Sleeping better after crossing time zones
Short answer: The body needs to find a new rhythm after a trip across several time zones. Darkness, a cool temperature and thin sleepwear are the three things you can control yourself the first night.
Temperature matters most the first night
A cool room and thin sleepwear help the body settle down, even when the internal clock still thinks it is daytime back at the old place. Turn down the heat or crack open a window, so the room does not get too warm during the night. See bamboo sleepwear for women.
Sleep in something that does not trap heat
Thick sleepwear makes you wake up clammy at three in the morning, right when sleep is most fragile after a long trip across several time zones. Thin bamboo fabric keeps the temperature even all night, so you do not wake up suddenly because you get too warm under the covers.
Keep the rhythm with a clothing change
Changing into sleepwear is a clear signal to the body that the day is over, no matter what the clock on the wall actually says at that moment. It also works when the clock says something completely different from what the body feels, because the routine itself matters more than the exact time.
Daylight resets the clock faster
Get outside into daylight as soon as you possibly can after arrival, ideally with a long walk on the first morning at the new place. Light is the strongest signal the body uses to find the new rhythm, far stronger than anything you can do in the evening.
Avoid a long nap on arrival
A short nap of twenty minutes is usually fine, but a long afternoon nap can make it much harder to fall asleep at the right time in the evening. Set an alarm if you absolutely must lie down and rest after a long, exhausting flight.
Same bedtime, new time zone
Try to keep roughly the same bedtime in the new time zone as you do at home, instead of just passively waiting until you feel properly tired. The body adjusts faster if the routine around it stays the same, even when the light outside is completely different from what you are used to.
The travel day itself shapes the first night
What you do on the travel day itself actually affects how easy or hard the very first night at the new place turns out to be. Avoid too much sleep on the plane if it does not fit the new time zone, and try instead to stay awake until a reasonable hour in the evening. See bamboo sleepwear for men.
In short
Darkness, a cool temperature and thin sleepwear are the three concrete things you can control yourself the very first night after a long trip across several time zones. Combine that with plenty of daylight every single day and roughly the same bedtime as at home. See sleepwear.
Frequently asked questions
What helps with jet lag?
Light during the day, darkness at night and a cool temperature for sleeping help the body find the new rhythm faster after a long trip across time zones.
What sleepwear is best for travel?
Thin and loose sleepwear is best. It takes up little room in the bag, keeps the temperature down at night and makes it easier to fall asleep in a new place.
Does changing into sleepwear in a hotel room help?
Yes, the routine itself is a signal to the body that the day is over, even when the clock on the wall says something completely different from what the body feels.
You can find the full range at Bamboo-Clothing.com.
