Flourish Health & Wellbeing eMag - Latest Edition - Flipbook - Page 33
four hours before you plan to
sleep for the night.
Ca昀昀eine Can Help
(in Modera琀椀on)
A cup of tea or co昀昀ee can
give you a much-needed
boost in alertness, but 琀椀ming
is key. Ca昀昀eine takes about
20 minutes to kick in and can
stay in your system for up to
four hours. To avoid restless
nights, steer clear of ca昀昀eine
for at least two hours before
heading to bed.
Skip the Nightcap
It’s temp琀椀ng to think a glass of
wine will help you dri昀琀 o昀昀, but
alcohol actually interferes with
your sleep quality. While you
might fall asleep faster, your
rest will be lighter and less
restora琀椀ve — not ideal when
you’re already out of sync.
Be Careful with Sleeping Tablets
Sleeping pills and seda琀椀ves
might seem like an easy 昀椀x, but
they’re best avoided unless
advised by your doctor. They
can quickly become a habit and
o昀琀en cause more long-term
issues than the temporary jet
lag you’re trying to 昀椀x.
Consider Melatonin
Melatonin, a hormone that
helps regulate your sleepwake cycle, may help reset
your body clock. If you choose
to use it, take it just before
your planned bed琀椀me in your
new 琀椀me zone.
Soak Up Some Sunlight
Ge琀�ng outside is one of the
most e昀昀ec琀椀ve ways to beat
jet lag. Natural light helps your
body adjust to the local 琀椀me
zone and signals when it’s 琀椀me
to be awake. Take a gentle stroll
— it’s good for your mood, your
body, and your internal clock.
Move Your Body
Exercise is another great way
to refresh yourself a昀琀er a
long 昀氀ight and help your body
clock reset. Aim to get ac琀椀ve
in daylight hours, ideally in the
morning or late a昀琀ernoon, and
avoid intense workouts too
close to bed琀椀me.
