The last thing that you want to happen on your study abroad trip is to be so dragged down by jet lag that you cannot even enjoy your time in Europe. While it is nearly inevitable that your body will need a bit of time to acclimate to the drastic change in time zones, you can cut down on your adjustment period by following some simple suggestions. In the end, the less time you spend feeling like a zombie, the more chances you will have to cherish your educational excursions abroad.
Students may not be aware, but their bodies have a natural rhythm that dictates their daily habits. Each day, people follow a tentative schedule, waking up, eating meals and going to bed around a certain time. When travelers end up overseas, they experience a sudden acceleration five to six hours ahead of what they are used to, and their bodies may go into a state of shock to some extent. While there is no surefire way for students to completely avoid experiencing some form of jet lag – whether it be hyperactivity or exhaustion – they can reduce their symptoms significantly.
Prep for jet lag prevention with proper rest
In most cases, you will arrive in Europe with a sizeable portion of the day ahead of you. If you aren’t sufficiently rested, this first day abroad could be a total wash for you, and who knows what you will miss as a result. Rick Steves suggested that in preparation for a significant and sudden time zone shift, you should ensure that you are properly rested before you depart.
It can be difficult for students studying abroad to take it easy in the days leading up to their trip overseas, especially with all of the excitement, but it is in their best interest to relax. By getting ample sleep prior to heading overseas, travelers can store some extra energy that they may need once they land. Additionally, when people approach international voyages with a calmer state of mind, they are more apt to rest on lengthy flights, which will put them in a better position after they disembark the plane.
Use sunlight to realign your circadian rhythm
If you still find yourself groggy or wound-up once you reach the first stop of your study abroad experience, then you may want to use the light – and lack thereof – to your advantage. Health Magazine explained that your body takes cues from the sun: If it’s shining, you may feel energized, and if it has dipped under the horizon, you are bound to be sleepy.
Bearing this in mind, you can straighten out your sleep cycle so that it lines up with the time zone with the help of light. The source advised that when the sun is out, you should be sure to soak it in as much as possible. As soon as it goes down, it may prove useful to pop a melatonin pill for the first couple of nights. Both of these tactics could enable you to stay awake during the daytime, while prompting you to doze off at night. Once you adjust your cycle, you can shake the jet lag and be ready to savor all that studying abroad has to offer.
Create a healthy sleep environment
Although you’ll be anxious to explore your new surroundings and stay up late talking with new friends about the next day’s plans, consider getting more rest during your first few days in your new location, and making that location work for your new sleep schedule.
Creating a healthy sleep environment can be helpful for jet-lagged travelers to adapt. The National Sleep Foundation suggests that several factors such as noise, the sleep surface, temperature, and altitude can affect the way you sleep. Learn how to treat your jet lag and control your new sleep environment to help you stay energized for the length of your trip. Achieving these goals will provide you with comfortable and satisfying sleep each night while you live and learn throughout the days of your study abroad adventure.