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→Coping with jet lag
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* If you absolutely must sleep, do a 20 minute powernap and then get up, walk around, and do not fall back to sleep. (Powernapping pro tip: drink a cup of coffee, and ''then'' take a nap; the coffee will wake you up in a short while.) | * If you absolutely must sleep, do a 20 minute powernap and then get up, walk around, and do not fall back to sleep. (Powernapping pro tip: drink a cup of coffee, and ''then'' take a nap; the coffee will wake you up in a short while.) | ||
* In a pinch, Benedryl (dipenhydramine) can help you reset your internal clock and it's substantially gentler on your system than the prescription sleep aids. (It's also good for nausea if you get motion sickness, and of course, allergic reactions.) | * In a pinch, Benedryl (dipenhydramine) can help you reset your internal clock and it's substantially gentler on your system than the prescription sleep aids. (It's also good for nausea if you get motion sickness, and of course, allergic reactions.) | ||
* If you find yourself awake when you should be sleeping (by local time), avoid bright screens (computers, phones, e-readers), because they activate wakefulness in your brain. Try reading a paper book or magazine (radical, I know). If you must use a screen, set it to white text on a black background, to reduce the overall brightness. | * If you find yourself awake when you should be sleeping (by local time), avoid bright screens (computers, phones, e-readers), because they activate wakefulness in your brain. Try reading a paper book or magazine (radical, I know). If you must use a screen, set it to white text on a black background, to reduce the overall brightness; or get an app (such as [https://justgetflux.com/ f.lux] for Mac/iOS or [https://play.google.com/store/apps/details?id=com.urbandroid.lux Twilight] for Android) that reduces the amount of blue light emitted by your device at night. | ||
* If possible, follow the [http://www.wikihow.com/Prevent-Jet-Lag-with-a-Modified-Diet Anti-Jet Lag Diet]; this is easier to do at home than while traveling, but IME even an approximation helps. | * If possible, follow the [http://www.wikihow.com/Prevent-Jet-Lag-with-a-Modified-Diet Anti-Jet Lag Diet]; this is easier to do at home than while traveling, but IME even an approximation helps. | ||
** As an abbreviated version: eat as little as possible on your day of travel, avoiding caffeine and alcohol; eat a high-protein breakfast at breakfast time in your new time zone. | ** As an abbreviated version: eat as little as possible on your day of travel, avoiding caffeine and alcohol; eat a high-protein breakfast at breakfast time in your new time zone. | ||