How Constant Traveling Can Affect Your Sleeping Pattern

In an age of easy travel due to budget flights and an elevated standard of living among average families, traveling has become a common way to spend free time and money. And why not? You can expose yourself to new places, explore rich cultures, and broaden your mind. Of course, frequent travel isn't always for leisure. Many people spend a good portion of the month traveling around the world for work. Whether it's flying to another continent or hopping to a nearby country, moving from place to place can disrupt your ability to get a good night's rest. Let's take a look at the biggest reasons why constant traveling affects your sleeping pattern and what you can do about it.

Jet Lag and Time Zone

Jet lag is a sleeping disorder which millions of people frequently deal with due to travel. Essentially, jet lag is an imbalance between your natural biological clock, or circadian rhythm, which is affected by your external environment and time zone. Circadian rhythms dictate the times your body expects to sleep and wake up. It is measured by the fall of body temperature and hormones like melatonin which determine when you feel sleepy. Traveling east, in particular, means that you may feel wide awake at midnight as your body is still adjusting to the new environment and different local time.

Meal Times and Energy Levels

When it comes to travel, people often say 'West is best.' Any time you travel east, you are likely to lose hours and thus disrupt your day-to-day routine. It is not just your sleeping schedule which can become disrupted when moving to a different time zone. Often, your meal times will be thrown off schedule too. When arriving in a new place with a different time zone, it is common to eat at strange times for the first few days as your body may not feel hungry during local mealtimes and instead adheres to your usual routine. Unfortunately, if your mealtimes are not in line with the local time zone, your digestion and energy levels will be out of alignment with your surroundings. This means you may feel wide awake when it comes to bedtime, further extending the disruption to your sleep.

Stress and Anxiety

Traveling takes preparation. Having to continuously pack and unpack your belongings and make sure you haven't forgotten anything can make you feel on edge and unsettled. Furthermore, traveling can constantly affect your personal relationships. Whether you are in a partnership, married, or have children, disruption of day to day life can be stressful and may result in frayed tempers. The anxiety and stress from all these factors can filter into your sleep, making it difficult to relax which would leave you feeling even more exhausted and moody than before. If you are concerned about your energy levels and mood, then you should do a sleep test near me. It's a great way to see what your sleep quality is and then a sleep doctor can help you with your treatment.

If reducing the amount you travel is not an option, then there are a few things you can do to reduce the effect on your sleeping patterns.

Start Adjusting Your Body Clock: If possible, start adapting your body clock by about an hour a day in the week prior to travel. This can help reduce the impact of time zone changes on your sleep.
Cut Out Caffein: On your day of travel, it can help to cut out caffeine. Your body will have an easier time relaxing because it is not exposed to any unnecessary stimulants.
Noise and Comfort: If you are traveling through the night then having a travel pillow as well as using noise cancellation headphones or earplugs can give you the best chance of getting some sleep.
Sleep Aids: If you are traveling overnight, taking gentle sleep aids can help you to take a nap during the journey.
Don't Lie In: Resist the urge to catch up on sleep when you get to your destination. It is much better to stay awake during the local time and expose yourself to natural light as soon as possible in the morning.
Stick to Local Mealtimes: Eating at unusual times of day only throw your body clock out of kilter further. Once you get to your destination, try to stick to their mealtimes. This will help your digestive system and energy levels adjust to your new schedule.

Whether traveling for leisure or for work, moving across time zones can upset your sleeping patterns. This is because it interrupts your normal circadian rhythms. If you travel frequently, such as every few weeks, your body never has the chance to adjust and thus takes a toll on your health and energy levels. Moreover, preparing yourself for an upcoming trip can be stressful too, especially if your family is involved. Thankfully, you can give yourself the best chance at resetting your sleeping pattern by following a few rules. By adjusting your daily schedule in advance, encouraging sleep during overnight trips and consciously falling in line with local eating and sleeping routines when you arrive, you should be able to train your circadian rhythm to match your surroundings within a couple of days.