Jet lag destroying your sleep? Here’s what science reveals about your bedding

Understanding the Impact of Jet Lag

Frequent disruptions to your circadian rhythm aren’t just annoying—they’re actually a threat to your health, as shown by numerous studies. Thankfully, with a bit of planning and the right know-how, you can stay healthy even when hopping across multiple time zones. The trick is to understand how jet lag affects your body and how to minimize its effects with some practical advice.

Smoothing Out the Transition Across Time Zones

Long-haul flights are the usual suspects behind jet lag, whisking us across several time zones in as little as a few hours. To soften the blow to your system, here are some key tips:

• Try to get used to your new time zone as quickly as possible. If you land in the morning, use the flight to catch some sleep.
• If you start feeling tired that first day, make an effort to stay awake until evening, following local time. Every time zone you cross adds roughly a day to your body’s adjustment period.
• If your arrival is in the evening, keep yourself alert during the flight so you can sleep as soon as you arrive.

The best way to bounce back from jet lag is to sleep or rest lying down as soon as night falls at your destination. If you’re traveling to northern countries where daylight hours can stretch or shrink dramatically, stick to your regular sleep hours, but sync them as closely as possible with local time.

Your Bed: An Unsung Hero in Jet Lag Recovery

Never underestimate the power of quality bedding when it comes to restorative sleep back home. Whether your bed frame has slats covered in fabric or not, the most important things for recuperating sleep are the sturdiness and firmness of your mattress. According to a study by Jacobson, Boolani, and Smith published in the Journal of Chiropractic Medicine, sleeping on a firm to medium-firm bed improves sleep quality. Mattresses over five years old tend to sag, which has a noticeable impact on how restful your sleep is.

Your lifestyle choices matter too. According to Inserm (France’s National Institute of Health and Medical Research), healthy habits play a deciding role in how easily you fall asleep, how long your nights are, and how smooth your sleep cycles run. An inviting bed—both visually and comfort-wise—helps you drift off more quickly. The bed base (box spring or equivalent) is crucial, reinforcing the orthopedic support from your mattress. Only a stable, well-reinforced base ensures your weight is distributed properly while you snooze. A sturdy foundation helps reduce pressure points, minimizes nighttime discomfort, and even prolongs the life of your mattress.

Prepping Your Body Before and After Travel

To tackle the unavoidable sleep shortfall that comes with time zone changes, try to avoid stimulants like coffee, alcohol, or energy drinks during the week before you travel. On travel day, wear compression socks to support healthy circulation and mitigate the physiological toll of a long stretch on a plane. Don’t forget: staying well-hydrated and taking a few brisk walks outdoors help your body flush out toxins and free radicals. Once you’re free of these oxidative stress factors, it’s much easier to get quality rest—and you’ll be less prone to insomnia, even with jet lag.

A little advance planning goes a long way:

• Get several good nights of sleep before you leave, and gently shift your schedule to match your destination.
• If you’re headed west, gradually make your bedtime later than usual.
• If you’re flying east, go to bed earlier during the week leading up to your trip.

This strategy can lessen the impact of jet lag by an hour or two—which can feel like a lifesaver when you have adventures to dive into at your destination!