How to Sleep Soundly When Switching Time Zones

Switching time zones often results in sleep difficulties upon arrival, whether you’re travelling for business or jetting off on an exciting holiday. You may feel ready to explore, but your body clock can take a while to catch up – this is known as “jet lag” or “time zone change syndrome.”

Jet lag can affect how you function and feel during your travels. It impacts your alertness during the day and your sleep quality at night. Thankfully, there are ways to prepare for and combat the side effects of switching time zones.

In this article, Matt shares his expert advice on encouraging slumber when you cross one or more time zones: 

If you know you’re heading to a new time zone, you can give your circadian rhythm a head start. Depending on how many time zones you’re crossing, you should gradually change your evening routine a few days or weeks before your trip so that it is closer to the new time zone.

 This is known as time shifting, a technique that’s helped Olympic athlete Matt Weston while travelling from race to race: 

“I usually do some time shifting before I go away if I can and I’m not racing, to try and ease into a new time zone.” 

For example, if you’re travelling east, start waking up and going to bed earlier than usual. If you’re travelling west, go to bed and get up a little later. This helps your body begin the transition to the new time zone, reducing the impact of jet lag upon arrival.

While first-class offers comfort and quiet, it can triple the cost of your entire holiday. For a more budget-friendly option, let’s look at where it is best to sleep in economy class:

• Avoid high-traffic areas near the galleys or toilets.
• Make sure your seat reclines; many in the exit rows do not.
• Avoid the back of the plane if there is likely to be turbulence; the back will feel it the most.

Hopefully, these little tips will allow you to get some shut-eye; your body will thank you when you land refreshed.

According to the CDC, eating lighter meals can help regulate digestion and energy levels as your body adjusts to new time zones. Heavy meals can leave you feeling sluggish, cause stomach aches and interfere with sleep. Try eating balanced meals at local times to help your internal clock catch up.

Light plays a big role in keeping your body clock in check, so getting outside and soaking up the sunlight can help to reset your body clock. Sunlight prohibits the release of melatonin, and when it starts to get dark, this sleep hormone begins to be released again. Going for a walk after sunset can also help your body adjust to the new time zone.

It’s recommended that you adjust your other habits to the time zone of your new destination. Dive into the local cuisine at the appropriate meal times, join in on local activities, and explore the sights during daylight hours. You’ll feel better and make the most of your adventure by syncing up with the local rhythm. Plus, it’s a great way to immerse yourself in the culture and create memorable experiences.

Matt Weston shares his thoughts: “Meals are really important when travelling, so you’re eating in the right time zone. Eating helps you get into the routine a lot quicker because your body gets more settled.” 

Whether you’re in a hotel room or self-catering accommodation, your temporary bedroom won’t be the same as yours at home. Changes in temperature, noise, sleep surface and other external factors can affect your ability to sleep. Bring home comforts, like a pillow or blanket, to ease yourself into a peaceful snooze. For Matt Weston, it’s a little more advanced than just a pillow… 

“I take a travel kettle with me so I can have a cup of tea! I also try and make my room as close as I can to my room back at home. I use the same eye mask I use when I’m at home, so that feels familiar.  

“I’ll bring little things with me, like a card or a photo, just to make it a bit more homely because I’m away so much. It’s nice to have those little comforts.” 

As well as your sleep mask, remember to bring your earplugs in case your room is noisy or light shines through the curtains. You could also turn on a fan to create white noise to block out other sounds from the hotel. For more sleep remedies, delve into how to sleep well away from home.

If herbal sleep aids aren’t enough for you, why not try a sleep supplement? Try melatonin or magnesium – both of which can trigger sleepiness and help your body relax, even while you’re jet lagged. You can take it at night if your body isn’t ready for bed, or in the early hours if you have a long flight during the day. Make sure to check with a medical professional before you do, though.

For more, read about which magnesium is best for sleep.

Your body clock, or circadian rhythm, operates on a 24-hour cycle and is influenced by external stimuli like light. High light levels during the day keep you alert, while fading light at night triggers the release of melatonin, the sleep hormone, forming your natural sleep schedule.

When you cross time zones, there’s a dramatic shift in your exposure to light, so it can take some time for your body clock to adjust. How much this affects you will depend on four things:

Generally it takes about a day to get over. But this depends on how many time zones you travel through. As previously mentioned, the more time zones you cross, the more days you’ll likely feel jet lagged.

Jet lag comes with travelling, and while you can beat it, you can also try to prevent it. Changing your sleep schedule and adjusting your eating times a day before, paired with our other tips, can help you sleep more soundly in another time zone.

Discover everything you need to know about jet lag in our comprehensive guide. Uncover the symptoms, causes, and more expert tips to beat jet lag and enjoy your travels to the fullest.