{"id":28425,"date":"2018-06-21T07:00:38","date_gmt":"2018-06-21T07:00:38","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/jet-lag-expert-advice-sleep-wake-cycle-987365"},"modified":"2018-06-21T07:00:38","modified_gmt":"2018-06-21T07:00:38","slug":"jet-lag-expert-advice-sleep-wake-cycle-987365","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/jet-lag-expert-advice-sleep-wake-cycle-987365","title":{"rendered":"Plane Talk About Jet Lag: Expert Advice on Coping with Your Body\u2019s Messed Up Sleep-Wake Cycle"},"content":{"rendered":"<h2><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-10910\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-683x1024.jpg\" alt=\"jet lag tricks\" width=\"350\" height=\"525\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-683x1024.jpg 683w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-200x300.jpg 200w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-768x1152.jpg 768w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-1024x1536.jpg 1024w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-1365x2048.jpg 1365w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-467x700.jpg 467w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-267x400.jpg 267w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-600x900.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-150x225.jpg 150w, https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-scaled.jpg 1707w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/>When planning your next vacation, consider these expert tips on how to time-zone hop with your health in tact<\/h2>\n<p>Ah, Paris \u2013 the famous City of Lights. It\u2019s too bad that they\u2019re looking pretty dim through the fog of your jet lag. There\u2019s no need for your vacay to start like this. With more than one-third of Americans planning on taking a vacation to glamorous places like Rome and London, according to a <a href=\"http:\/\/newsroom.aaa.com\/2017\/01\/americans-will-head-beach-international-destinations-2017\/\" target=\"_blank\" rel=\"noopener noreferrer\">recent AAA survey<\/a>, it\u2019s going to be a popular time for trips overseas and subsequently, increased rates in those feeling the physical impact of long-haul journeys.<\/p>\n<p>\u201cJet lag affects everyone differently, with common complaints ranging from feeling irritable and exhausted to clumsy and slow,\u201d says <a href=\"https:\/\/www.thesleepdoctor.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Michael Breus<\/a>, PhD, SleepScore Labs advisory board member and a clinical psychologist, based in Manhattan Beach, Calif.<\/p>\n<p>Those symptoms are a sign the body\u2019s circadian rhythm is out of whack. You\u2019re awake when you\u2019re usually sleeping. You\u2019re sleeping when you are typically awake. It\u2019s no wonder there\u2019s a physical (internal) revolt happening because of the upheaval.<\/p>\n<p>Incidentally, west is best when it comes to combating <a href=\"https:\/\/restonic.com\/es?p=28427\">jet lag<\/a>, aka circadian rhythm disorder. Eastbound travel is tougher on your body and it takes one hour per day to readjust versus the 1.5 days it takes when heading west.<\/p>\n<p style=\"text-align: center;\"><em><strong>Before you put your suitcase on your bed and get ready to pack, consider some important steps you can take to minimize the impact of traveling through multiple time zones (more than two) on your body.<\/strong><\/em><\/p>\n<h2>What really works for jet lag<\/h2>\n<ul>\n<li>Get a good night of sleep the night before your trip to help you cope better with a loss of rest. Try to calm your pre-trip jitters and anxiety by not leaving all your <a href=\"https:\/\/restonic.com\/es\/blog-es\/eat-sleep-travel?lang=es\">vacation preparations<\/a> to the last minute.<\/li>\n<li>For your flight, be sure to bring, or request, a bottle of water to drink. \u201cWe breathe in dry air which can dehydrate the body,\u201d explains Dr. Breus. \u201cIt can also contribute to the fatigue, miserable and irritable feelings one has post-flight.\u201d<\/li>\n<li>Upon arrival at your destination, he recommends getting as much <a href=\"https:\/\/restonic.com\/es\/blog-es\/light-sleep-technology\">direct sunlight<\/a> as possible during daytime in your new time zone. It\u2019s a powerful and effective way to reset your internal body clock.<\/li>\n<li>Go to bed at the same time you would at home. For example, if you&#8217;re going from Los Angeles to New York, make your bedtime at 10 p.m. Eastern Standard Time, if you go to bed at 10 p.m. Pacific.<\/li>\n<li>If you take a red-eye flight overnight, consider taking a sleeping pill at your doctor\u2019s discretion. When you arrive at your destination in the morning, you\u2019ll be waking up, already adjusted to the time change<\/li>\n<li>Get into the swing of your new time zone by eating meals when locals dine, even if you\u2019re not super hungry. Eating on a schedule will help shift your biorhythm, according to Breus.<\/li>\n<\/ul>\n<h2>What doesn\u2019t work for jet lag<\/h2>\n<ul>\n<li>Skip the booze-induced snooze. Alcohol can make your jet lag even worse. Sleep prompted by it isn\u2019t good quality sleep and is short lived.<\/li>\n<li>Melatonin isn\u2019t as effective as you might think. There is evidence that it helps, but the improvement is small.<\/li>\n<li>Even though your body might be screaming for sleep when you arrive at your destination during the day after a long flight, it\u2019s a bad idea to hit the hay for anything longer than a <a href=\"https:\/\/restonic.com\/es\/blog-es\/art-power-nap-9456?lang=es\">short power nap<\/a>. Your system will feel even more messed up when you throw a random sleep session into the mix. Get outside and soak up some daylight.<\/li>\n<li>Things might be a bit quieter at the back of the plane (unless you\u2019re sitting close to the lavatories), but the tail tends to bounce with every bump from turbulence. Choose seats near the front of the plane for a smoother ride that\u2019s kinder for sleeping.<\/li>\n<li>Snoozing on planes might seem like a good idea, but if you land in daylight hours, it might mess up your bedtime sked. Instead watch a movie, read or play Candy Crush until the wheels hit the tarmac.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Rest well &amp; wake up ready to go!<\/h2>\n<p>Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n<ul>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/hotel-motel-sleep-better-7654?lang=es\">Motel hotel, time to sleep in<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/drew-jonathan-scott-hgtv-property-brothers-28475?lang=es\">The Property Brothers offer smart travel tips<\/a><\/li>\n<li><a href=\"https:\/\/restonic.com\/es\/blog-es\/energy-levels-crush-daytime-fatigue-93847543?lang=es\">Ready to kick-start energy levels &amp; crush daytime fatigue<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/restonic.com\/purchase\/scott-living-shippable-sleep\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-14966\" src=\"https:\/\/restonic.com\/wp-content\/uploads\/2018\/04\/SL_horizontal_BlogAd.jpg\" alt=\"Scott Living Mattresses\" width=\"600\" height=\"200\" srcset=\"https:\/\/restonic.com\/wp-content\/uploads\/2018\/04\/SL_horizontal_BlogAd.jpg 600w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/04\/SL_horizontal_BlogAd-300x100.jpg 300w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/04\/SL_horizontal_BlogAd-400x133.jpg 400w, https:\/\/restonic.com\/wp-content\/uploads\/2018\/04\/SL_horizontal_BlogAd-150x50.jpg 150w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Many vacations this year taken by Americans will see them heading overseas, which means jet leg come rear its ugly, weary head. Take heed of these expert tips on how to manage it.<\/p>\n","protected":false},"author":4,"featured_media":24308,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5626,5622],"tags":[5629,5630,5631,5640,5632],"class_list":["post-28425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-sleep-es","category-blog-es","tag-how-to-get-better-sleep-es","tag-sleep-es","tag-sleep-deprivation-es","tag-sleep-disorders-es","tag-sleep-health-es"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Plane Talk About Jet Lag: Expert Advice on Coping with Your Body\u2019s Messed Up Sleep-Wake Cycle - Restonic<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/restonic.com\/es\/blog-es\/jet-lag-expert-advice-sleep-wake-cycle-987365\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plane Talk About Jet Lag: Expert Advice on Coping with Your Body\u2019s Messed Up Sleep-Wake Cycle\" \/>\n<meta property=\"og:description\" content=\"Many vacations this year taken by Americans will see them heading overseas, which means jet leg come rear its ugly, weary head. Take heed of these expert tips on how to manage it.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/restonic.com\/es\/blog-es\/jet-lag-expert-advice-sleep-wake-cycle-987365\" \/>\n<meta property=\"og:site_name\" content=\"Restonic\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/RestonicBeds\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/RestonicBeds\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-21T07:00:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/restonic.com\/wp-content\/uploads\/2017\/06\/28-jet-lag-tricks-683x1024.jpg\" \/>\n<meta name=\"author\" content=\"Julia Rosien\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:site\" content=\"@RestonicBeds\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Rosien\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365\"},\"author\":{\"name\":\"Julia Rosien\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es#\\\/schema\\\/person\\\/65aad3d3eb6d2e32d6019bd259415ba4\"},\"headline\":\"Plane Talk About Jet Lag: Expert Advice on Coping with Your Body\u2019s Messed Up Sleep-Wake Cycle\",\"datePublished\":\"2018-06-21T07:00:38+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365\"},\"wordCount\":766,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/restonic.com\\\/wp-content\\\/uploads\\\/2017\\\/05\\\/28-ING_19028_00008-teaser.jpg\",\"keywords\":[\"how to get better sleep\",\"sleep\",\"sleep deprivation\",\"sleep disorders\",\"sleep health\"],\"articleSection\":[\"healthy sleep\",\"Restonic SleepBlog\u00ae\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365\",\"url\":\"https:\\\/\\\/restonic.com\\\/es\\\/blog-es\\\/jet-lag-expert-advice-sleep-wake-cycle-987365\",\"name\":\"Plane Talk About Jet Lag: Expert Advice on Coping with Your Body\u2019s Messed Up Sleep-Wake Cycle - 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