{"id":3036,"date":"2022-09-06T05:22:42","date_gmt":"2022-09-06T05:22:42","guid":{"rendered":"https:\/\/tripplanning.org\/?p=3036"},"modified":"2024-03-16T09:01:43","modified_gmt":"2024-03-16T09:01:43","slug":"improve-sleep-quality","status":"publish","type":"post","link":"https:\/\/tripplanning.org\/improve-sleep-quality\/","title":{"rendered":"11 Tips for Improving Your Sleep While Traveling Across Time Zones"},"content":{"rendered":"
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Do you suffer from jet lag while traveling? Here is a list of things you can do to help avoid jet lag and enjoy your trip.<\/p>\n\n\n\n

Jet lag is a condition that can affect your sleep pattern when traveling across multiple time zones. It\u2019s caused by shifting our circadian rhythm<\/a>, which is regulated by exposure to light and darkness.<\/p>\n\n\n\n

When you travel to a place where the time is different, you can experience insomnia<\/a> and wake up earlier than usual. The symptoms of jet lag can affect your ability to function during the day.<\/p>\n\n\n\n

If you want to travel across time zones<\/a> without experiencing any sleep disturbances, here are some tips that can help you adjust your body clock.<\/p>\n\n\n\n

Tips for Improving Your Sleep While Traveling Across Time Zones<\/h2>\n\n\n\n

1) Limit alcohol or caffeine<\/strong><\/h3>\n\n\n\n
\"Limit<\/figure>\n\n\n\n

If you\u2019re traveling to a different time zone, it\u2019s best not to drink alcohol or consume caffeinated beverages in the evening hours when your body is meant to be preparing for sleep. Doing so will make you feel more alert and may interfere with your ability to fall asleep.<\/p>\n\n\n\n

2) Go to bed at the same time every night<\/strong><\/h3>\n\n\n\n
\"Sleep<\/figure>\n\n\n\n

Your body is used to a certain amount of sleep each night based on your circadian rhythm (or \u201cbody clock\u201d). If you go to bed at different times every day, your body may have trouble adjusting to a new schedule, which could cause sleep disturbances.<\/p>\n\n\n\n

3) Don\u2019t nap during the day<\/strong><\/h3>\n\n\n\n
\"Don\u2019t<\/figure>\n\n\n\n

Napping<\/a> during the day can also disturb the timing of your sleep and make it harder for you to fall asleep at night. If you\u2019re having trouble sleeping, try to avoid napping during the day. Instead, try something like meditation or deep breathing exercises that can help relax your body and mind.<\/p>\n\n\n\n

4) Avoid using technology at bedtime<\/strong><\/h3>\n\n\n\n
\"Avoid<\/figure>\n\n\n\n

Technology, like your smartphone or computer, emits blue light that can interfere with the production of melatonin<\/a>. Melatonin is a hormone that helps you sleep. If you\u2019re using technology at night, try using a blue light-filtering software or app.<\/p>\n\n\n\n

5) Don\u2019t eat too close to bedtime<\/strong><\/h3>\n\n\n\n
\"Don\u2019t<\/figure>\n\n\n\n

A big meal before bed can make it harder for you to fall asleep. If you\u2019re going to have a late dinner, try to eat something light, like vegetables and lean proteins. And avoid heavy, greasy foods that take a long time to digest.<\/p>\n\n\n\n

6) Get some exercise<\/strong><\/h3>\n\n\n\n
\"Exercising<\/figure>\n\n\n\n

Exercising for about 30 minutes a day can improve your sleep. It helps reduce stress and anxiety and can make it easier for your body to relax and fall asleep. Exercise in the morning or afternoon is better than doing it in the evening. And avoid exercising right before bedtime, because it can make you too energized to fall asleep.<\/p>\n\n\n\n

Is it time for you to replace some of your old travel gear<\/strong>? Check out Today\u2019s Deals<\/strong> on Amazon<\/a> to find some great deals on travel gear and accessories.<\/em><\/p>\n\n\n\n

7) Keep your bedroom dark and quiet<\/strong><\/h3>\n\n\n\n
\"Bedroom<\/figure>\n\n\n\n

The key to a good night\u2019s sleep is creating an environment that allows your mind and body to relax. Light and noise can interfere with sleep. So make sure your bedroom is dark and quiet. If noise from outside keeps you awake, use earplugs or a white noise machine to block out the noise.<\/p>\n\n\n\n

8) Drink enough fluids during the day<\/strong><\/h3>\n\n\n\n
\"Drink<\/figure>\n\n\n\n

Dehydration<\/a> can interfere with your ability to fall asleep, so it\u2019s important to drink enough fluid during the day. This includes water, as well as other liquids such as tea, coffee, milk, juice, and soup. However, avoid alcohol and caffeine in the hours before you go to bed. Both substances can interfere with the quality of your sleep.<\/p>\n\n\n\n

9) Avoid snacking too close to bedtime<\/strong><\/h3>\n\n\n\n
\"Avoid<\/figure>\n\n\n\n

Snacking just before bed can make it harder to fall asleep. If you do need something to eat, avoid high-fat or sugary snacks, as these can lead to indigestion and interfere with sleep quality.<\/p>\n\n\n\n

10) Leave your phone out of the bedroom<\/strong><\/h3>\n\n\n\n
\"Leave<\/figure>\n\n\n\n

Phones are often a source of stress and anxiety, as they allow us to be constantly available. It\u2019s especially important not to check your phone in bed if you have trouble sleeping or suffer from insomnia. You may want to put it on silent or turn off notifications altogether so that you don\u2019t get tempted by the prospect of checking emails or social media feeds before going to bed.<\/p>\n\n\n\n

11) Get a good pillow<\/strong><\/h3>\n\n\n\n
\"Travel
\ud83d\udc49\ud83c\udffc See neck pillow for travel<\/a><\/strong> on Amazon!<\/figcaption><\/figure>\n\n\n\n

If you spend a lot of time traveling and have to sleep in uncomfortable positions (like on an airplane), you may want to invest in a good travel pillow. These pillows allow you to keep your head in a comfortable position and can make sleeping on planes or trains much more bearable.<\/p>\n\n\n

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See also: Simple Time Zone Converter App<\/a><\/p>\n\n<\/div><\/div>\n\n

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Are you looking for more information? Check out our additional resources below:<\/p>\n\n\n

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Things to Pack in Your Travel Backpack<\/h2>\n\n\n
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<\/path> <\/svg><\/span>A waterproof rain gear<\/strong> to protect you from the elements when their sudden onset catches you unprepared. \u261e Check out waterproof rain gear<\/strong><\/a> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A rain jacket with a hood<\/strong> will keep the weather from spoiling your fun, especially if your destination isn\u2019t always sunny and dry. \u261e Check out rain jacket with a hood<\/strong><\/a> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A portable fan<\/strong> that will help cool you off while you\u2019re waiting in line for attractions or walking around in the heat. \u261e Check out portable fan<\/strong><\/a> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A sunscreen<\/strong> to keep your skin protected from the sun\u2019s harmful rays, especially if you\u2019ll be spending a lot of time outdoors. \u261e Check out sunscreen<\/strong><\/a> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A pair of sunglasses<\/strong> can help protect your eyes from harmful UV rays. \u261e Check out sunglasses<\/strong><\/a> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A money belt<\/strong> to hide your cash and cards. \u261e Check out money belt<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A portable safe<\/strong> for small items like jewelry and electronics. \u261e Check out portable safe<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A lockable suitcase<\/strong> to protect your valuables while they\u2019re in transit. \u261e Check out lockable suitcases<\/a><\/strong> or lockable backpacks<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A travel wallet with RFID protection<\/strong> will keep your credit cards safe while traveling abroad. \u261e Check out RFID travel wallet<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A pair of earbuds<\/strong> that block out outside noise. \u261e Check out earbuds noise reduction<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A neck pillow<\/strong> that supports your head and reduces neck strain during travel. \u261e Check out neck pillow for travel<\/a><\/strong><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A quality sleeping mask<\/strong> to block out light. \u261e Check out eye mask<\/a><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A quality travel blanket<\/strong> that keeps you warm and cozy during sleep. \u261e Check out travel blanket<\/a><\/strong><\/strong> on Amazon.<\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>A wearable sleep tracker<\/strong> that monitors your sleep patterns and quality. \u261e Check out wearable sleep tracker<\/a><\/strong> on Amazon.<\/span><\/p>\n\n<\/div><\/div>\n\n

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Tools for Planning a Trip <\/h2>\n\n\n
\n\n

<\/path> <\/path> <\/svg><\/span>My Location Now: A Tool to Show Your Current IP Address & Location<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/path> <\/svg><\/span>Simple Time Zone Converter App: Convert Time Zones With a Simple Calculator<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/path> <\/path> <\/svg><\/span>Simple Currency Converter App: Convert Between Over 100 Different Currencies<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/path> <\/svg><\/span>Simple Weather App: Current Weather Conditions & 5 Day Weather Forecast<\/a><\/span><\/p>\n\n<\/div><\/div>\n<\/div><\/div>\n\n

\n\n

Captions for Travel Photos on Instagram <\/h2>\n\n\n
\n\n

<\/path> <\/path> <\/svg><\/span>100+ Throwback Travel Captions for Instagram<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/path> <\/svg><\/span>100+ Road Trip Captions for Instagram<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>200+ Weekend Getaway Captions for Instagram<\/a><\/span><\/p>\n\n\n\n

<\/path> <\/svg><\/span>200+ Travel Captions for Instagram<\/a><\/span><\/p>\n\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"

Do you suffer from jet lag while traveling? Here is a list of things you can do to help avoid jet lag and enjoy your trip. Jet lag is a condition that can affect your sleep pattern when traveling across multiple time zones. It\u2019s caused by shifting our circadian rhythm, which is regulated by exposure […]<\/p>\n","protected":false},"author":3,"featured_media":3040,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[7],"tags":[],"yoast_head":"\n11 Tips for Improving Your Sleep While Traveling Across Time Zones - Trip Planning<\/title>\n<meta name=\"description\" content=\"Are you affected by jet lag when traveling to different time zones? Here are some tips that may help you avoid or reduce jet lag.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tripplanning.org\/improve-sleep-quality\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"11 Tips for Improving Your Sleep While Traveling Across Time Zones - Trip Planning\" \/>\n<meta property=\"og:description\" content=\"Are you affected by jet lag when traveling to different time zones? 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