Over the last two years, my travel miles have increased tremendously. Along with that, the challenge of maintaining quality sleeping habits has become increasingly apparent. The adrenaline rush of landing in a new land can last for weeks, and the eventual crash or at least slowing down of pace can have your sleep cycles mimicking a great adventure ride.
In this article, we’re going to share ways of getting back on the sleep track and maximizing its quality.
Circadian Rhythms and Jet Lag Reset
Understanding your body’s internal clock, or circadian rhythm, is crucial for regulating sleep-wake cycles. To reset your circadian rhythm after experiencing jet lag, expose yourself to natural light in the morning. Exposure to morning sunlight not only resets your internal clock but also boosts serotonin levels, contributing to an improved mood during the day and potentially leading to better sleep at night. I sometimes find myself staying up all night to either meet crucial deadlines or traveling through the night from one destination to the next.
Although the all-nighter is not the best practice for your internal clock, try and make sure you get some natural sunlight before you sleep to get your sleep cycles back to normal sooner rather than later.
The Power of Foods
Certain foods can positively impact sleep quality. Opt for snacks rich in tryptophan, an amino acid that contributes to the production of serotonin and melatonin. Foods like turkey, nuts and seeds are excellent choices. Surprisingly, tart cherry juice has been found to increase melatonin levels, potentially leading to longer and more restorative sleep.
Tea Time for Tranquility
Herbal teas can be a soothing addition to your bedtime routine. Chamomile tea, in particular, contains apigenin, an antioxidant that binds to certain receptors in the brain, promoting relaxation and reducing anxiety. A cup of warm milk or a non-caffeinated herbal tea before bed not only relaxes your mind but also provides a small dose of tryptophan, aiding in the journey to dreamland.
Warm Showers and Sleep
The temperature of your pre-sleep shower may impact your ability to doze off peacefully. A warm shower increases your body temperature, signaling your body that it’s time to sleep. Interestingly, the drop in body temperature post-shower mirrors the body’s natural temperature changes during sleep, setting the stage for a more comfortable and restful night.
Reading Before Bed
Engaging in a calming activity before bedtime, such as reading, can prepare your mind for sleep. Opt for physical books or e-readers with non-backlit screens to minimize exposure to blue light. The scent of lavender, whether from essential oils or sachets, has been linked to improved sleep quality, making it an aromatic addition to your pre-sleep reading ritual.
Prayer Before Sleep
Engaging in prayer or other forms of religious or spiritual practices can have positive effects on well-being and sleep. The act of prayer is often associated with relaxation, a sense of peace, and a focus on gratitude. Prayer can serve as a form of meditation, promoting a calm mental state, which may contribute to improved sleep quality. If praying before sleep brings you a sense of peace and relaxation, incorporating it into your nightly routine may positively impact your overall sleep experience.
Achieving a good night’s sleep involves adopting a holistic approach that considers lifestyle choices and bedtime rituals. Implementing these strategies, along with some self-study of your own body, can create an environment conducive to quality sleep, enabling you to wake up revitalized and ready to embrace each day with renewed energy.
