WHICH DIRECTION SHOULD I SLEEP IN USA HOW TO

Now you’re facing the right direction for sleep, it’s worth considering where your bed or other bedroom furniture is facing, too.

WHICH DIRECTION SHOULD I SLEEP IN USA HOW TO

Like I said earlier, sleep direction is different from sleep position but if you want tips on how to sleep better, check out 5 tips for side sleepers, our 5 tips for back sleepers and 5 tips for front sleepers. While more scientific research needs to be done on this, the general consensus is that while sleeping southward won’t magically fix all your sleep problems, it’s worth trying as it could help you fall asleep faster. Strategies include maximising your exposure to daylight to ‘reset’ your body clock and napping briefly during the day when sleepy.(Image credit: Cottonbro Studio / Pexels).The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone – approximately one day for each hour of time zone changes.Jet lag is a type of fatigue caused by travelling across different time zones.Some travellers use alcohol to help them get to sleep, but this actually disrupts the normal sleep cycles and can prolong jet lag. It is not recommended that you use sleeping tablets during your flight in case of an emergency. The use of melatonin has been shown to help some people adjust faster to changes in time zone.

There have been reports of some benefits from either melatonin or very short-acting sedatives. Using medication is controversial and should be discussed with your doctor. Try to mimic your usual bedtime routine.Avoid alcohol or caffeinated drinks for a few hours prior to sleep at night.Drink caffeinated drinks in moderation during the day.The stimulus to reset the clock is light entering the eyes, especially the blue spectrum of light. Expose yourself to daylight or, if this is not possible, bright light to help ‘reset’ your body clock.Suggestions on adjusting to your new time zone include: Depending on the individual, the body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. Different bodily processes adjust to the new time zone at different speeds, which adds to the confusion. The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on ‘home time’. Maximise comfort with a pillow supporting your neck and head.When you sleep on the plane, try to plan sleep as if the time is that of the destination.

Whenever possible, walk around the cabin.Eat small meals frequently, choosing lighter foods like fruit and vegetables.Limit or avoid alcohol and caffeinated drinks.For example, if you are flying from Melbourne to London, try to go to sleep at 1–2am for the two to three days before flying out from Melbourne. This will make it easier to adapt to the new location. If you are flying westward, try to go to sleep as late as possible for two to three days before you leave.Sleep deficit or ‘debt’ will make jet lag worse. Make sure you have had enough sleep before you leave.Suggestions to reduce the impact of jet lag while travelling include: There is no evidence that popular strategies, such as fasting or eating complicated diets, have any effect. Strategiesto reduce the impact of jet lag If you suffer badly from jet lag, it may be worthwhile considering a westerly travel route if possible. Travelling eastwards, however, runs in direct opposition to the body clock. This is because travelling west ‘prolongs’ the body clock’s experience of its normal day-night cycle (the normal tendency of the body clock in most of us is slightly longer than 24 hours). Your circadian rhythm (body clock) is less confused if you travel westward. There is no cure for jet lag, but its effects can be reduced with careful planning.įlying east or west makes a difference to jet lag Lack of sleep before and during travelling can also contribute to jet lag. Travelling to a different time zone disrupts the circadian rhythm.

This changing rate of activity over each 24-hour period is called the circadian rhythm (‘circadian’ means approximately one day). These include temperature, hormones, digestion, heart rate, blood pressure and brain states. Many bodily processes are timed on this 24-hour physiological ‘clock’. The body is synchronised to night and day by the action of sunlight through brain chemicals or neurotransmitters, especially melatonin. Another name for jet lag is ‘time zone change syndrome’. Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones.

Which direction should i sleep in usa