Use sunlight to reset your internal clock. It's the most powerful natural tool for regulating the sleep-wake cycle.
Plan ahead to determine the best times for light exposure based on your departure and destination points and overall sleep habits. Morning light exposure can usually help you adjust to an earlier time zone (traveling eastward), while evening light helps you adapt to a later time zone (traveling westward). Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster.
Avoiding light at certain times is important too. For example, someone traveling west should avoid light in the morning on the first few days. During the day, dark glasses can help block out light. At night, draw the blinds or drapes in your hotel room or use a sleep mask.
Beverages with caffeine such as coffee, espresso and soft drinks may help offset daytime sleepiness. Drink caffeinated drinks judiciously. Avoid caffeinated beverages after midday since caffeine consumed after that time may make it even more difficult to fall asleep or sleep well.
April 20, 2016
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