* Try not to sleep on the airplane if you are taking a daytime flight. While an eight hour flight or longer is generally pretty boring, you will be able to get back to your normal sleep patterns easier if you stay awake. I watched 4 movies on our flight back from London to Charlotte. Obviously this is a bit mind numbing, but it is better than laying awake for hours in your bed at home wishing you could go to sleep.
* Avoid caffeine: Most of us love our coffee, tea or other caffeinated beverages such as sodas, but if you must have them, try the decaffeinated version. Any extra caffeine will disrupt your body rhythm even further
* Shut down computers and I-Pads: While I normally try to log off and relax at least an hour before bedtime, I have been known to check my email messages minutes before going to bed. When you have a jet lagged body, it is really important to shut everything down and relax as much as possible before trying to go to sleep.
* Sleep Aids: There are many theories about whether this is a good idea or not. Personally I like to take a Benedryl before a long overnight flight, but plenty of people I know take Ambien. Ask your doctor what they recommend before you decide to take any type of sleep aid medication.
* Stay up until your normal bedtime: Last night both Tom and I were asleep in front of the television before 9:00 pm. This was not planned nor did it help us sleep through the night. The sooner you get back to your normal bedtime, the faster your body will go back to it's normal patterns. Sometimes this is easier said than done!
* Give yourself a few days of rest before attempting hard workouts. I made the mistake of trying to run 6 miles yesterday after a round of golf. And I tried to run in the middle of the day when it was hot and humid. It did not go well and I quit after 4 miles.
|a hot mess but smiling anyway|
* Now is the time to get back on track with healthy eating if you had some cheat meals while on vacation. We are eating simple meals at the moment and very little processed foods to try to give our bodies a chance to recover from some delicious vacation eating and drinking! Healthy eating and drinking also helps with better sleep.
What tips do you have for recovering after a multiple time zone change?