Key takeaways
- Body clock shifts ~1 hour a day.
- Use light strategically.
- Limit caffeine and alcohol.
- Block noise and light.
- Keep a portable routine.
Good sleep makes or breaks a trip. These strategies help you rest well, wherever you land.
Beating jet lag
| Direction | Light strategy |
|---|---|
| Flying east | Seek morning light, avoid late-evening light |
| Flying west | Seek evening light |
The body clock usually adjusts by about one time zone per day.
Sleeping in noisy hotels
- Ask for a room away from elevators, ice machines and the street
- Use earplugs or a white-noise app
- Keep the room cool (about 60–67°F) and dark
- Bring an eye mask
Your portable bedtime routine
- Dim screens an hour before bed
- A warm shower
- A caffeine-free herbal tea
- Reading or gentle stretching
- Slow breathing
Tinnitrol's 4-spray bedtime dose, with calming GABA, fits easily into a travel routine; take it at your local bedtime.
Note: GABA may cause drowsiness. Don't drive if you feel drowsy, and ask your doctor before combining supplements with sleep aids.
Sources
- CDC Yellow Book – "Jet lag disorder."
- Sleep Foundation – "Jet lag."
- Mayo Clinic – "Jet lag disorder: diagnosis and treatment."
Common questions
How long does jet lag last?
The body clock adjusts by about one time zone per day.
How can I sleep in a noisy hotel?
Request a quiet room, use earplugs or white noise and keep the room dark.
When should I take Tinnitrol while traveling?
At your local morning and bedtime.