If you’ve ever been struck by jet lag on vacation, you know how quickly it can derail your plans. This pesky consequence of long-distance travel can sneak up on even the most seasoned adventurers as your body battles against its natural rhythm. But there’s a way to mitigate the effects of jet lag — and it starts before you touch down. Catching some shut-eye on the plane is the first step to arriving at your destination feeling refreshed, and one psychologist has a foolproof method for falling asleep in the blink of an eye. Discover all the details below.
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What Is Jet Lag, Anyway?
I know from firsthand experience what it means to not be able to sleep well during travel. The worst jet lag I have ever experienced came after a red-eye flight from the East Coast to Paphos, Cyprus. After three flights, a bus ride, and 18 hours of travel, I imagined I’d land, drop my bags at the hotel, and be ready to stretch my legs. What was next? A dip in the Mediterranean? A tour of ancient ruins?
Nope — instead, I fell straight into my bed. My travel companions and I were all utterly exhausted and many time zones away from home. The disappointment of missing out on our first day abroad was hard to shake, but it’s a problem that is all too common.
According to the Centers for Disease Control and Prevention (CDC), jet lag happens when your body’s internal clock is out of sync with the time zone you’re traveling in, and this disruption is exacerbated by long or stressful travel days. Crossing more than three time zones can leave you feeling disoriented, tired, and unable to concentrate. It impacts mood, mental health, and physical performance, which is no way to begin a vacation. But fortunately, I’ve discovered an easy trick to beat jet lag after your next long-haul flight.
The Alpha Bridge Method
While there’s no shortage of advice out there on conquering jet lag, one psychologist claims to have a tried-and-true method that’s as effective as it is simple. Dr. Erica Terblanche, a well-being educator, endurance athlete, and avid adventurer, thinks she’s cracked the code without any pricey sleep aids or complicated techniques.
Dr. Terblanche’s method, which she dubs “going over the Alpha Bridge,” is all about focusing on breathing and counting. She claims it will help you fall asleep “pretty much anywhere,” allowing you to get rest during your flight and arrive at your destination feeling refreshed. Here’s how it works:
• First, sit back in your seat, close your eyes, and count to 30.
• Then, slightly open your eyes (just a little) and count to five.
• Repeat the first two steps.
• After completing two cycles, keep your eyes closed and shift your focus to your breathing. Follow your breath as it moves in and out of your nostrils.
The beauty of this technique lies in its simplicity. Dr. Terblanche says most people fall asleep during the first cycle, and if you don’t, you can simply repeat the process until you do. This method blends a deep-breathing exercise (which promotes the production of melatonin, a sleep-inducing hormone) and mindfulness, a science-backed method of relaxation.
Enhancing the Alpha Bridge Method
Like any sleep technique, this isn’t one-size-fits-all. There are other ways to tailor it to your specific needs. Dr. Terblanche’s approach taps into an age-old sleep aid: counting. For centuries, humans have followed the advice of counting sheep to fall asleep, and there’s some science to this. Imagery has been proven to reduce anxiety and ease the transition into sleep.
Psychology professor Allison Harvey, director of the Golden Bear Sleep and Mood Research Clinic at the University of California, Berkeley, agrees that counting really can induce sleep. In her research, participants who engaged in imagery before bed fell asleep more quickly and experienced fewer restless thoughts than those who didn’t.
More Tips To Sleep Soundly on a Plane
Other strategies can work in tandem with Dr. Terblanche’s method to improve in-flight sleep quality. According to the CDC, paying attention to what you eat and drink before your flight can ensure a more comfortable travel experience.
Avoid large, greasy, or spicy meals that can disrupt your digestive system. Alcohol, while tempting on vacation, can unfortunately wreak havoc on your sleep cycle, so save it for the beach. And if you must have caffeine, do so in the morning — if you avoid it during the afternoon and evening, you’ll be tired enough to sleep through your flight. Above all, stay hydrated, as it promotes restful sleep and prevents sluggishness.
Snoozeworthy Travel Accessories
It’s also easier to fall asleep during flight with the right accessories. For many travelers like myself, a neck pillow is a game changer for red-eye and long-haul flights. Just be sure to buy one before you head to the airport — they’re much cheaper in-store or online than at the gate. Some travel pillows even come with convenient travel cases and other accessories, like eye masks and earplugs.
Speaking of eye masks, if you’re sensitive to light, a quality eye mask will do wonders to help you stay asleep longer. You can still use the Alpha Bridge method with your mask on — just focus on counting and breathing with your eyes closed.
And if you’re a light sleeper, don’t underestimate the power of noise-cancelling earplugs. Loop earplugs, for instance, come in various colors and styles, with one model made specifically for travel. For travelers who prefer falling asleep to sound, a wireless transmitter like the AirFly Pro easily connects your Bluetooth headphones to the in-flight entertainment system. At the end of the day, with these tips and tricks, I hope you’ll be sleeping soundly on your way to your next adventure.
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