Point Me To First Class 115. Rhythms, Routines, and REM: Expert Tips to Manage Jet Lag & Sleep Disruption While Crossing Time Zones
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May 12, 2025 Leah Corkum and Marlee Boyle, co-founders of Sleep-Works, share expert insights on sleep health and strategies to combat jet lag. They discuss how travel disrupts sleep, the real causes of jet lag, and the pivotal roles of light exposure and sleep environment. Listeners learn practical tips for adjusting sleep schedules and using melatonin effectively. The duo also highlights the importance of sleep hygiene and offers techniques for ensuring restful nights, especially for children navigating time zone shifts.
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Prepare Rested Before Travel
- Be well rested before travel to mitigate negative sleep impacts.
- Organize and reduce pre-travel stress to protect sleep quality.
Shift Clocks to Destination Time
- Change your clocks to your destination time zone early and act accordingly.
- Use light exposure strategically: wear sunglasses when it’s dark at destination, seek natural light when it’s day.
Pre-Adjust Bedtime and Avoid Dehydration
- Adjust your bedtime by 10-15 minutes toward the destination time for up to a week before travel.
- Avoid excess caffeine, alcohol, and dehydration to lessen jet lag severity.