Previously thought of as a simple scheduling issue, jet lag is now considered a medical condition due to its effects on our biological circadian rhythms. It occurs when we travel across time zones and can cause major sleep disturbances. So if you’re gearing up for a trip to the other side of the country, or maybe even the other side of the world, we’ve got you covered. Here’s a list of natural remedies to beat jet lag.
Get Some Sun
Your circadian rhythm wants to sync up with the sunlight, so why not help it along? Exposure to sunlight during the day will help your body ready itself for sleep at night. Take a long walk, or spend time by a window, if possible. Just be sure to wear sunblock when appropriate.
Create an Ideal Sleep Environment
Getting to sleep in a new place can be tough, so try to tip the odds in your favor. Consider bringing comforting items along, such as your favorite pillow or blanket. Adjust the room temperature so that it’s similar to what you’re used to. And, if possible, manipulate the noise level—if unfamiliar sounds are making it hard to sleep, you might try streaming white noise or rainfall from a phone or laptop or popping in a set of earplugs to drown out the sound.
Plan Ahead
The most natural way to combat jet lag is to avoid it altogether—whenever possible, of course. So be mindful of flight times when you book them. If you can, schedule yourself to arrive at your destination in the early evening, and try to be in bed by 10 p.m. Don’t indulge in caffeine or other stimulants if you think you might have trouble getting to sleep your first few nights in a new place. You can even prepare yourself by changing up your sleep schedule a few days before your flight to be more in line with the different time zone.
Try Relaxation Techniques
Relax. Easier said than done, right? Especially when we find ourselves in unfamiliar environments. Luckily, there are several relaxation techniques we can take advantage of to ward off the racing thoughts and tight muscles that can keep up us awake at night. There are many guided meditations for sleep as well as bedtime yoga routines available online. If that’s not really your thing, you can always go with the classic warm-bath-and-a-good-book technique.
Regulate Melatonin Levels
Melatonin is a hormone produced by the body and is directly related to the regulation of circadian rhythms, making it a logical first choice for treating jet lag. It is readily available at most grocery stores. Start with a small dose of melatonin a few hours before bed—too much can cause drowsiness the next day. A yummy alternative to taking a supplement is to have some tart cherry juice before bed to give your melatonin levels a natural boost.
Have Some Chamomile Tea
Having a warm cup of chamomile tea is another gentle, natural way to help you ease into sleep mode. Research suggests the tea contributes to a release of glycine—a naturally occurring chemical that acts like a mild sedative in the body.
Take Valerian Root Extract
While there are some contradictions in research related to valerian root and sleep, many scientists believe the herb works in a similar but milder way than sedating drugs, such as Xanax and Valium, do—by increasing the level of gamma-aminobutyric acid in the brain, helping to calm nerve cells and anxiety. Valerian root is available in capsule form, and although it has a very bitter flavor, some people brew tea with it.
So if you’re dealing with a case of jet lag, try some of these natural solutions. Remember that while supplements and herbs may be gentler than prescription medications, they often come with their own set of side effects and drug interactions. Check with your doctor before adding them to your self-care regimen.
Please SHARE this with your friends and family.
