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Welcome to Asia (or maybe Australia)! It’s too late for this, but my strategy is to sleep as much as possible on the flight over (no matter what time of day it is) and then not let myself nap or go to bed early on the first day. There’s no magic formula though. If you’re here already and struggling I’d suggest trying to set a goal of adjusting your bedtime and wake up times by 90 minutes each day to get yourself to a more normal schedule over the course of a few days.
Coming back is always the hardest. I fly to Asia about 6 times a year from the East coast and try to give myself a day to recover on the way back. Best advice I have is the following:
For now:
1. Eat meals based on the time zone you are in.
2. Take short naps and force yourself up even if you want to go to sleep. You may want to take a nap with the lights on so your body doesn’t think it is time to sleep for the night.
3. Plan to do something with work colleagues or friends that require you to be up. You would be surprised how much easier it is to stay up when you are engaged in doing something.
For Next Time:
1. Stay up late to where you are almost exhausted for the flight home. I usually sleep 3 hours the night before the flight.
2. Sleep on the plane based on the time zone you are going to
3. You may need some short naps on the plane, but nothing longer 1 hour.
4. Business class, if you are able, is more than just a bigger seat. It is instrumental in resetting jet lag either way on your trip.
5. Try to plan your trip where you arrive at night in either direction. Your body might want to go to sleep easier if you arrive at night after being worn out on a flight. Taking flights that arrive early in the morning or in the afternoon are always hard to do.
On a side note, the least jet lagged I was when I got so wasted the night before the flight that I literally slept the entire 12 hour flight. They had to wake me up upon landing.
Lol your last anecdote is exactly my experience as well (although I’ve really only done it to that extreme one time).
Don’t sleep during the day. Keep yourself busy. Preferably outside the house/ hotel and active. If you’re in a new place do touristy things like parks and museums so you walk around all day. You’ll go to bed out of exhaustion at the end of the day.
Exercise in the evening to exhaust your body? Then a hot shower or bath and go to bed. Regardless of the time, when you need recovery sleep, you will sleep.
I just learn to accept it. I used to panic and freak out. Now I just accept the fact that my body needs time to adjust. It doesn't make it easier, but it makes me calmer.
Thank you. I note that this is now upon returning home (back to work, etc.) I’ve been unable to sleep earlier than 4am. It’s awful!
Would recommend 1-2mg of melatonin. No more.
Sleeping pills and/or Valium work well if you know anyone who has access to them and aren’t too squeamish about drug use.
Thank you all for your helpful replies!! I took a 1 hour nap today which felt great. It’s day 3 of being back and I’m still awake at 1:30am but hoping the melatonin I just took will get me to bed before 3am tonight :) appreciate it very much. Progress !