Jet Lag and Sleep Schedule Tips For Families Crossing Time Zones

Traveling across time zones can be thrilling for the entire family, yet can cause serious sleep disruption known as jet lag. This condition results from mismatch between your internal circadian rhythms and those in the new location’s light-dark schedules.

An effective way to combat jet lag is adjusting your family’s sleep/wake cycle in advance of traveling to its time zone.

1. Don’t Stay Up Late

Travel is becoming easier than ever thanks to air travel, making travel between countries an effortless process. But fast travel can disrupt one’s internal clock (circadian rhythms) and cause jet lag; for this to pass takes some time and the circadian rhythms need to adjust themselves according to the new time zone.

Melatonin and light are key contributors to our body clock, signaling when it is nighttime and time for sleep. When darkness falls, hypothalamus releases melatonin while when light hits bright areas the pineal gland inhibits it – this allows our bodies to know when night has arrived and time for sleep! However, the clock can also be affected by exercise, diet, sleep schedule, caffeine consumption, hormone levels and hormone replacement therapy treatments; light exposure helps speed the adjustment process of adapting to new time zones more quickly while taking melatonin supplements or prescribed sleep aid from physicians may be beneficial when getting tired before going to bedtime.

An international trip can compound jet lag, so it is crucial to plan ahead. Before departing on your travels, ensure you get adequate sleep and stick with a regular day and night routine in order to set up your circadian rhythms for travel. Also try staying up late before your flight if flying westbound and wake up earlier if flying eastbound.

When traveling, try your best to adjust to local time even if you feel exhausted. Doing this will prevent you from falling back into your own time zone, which would slow the transition process between different time zones. Furthermore, staying hydrated and avoiding foods which might lead to stomachaches are equally essential parts of the experience.

Traveling with young children makes jet lag more manageable as they tend to have more flexible sleeping and waking schedules. If they’re having trouble falling asleep on the plane, try offering soothing herbal tea or chewable melatonin as sleep aids.

2. Don’t Take a Nap

As summer is the time of family vacations, jet lag can often be an unwelcome travel companion. Caused by an imbalance between your natural daily rhythm and that of a new time zone, jet lag may cause sleep disturbances and digestive upset as your internal clock attempts to sync up with its new light-dark cycle. Though most commonly experienced when traveling across more than three time zones simultaneously, jet lag affects travelers of all ages including children. With proper strategies in place however, families can make the most of their vacation experience without disruption of sleeping schedule.

Before embarking on a journey, begin adjusting the family’s sleep schedule as much as possible. Shifting bedtime earlier or later by one hour each night in the days prior to flying will allow their circadian rhythms to more closely match those of their destination and decrease jet lag severity once onboard the plane.

As much as possible, encourage everyone on board the flight to remain awake throughout the day and avoid napping unless absolutely necessary. Snacking on energy-rich snacks such as nuts may help provide the energy necessary for staying alert during travel; just avoid any heavy meals, caffeine or alcohol which could disrupt sleep patterns further; it is also vital that they drink plenty of water throughout their journey.

Once on location, try as best you can to adhere to the local sleep and wake schedule as closely as possible. Spending some time outdoors can also help reset circadian rhythms more quickly.

If napping is absolutely necessary, keep it to no more than 20 minutes. Any longer may make it more challenging to fall asleep at night and prevent your body from entering its restorative deep sleep stage. Furthermore, keeping windows open during the day and staying away from screens which may disturb sleep can also be beneficial. Melatonin may help some individuals overcome jet lag; it’s wise to consult a physician first before trying this or any other natural sleep aids such as supplements or medication.

3. Take Some Melatonin

Your body’s internal clock syncs up with the sun through brain chemicals called neurotransmitters, such as melatonin. This 24-hour physiological “clock” regulates various bodily processes including temperature regulation, hormone release, digestion, blood pressure regulation and sleep patterns. Traveling across time zones disrupts this rhythm which increases jet lag risk; poor rest in advance may also increase this effect upon arrival.

Melatonin is an orally administered natural sleep aid. Studies have been done into its possible effectiveness in combatting jet lag; however, its exact mechanism remains disputed. A 2014 review of eight randomized clinical trials indicated that oral melatonin could reduce symptoms when taken shortly before bedtime at your destination (i.e. 10pm to midnight), although its benefit appeared more prominent on eastward flights than westward ones and whether this was due to timing of dosage is unknown.

Research also indicates that taking melatonin during the flight might be more effective, since its purpose is to adjust to new time zones. If travelling with children, however, this strategy might not work so well since they could remain alert during takeoff!

If your family plans on taking melatonin while traveling, it would be beneficial for all involved to conduct a trial run at home before embarking on their trip. This will give an idea of how your body responds to taking this medication and help determine what dosage and schedule will work best when actually traveling.

Other strategies for beating jet lag include keeping to a regular daytime schedule on board the plane and staying up until your regular bedtime at your destination. On arrival, wake your children early with plenty of morning light so as to reset their internal clocks. Allow catnaps during the day (no more than 20 minutes at any given time). These steps should help your family overcome jet lag faster so you can start enjoying your vacation faster!

4. Stay Active

Have you experienced jet lag before? Flying across multiple time zones can have serious repercussions for both body and mind, disrupting our internal clocks and leaving us feeling tired when energy levels should be higher, yet awake when sleep should come naturally. Although traveling long distances is unavoidable, there are ways you can reduce its effects while helping maintain family sleep schedules during long flights.

Our biological clocks are driven by environmental signals, with sunlight playing an especially key role. Exposure to bright light during the day suppresses production of melatonin which signals to our brain it is time for wakefulness and activity – this phenomenon is known as entrainment. Traveling across multiple time zones increases jet lag symptoms exponentially while changing time zones rapidly can make getting back to a regular circadian rhythm much harder.

Before and during a flight, taking steps to ease your transition into a different time zone will help significantly lessen its severity. Sticking to your regular sleep/wake times, eating at local times and remaining active will all speed up the adjustment process and assist with faster adaptation time. Furthermore, avoid food that might cause stomach upset during your travels for optimal results.

Staying hydrated is essential when traveling into a new time zone, especially for the first few days. Try drinking one glass of water every hour and eating smaller, frequent meals throughout the day even if you don’t feel hungry. By making sure to consume sufficient nutrition and calories, this will ensure your internal clock remains on schedule. Incorporating short naps during the day as well as staying active at night as a quick way to combat jet lag quickly. Maintaining regular sleep-wake cycles and feeling rejuvenated for their activities at their destination are important for family travel experiences abroad, so taking steps to combat jet lag will make your next vacation abroad much more pleasurable for everyone involved! A few days of careful preparation and employing strategies that can combat jet lag will ensure an unforgettable journey abroad!