Should I Sleep on The Plane to Avoid Jet Lag?

Jet lag can be a big problem if you often travel, and many people who hop destinations frequently want to know how to prevent jet lag. There are plenty of suggestions out there from seasoned travelers, but one of the most often cited solutions is to sleep on the plane while traveling.

Does Sleeping on a Plane Work to Prevent Jet Lag?

Sleeping on a plane has the potential to mitigate jet lag, but the mere act of taking a nap on your flight isn’t going to eliminate jet lag. The issue is that jet lag occurs because of changing time zones and the normal sleep-wake cycle of day and night.

If you sleep on a plane, your body and brain will still be in your home environment’s sleep-wake cycle. Sleeping on a plane can help to get you acclimated to your new time zone a bit quicker, especially if it is already nighttime where you are going, but it isn’t going to prevent jet lag entirely. Depending on how long you sleep and how big of a difference there is in time zones on your flight, you may end up lengthening the time it takes for your brain to adjust upon landing.

Is There a Better Way?

Although sleeping on your flight has a little bit of impact, there are better solutions if you want to know how to prevent jet lag. One of them is to pre-plan your sleep schedule if possible. This requires you to begin slowly adjusting your sleep cycle before traveling so that you will be used to the new sleep-wake cycle when you arrive at your destination.

If this isn’t possible, consider using an alarm and slowly adjusting your sleep schedule by one hour each day when you arrive. This once again depends on how long you will be in your new destination, but making small adjustments over a week can help you to get back to normal quicker. You should also minimize your exposure to natural light during the nighttime of your destination while exposing yourself to light during the daytime at your destination before leaving.

Read a similar article about app to get better sleep here at this page.

Does Counting Sheep Really Help You Fall Asleep?

Everyone has experienced sleep trouble at some point. Sleep deprivation affects people of all ages and backgrounds, from excited kids to stressed-out adults.

One old-school trick you might have heard from your parents or grandparents was to count sheep. The trope is well-established, but does it have any merit? Or should you stick with other options, like downloading an app for sleep coaching? Read on to find out!

The Reality of Counting Sheep

We hate to break it to you, but counting sheep is probably not a good idea!

One study at Oxford University in 2001 shows that counting sheep could be counterproductive to your sleep goals. In this study, researchers separated 41 insomniacs into three groups. The first was tasked with thinking of tranquil scenes and calming settings.

The researchers asked the second group to do what they usually would when going to bed. Then, they requested that the third group count sheep in their heads.

The results were pretty surprising. That old-school trick of counting sheep required more mental energy. The participants had to stay engaged in what they were doing. Rather than emptying their mind and trying to simulate sleep, they were actively completing a task!

On the other hand, the first group imagining calming scenes went to sleep much faster. They fell asleep around 20 minutes more quickly than those simply doing their usual routine. Those asked to count sheep? They took even longer! They fell last, falling asleep long after the first two groups!

Researchers believe the mental stimulation required to count sheep isn't ideal for relaxation. Despite the centuries of tropes, it's not a technique worth trying.

Alternatives

If you're having trouble dozing off, you can download an app for sleep coaching. A sleep coach can help you get to the root cause of your sleepless nights. Then, they can provide valuable tips and recommendations that make a difference.

Getting a whole night of rest is paramount. Don't let yourself toss and turn to the point of chronic insomnia. Take realistic steps and see how you can make improvements.

Read a similar article about “what is REM sleep” here at this page.

Is My Anxiety Causing Insomnia?

Need help sleeping with anxiety? You're far from alone. An estimated 40 million adults in the United States have an anxiety disorder. It's one of the most common illnesses in the country.

Anxiety appears in many forms, but each can have devastating effects on your well-being. It causes a fight-or-flight response around triggers, manifesting physically and causing severe mental distress. But does anxiety affect your ability to sleep?

Anxiety and Insomnia

Unfortunately, anxiety can lead to sleep issues. It's known to cause insomnia, which is a condition that can prevent you from falling asleep, staying asleep, and getting enough hours of sleep.

The biggest issue with anxiety is that it often causes your mind to race. The same goes for other mental illnesses like depression. But anxiety can cause a physical response. When you worry about stressors, your heart rate can increase, you can experience extreme sweat, and you may even feel jittery.

As you can imagine, those physical effects don't make it easy to fall asleep. Pair that with the general fear you feel, and you could be up all night!

But it gets worse.

Anxiety and insomnia can feed into each other. It's a phenomenon known as bidirectional comorbidity. That pressure can cause insomnia and vice versa.

You already know how anxiety keeps you up, but how does insomnia create tension? If you've ever worried about not getting enough sleep, you're all too familiar with the feeling.

The effects of sleep deprivation are no joke. They can seriously impact your performance at work and school, make you an irritable mess to others, and limit your ability to function during the day. Watching the clock tick on as you lay awake in your bed creates another source of anxiety to deal with.

It's a never-ending feedback loop that only gets worse with time.

Getting Help Sleeping with Anxiety

Don't ignore your anxiety and insomnia issues. Seek out professional help from a sleep expert. They can create custom plans that cater to your unique needs, providing techniques to manage your sleep cycle more efficiently.

Read a similar article about sleep coach here at this page.

How Therapy Can Help You Sleep Better

If you're like other people who struggle to get a good night of rest, you've probably tried a million different things to see results. But no number of sleeping pills and meditative techniques seem to work. So what can you do?

Believe it or not, therapy can make a huge difference. Cognitive-behavioral therapy for insomnia (CBTI) can address chronic sleep problems and change your approach to rest. It's a natural and healthy alternative to more drastic methods, taking care of the root cause of your sleep troubles.

How Does Therapy Work?

Cognitive therapy is unique for everyone. It's a holistic approach that caters to your exact needs. For this reason, every person's experience is different.

Ultimately, the goal is to help you control your negative thoughts and silence the worries that keep you awake at night. It's about changing how you sleep and developing healthier habits to help you snooze in peace!

There are many techniques to CBTI. Here are a few standard methods your therapist might employ.

Relaxation Training

Sometimes, therapy involves learning new relaxation techniques. For many people, the biggest issue is an overactive mind or body. Knowing how to relax your thoughts and put your body at ease can make all the difference.

Your therapist can teach you about meditation, settling the muscles, and more. Doing these exercises before going to bed may lead to improvements.

Sleep Restriction

This technique is akin to deprivation. The goal is to limit your time in bed to spend less time lying awake.

It's about training your mind and body to treat bedtime as an opportunity to get a relaxing sleep.

Lifestyle Changes

Therapy can sometimes involve significant lifestyle changes. A therapist can work with you to identify the stimulants that keep you awake. It could be smoking, a lack of exercise, drinking, etc.

Once you learn why you stay awake, you can modify your routine and make significant changes that lead to improvements.

Overcoming Sleep Troubles

Therapy can make a significant difference in how you sleep at night. Everyone's situation is different. Cognitive therapy hones in on your needs and addresses them head-on to make a difference.

Read a similar article about what is circadian rhythm here at this page.

Tips to Fall Asleep Faster

When you crawl into bed, how long does it take for you to fall asleep? While it would be nice to doze off in minutes, many people toss and turn for hours in an attempt to quiet their minds and let exhaustion take over.

Ready to kiss those sleepless nights behind? Here are some tips you can use to fall asleep faster.

Calm Your Mind

One of the biggest obstacles getting in the way of falling asleep is an overactive mind. The stresses of your daily life can linger long after you hit the hay. Instead of relaxing, you end up focusing on negativity and worrying about things you can't address.

Sleep is about unwinding, so calming your mind is a must!

There are many techniques out there. You could count sheep, do meditation, or perform breathing exercises. Don't be afraid to experiment and find a strategy that helps you "turn off" your mind.

Ditch the Tech

With so much great technology at our fingertips, it's hard not to stare at phones and tablets. But contrary to what many believe, scrolling through social media or watching videos won't help you doze off! It'll have the opposite effect!

Experts recommend avoiding screens for about an hour before bed. Try turning devices off or keeping them far away from your nightstand to ensure that the temptation to look at those blue-light screens is non-existent.

Create a Routine

Consistency can do a lot to train your mind and body. When you get into the flow of things, something as involuntary as falling asleep can become second nature!

Try establishing a nighttime routine. A good sleep program can give you a checklist of tasks to do before you turn down for the night. You can also practice self-care or go through a strict skincare regime.

Whatever the case may be, going through those motions will put you in the right mindset to fall asleep.

Prepare Your Body

It's not just your mind that needs calming! The body can feel too energized for sleep, making it impossible to drift into dreamland.

Before going to bed, prepare your body for relaxation. You can take a long bath or a hot shower. Some people like to do yoga to loosen their muscles. There are many excellent muscle relaxation techniques you can try when you're in bed, too.

Overcoming Sleeplessness

Restless nights are more than frustrating. They can negatively impact your physical and mental well-being. Use these tips and invest in a custom sleep program to help you kiss those restless nights goodbye!

Visit this website if you need CBT for insomnia.