When you’ve taken an overseas trip, it’s difficult to get your body clock back to where it should be. Feeling “out of sorts” is perfectly normal but may lead to a disrupted sleep pattern.

Here are five tips to help reset your sleep schedule and get you back on the right path again.

Related: “Ultimate Travel Guide to Vietnam”

 

1.     Fix Long-standing Bed Issues

When you think about it, were you having sleeping difficulties before your trip? Has it been an ongoing problem for some time?

In which case, it could be because your bed is too old.

Did you know that mattresses should be changed every seven years or so?

How old is your mattress now? If you cannot even remember, then this is a good sign that it’s already past its best use date and should be replaced.

When you set about fixing the bed or mattress issues, you’re tackling the source of the problem when the mattress is aging out. To find a suitable replacement for your sleeping posture, check this buying guide to get help making the right choice.

2.     Rehydrate Often

The one thing you can guarantee when flying is that your body gets seriously dehydrated.

The air supply is never enough to give your lungs sufficient oxygen. Also, if you ate overly salty foods or drank sodas while onboard the flight, then that will only make matters worse.

Make it a point to drink plenty of still water to rehydrate your body. Avoid carbonated drinks and sodas because they can act as a diuretic depriving you of the H2O that’s desperately needed.

Limit your intake of coffee too. It might be difficult, but it won’t help the situation.

3.     Get Some Early Morning Exercise

The reason that your body has a difficult time adjusting to a change in time zones and environments is that your internal clock didn’t keep up with your new destination. As a result, it takes time to get back in sync again.

By getting up early and stepping outside for a morning walk, it alerts your brain to the reality that it’s morning now. The sunshine and fresh air will make you feel more alert and alive. When doing this daily, it encourages your internal clock to adjust faster to the changed reality.

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4.     Gradually Switch Your Time Around

When the change in time zone has been significant, don’t expect miracles. Even a few hours’ time difference will cause problems. You’ll be eating at odd times and trying to sleep either too early or too late – it’s enough to drive anyone a little nuts!

Don’t lose hope though because it does require a little patience with yourself.

It may be initially necessary to go to bed earlier (or later) and to eat at unusual times. Trying to switch to a completely different time zone quickly might not be helpful. Switch gradually if you know that sudden changes don’t work well for you. And be patient with yourself too.

5.     Get Your Sleeping Environment Right

When the bedroom is too bright with streetlights shining in, then do something about it. Use heavier curtains or add some blinds. If this isn’t possible for some reason, order a blindfold to shield your eyes from light sources.

Also, consider any noise factors that are causing you difficulty sleeping, which won’t help with recovering after a long trip. Even a ticking clock on the wall can be enough to stop you drifting off if it’s the only remaining sound.

Aim for a perfectly blacked out and silent sleeping environment to give yourself the best chance to adjust your body clock and sleep pattern sooner.

Resetting your sleep pattern after a trip abroad won’t happen overnight. But with a keen focus on approaches shown to work, the switch will happen sooner rather than later.

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