Summary

Jet lag can be an issue when people travel quickly across several time zones. People can cause their internal biological rhythm to be out of sync with the new destination time. Sleep problems tend to be more common when people travel from west to east, since it is harder to go ahead than to delay sleep time.

It's not only jet lag that can cause sleep problems  for travelers. Driving just just 100 miles per day, staying up too late while being entertained by business associates, adjusting to new surroundings, and other usual pitfalls of the business world cut into sleep time.

Tips For Sage Driving

• Get a good night sleep before hitting the road.

• Plan to drive during the times you're normally awake.

• Take a mid afternoon break and sleep between midnight and six A.M.

• Try to drive with a companion, talk to each other, and share the driving.

• Schedule a break every two hours or every 100 miles.

• Be on the lookout for early warning signs of drowsiness: Difficulty focusing, Keeping your head up, Stopping yawning, Thinking clearly, Remembering the last few miles, and Staying in your lane.

Tips For Better Air Travel, Cutting Down Jet Lag

Stay in shape

If you are in good physical condition, stay that way. In other words, long before you embark, continue to exercise, eat right, and get plenty of rest. Your physical stamina and conditioning will enable you to cope better after you land. If you are not physically fit, or have a poor diet, begin shaping up and eating right several weeks before your trip.

Avoid alcohol

Do not drink alcoholic beverages the day before your flight, during your flight, or the day after your flight. These beverages can cause dehydration, disrupt sleeping schedules, and trigger nausea and general discomfort.

Avoid caffeine

Do not drink caffeinated beverages before, during, or just after the flight. Caffeine can also cause dehydration and disrupt sleeping schedules. What's more, caffeine can jangle your nerves and intensify any travel anxiety you may already be feeling.

Drink water

Drink plenty of water, especially during the flight, to counteract the effects of the dry atmosphere inside the plane. Consider taking your own water aboard the airplane if allowed.

The Hotel - Check your new accommodations

The main reasons people have trouble sleeping well in hotel rooms are:

• Noise

• Light

• Temperature and humidity

• Uncomfortable pillows

• Uncomfortable bed

• Recovering from jet lag

• Being in a strange place

• Hunger

• Not employing sleep strategies

When you arrive at a hotel, try to get a room far from observable noise sources, such as ice machines and elevators. Check the drapes to make sure no light pours into the room; see if the pillows and mattress are suitable; and put away the work a few hours before bedtime.

On the first day or two in your destination city, spend time outdoors during daylight hours. Staying out of bright light for several hours before bedtime in the new time zone might help you fall asleep at the right time.

When you arive, if you are staying at a hotel, check to see that beds and bathroom facilities are satisfactory and that cooling and heating systems are in good working order. If the room is unsuitable, ask for another.

Adapt to the local schedule

The sooner you adapt to the local schedule, the quicker your body will adjust. Therefore, if you arrive at noon local time (but 6 a.m. your time), eat lunch, not breakfast. During the day, expose your body to sunlight by taking walks or sitting in outdoor cafes. The sunlight will cue your hypothalamus to reduce the production of sleep-inducing melatonin during the day, thereby initiating the process of resetting your internal clock.

Consider Using A "White Noise Machine"

Available from Hammacher Schlemmer and other specialty catalogs (Sharper Image, Brookstone), this easy-to-carry travel sound generator device produces 18 high-performance digital sounds recorded in the field such as ocean surf, spring rain, song birds, and bamboo chimes to deaden noises and help you drift off to sleep in a hotel room, on an airplane, or at home. It has sound designed to combat jet lag using non-linear music and slowed nature sounds that encourage relaxation and can reset the body's internal clock, helping you to overcome ailments related to traveling through different time zones.

Even if you've got a case of jet lag, traffic noise, noisy neighbors, or have to deal with the comings-and-goings in the hallway, you can still get a good night's sleep with the Marsona Sound Machine that cancels out sounds that would disturb your sleep.

The portable Marsona Sound Machine fits easily into an overnight bag or suitcase and comes complete with a handy nylon travel pouch. The  international sound conditioner is equipped with a special “Dual Voltage” wall mount transformer which permits the use of your sound conditioner on both international or domestic current (115 or 230 Volts AC).