Managing Jet Lag Insomnia

A lot of insomniacs who travel frequently know all too well that jet lag can significantly worsen insomnia. Along with making it more difficult to sleep, jet lag can also result in sleepiness during the day, bafflement and complication concentrating and stomach disturbance.

Depending upon the quantity of time zones travelled and whether the journey is east or west, jet lag can result in a momentous phase advance (e.g., our circadian rhythm is shifted earlier) or a phase delay (our circadian rhythm is shifted later), resulting in sleep care or sleep-onset insomnia. The extent and harshness of jet lag symptoms increases with the amount of time zones crossed.

Generally, we need about one day per time zone travelled to harmonize our circadian rhythm to the new time zone. Crossing one time zone might result in only mild or no signs of jet lag, while flying halfway around the globe can make symptoms that last for weeks. Being unable to sleep comfortably on aircraft, along with the anxiety of traveling in today's security-conscious world, exacerbates jet lag symptoms.

If you are travelling across more than a few time zones but plan to stay at your journey's end for only a few days, you will not have time to regulate to the new time. Therefore, you are better off sustaining your usual sleep-wake schedule as much as practicable. If you are staying in the new time zone for more than a few days, the subsequent tips will help you to diminish jet lag:

1. Gradually alter your bedtimes and arising schedule to the destination time zone before departure on your trip. This means arising and going to bed earlier for eastbound flights and going to bed later and arising later for westbound flights.
2. Drink lots of water and stay away from caffeine and alcohol during your flight to curtail dehydration, which exacerbates jet lag.
3. A sleeping pill for a night or two may make it simpler to sleep on the airplane and alter to the new time zone. Use a newer generation, short-acting sleeping pill like Sonata or Ambien.
4. Upon arrival in the new time zone, alter your sleep schedule right away to the local time (e.g., don't sleep during the day). Use outdoor light and physical activity to prevent daytime sleepiness. Schedule eating at the local time. Try not to go to bed until it is time to retire in the local time zone. If needed, take a little nap of an hour or less to help you get through the day. Follow the same methods upon your return home.
5. Give yourself some time to modify to the new time zone and don't schedule much the first day. If you are on business, arrive a day or two before meetings if achievable.