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Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: 7 Tips to Overcome Jet Lag and Protect Your Sleep Routine

For many of us, holidays are a time of travel. With that can come crossing time zones, which can result in jet lag. That’s right, jet lag isn’t a made-up term that frequent flyers use to describe being tired. It’s a real thing. The circadian rhythm is our internal clock; it’s what helps regulate when we should go to sleep and wake up. Changing your time zone means the time you go to sleep and when your body is used to sleeping can be out of sync.

Symptoms of jet lag include but are not limited to:

• Fatigue 
• Trouble falling asleep
• Headaches 
• Difficulty concentrating
• Lack of appetite 
• Gastrointestinal troubles

Don’t let jet lag ruin your holiday plans. I’ve pulled together a list of tips to help you adjust to the new time zone quicker and save your sleep quality. 

Read more: 7 Hacks to Fight Holiday Travel Fatigue This Season

7 tips to combat jetblag

1. Start prepping before your trip

Sleeping in a new place can be hard. To combat this, make sure the room you’re sleeping in — whether it be a hotel room or a spare bedroom of your grandmother’s house — is conducive to sleep. 

Ways to make sleeping when traveling easy:

• Set the thermostat to a cool temperature to keep things comfortable all night. The best temperature for sleep is .
• Pack things from home to make it more comfortable — a blanket, a white noise machine or your favorite pajamas. 
• Try using a to block out any light in the room.
• Make sure you’re sleeping on a that suits your sleeping position and body type. 

5. Avoid drinking caffeine (and alcohol)

The instinct is to reach for a cup of coffee to keep you going through the fog of jet lag, but it can actually make things worse. It’s not that you can’t drink it; you just need to be strategic about timing. If you arrive at your destination in the evening, drinking coffee or soda will make it harder to sleep if it’s too close to bedtime. Avoid a few hours before bed. Substitute those beverages with water to ensure you’re hydrated. Dehydration can exacerbate the symptoms of jetlag. 

6. Try melatonin 

Our bodies naturally produce melatonin to help regulate our circadian rhythm. As the sun goes down, our body is flooded with melatonin and we get sleepy. Melatonin supplements can help you fall asleep easier by jump-starting that process. Regarding dosage, a lower dose, while 5mg is on the higher side. 

7. Take a warm shower or bath

After you take your melatonin, jump in the shower or soak in the tub to relax. Research suggests that taking a shower or bath can help you fall asleep faster. As you cycle through the stages of sleep, your body temperature naturally fluctuates a couple of degrees. Bathing helps that process along by cooling your body temperature. But not just any shower will do; you should aim for warm water about an hour and a half before bed. 

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