Jet Lag and Time Zone Transitioning

[HogHunter34]

Any on here that travel internationally frequently? I was recently promoted over our R&D/Innovation Laboratory in Germany and will most likely start making 2 weeks in Germany and 2 weeks in US. I always seem to have difficulty making the back and forth and re-adjusting sleeping patterns. I don't currently take any type of sleep meds or aids. Any recommendations on sleep aids or suggestions other than cat napping which I seem to do.

[Big Lee]

Melatonin is the only sleep aide you should use. It works for some. Others not so much. I just sat through a 3 hr class outlining this very topic, tonight. We need 7-9hrs sleep. You have to train yourself to fall asleep. Whether through meditation, white noise, combo of both etc. Highly recommend you sit through a class and learn how to sleep. Most of us do it wrong.



Sleep medication. Sends you into Rem. Skipping the 1st two stages of sleep.

[Kevin]

Cat napping is the worst thing you can do.

Here was my regimen but it goes change depending on flight schedules.

1. Try to fly out early in the AM
2. Don’t sleep on the plane
3. Land and do stuff to stay awake (I usually tried not to work same day as I landed)
4. Go to the gym and get in a workout
5. Get ready for bed at current timezone “sleep time” and take a 1/2 Benadryl for the first two nights

Exercise every day during the trip.

Repeat when you get back home. Sometimes sleep on the plane depending on the schedule.

Worth repeating… Never cat nap. It’s the worst thing you can do.

(note I was mostly traveling to Asia)

[Pedernal]

Melatonin is the only sleep aide you should use. It works for some. Others not so much. I just sat through a 3 hr class outlining this very topic, tonight. We need 7-9hrs sleep. You have to train yourself to fall asleep. Whether through meditation, white noise, combo of both etc. Highly recommend you sit through a class and learn how to sleep. Most of us do it wrong.



Sleep medication. Sends you into Rem. Skipping the 1st two stages of sleep.

Can you elevate on the class? Any info on the class name and or who puts the class on would be great. Thanks in advance.

[fish4food]

7-9 hours of sleep? The last 10 years, the majority of the year, I lived on 4-6 hours of sleep. If I was lucky.

I’ve started getting more sleep here recently, and it seems as if more tired now than when I didn’t sleep.

OP, sorry to derail, no help on what you’re asking.

[IowaHunter]

I traveled all over the world and never had a method that worked to offset jet lag. Always kept active if I could. We usually hit the ground running. Our Asia lead said that jet lag doesn’t exist. He was in China every other week. I’ll say I’m glad I don’t do the international travel due to the time differences.

[JayB]

What has worked for me, in my dozen or so trips overseas: I leave Texas in late afternoon/evening, fly overnight and try to get some sleep on the plane. Arriving mid morning to noon at destination and continuing on the day. Return trip try to leave mid morning/noon and arrive in Texas in pm.

I had a friend say ( he traveled a LOT of missions trips to Africa) always watch the sunrise, that will rest your internal clock.

[Big Lee]

Can you elevate on the class? Any info on the class name and or who puts the class on would be great. Thanks in advance.

I'm doing a wellness program through a local group. It includes healthy eating, workout routines and various classes ranging from sleep to general well being. This is a mens specific group.

[Rick]

I worked 35/35 in Angola for 5 years. When i would travel home, i had no jet lag, when i would go over for work i always fought it for 2-3 days, just had to deal with it, i never found a way around it

[Pedernal]

I'm doing a wellness program through a local group. It includes healthy eating, workout routines and various classes ranging from sleep to general well being. This is a mens specific group.

Thank you for the reply.

[HogHunter34]

Thanks for the input. It doesn't help when I had a meeting at 2AM this morning my time with a customer in Spain to discuss next steps in development in our lab.

[sharpstick35]

Just got back from the UK on Monday. The flight over and adjusting to the time wasn't too difficult. I slept on the overnight flight out of Dallas and was OK. The adjustment coming back to Texas was a lot more difficult. A side note for connecting flights, especially in Europe, make sure you have a 3+ hour layover to compensate for delayed flights.

[TransPecos]

I try to get some sleep on the plane, maybe 4 hours, more on longer flights to Asia. Try and be outside in the destination country as much as possible, it helps reset your rhythms.

It’s important to get adequate rest. I don’t think when you get it is that critical. I will catnap on minivan rides between appointments or when I can the first few days.

[CTR0022]

Why is a cat nap so bad?

[Big Lee]

Why is a cat nap so bad?

Tricks your brain thinking you're going to get true rest. Your brain prepares for the 3 stages of sleep then is woke up still in the "prepare for sleep mode"