.
While melatonin is only available on prescription in the UK, it is available over the counter in the US, so could be an option for those travelling there. It's advisable to speak to your GP in advance if you think you might need it, as it can have side effects and interact with other medications.
Plan light activities for the first few days of your vacation.
If you are planning your daily itinerary in advance, you may want to do low-energy activities on the first day or two if you anticipate being affected by jet lag.
There are many things you can do that are relatively gentle and still allow you to enjoy your new surroundings while recovering from jet lag.
Some ideas for activities on the first day include relaxing by the pool, taking advantage of the facilities at your resort or hotel, exploring the local city or town, or going to a nearby beach.
Fuentes: WebMD , NHS. https://www.bedkingdom.co.uk/beds.html