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Journalism of Courage
Bharti Singh, who is back from a month-long trip to Switzerland, is currently dealing with jet lag and finding it difficult to adjust to her life in India. “Ever since we have come back from Switzerland, we have not been able to get our sleep on track. Hum log 3 baje sote hai, 11 baje uththe hai. (We sleep at 3, wake up at 11 am). Aap bataiye, hum apni life aur neend track par kaise laaye? (How do we get our life and sleep on track?),” Singh asked on her YouTube vlog.
The comedian, pregnant with her second child, added that as she is all set to resume work soon, she wants to get over jet lag at the earliest. “Otherwise, it will be a problem. Shoots are going to begin. However, one thing is for sure. Mazza bahut aata hai sone mein. Samajh nahi aaraha kaise karun apne aapko manage? (It is fun to sleep till late. But don’t know how to manage myself),” Singh, 41, continued.
Taking a cue from her candid confession, let’s get an insight into how to manage jet lag.
Start small. Shift your bedtime 15 to 20 minutes earlier every two days. “This gradual change is easier on your biological clock than sudden adjustments. Pair it with a consistent wake-up time each day, even on days off, so your internal rhythm can start to follow a routine,” said Dt Amreen Sheikh, chief dietitian, KIMS Hospitals, Thane.
How does food impact sleep and energy levels?
Food timing plays a crucial role in your sleep performance. Here are three important food routine rules:
* Finish dinner 2 to 3 hours before bedtime to allow your digestion to wind down.
* Avoid late-night sugary snacks, desserts, or heavy carbs, which can boost energy and interrupt sleep cycles.
* Stay hydrated throughout the day, then reduce liquid intake near bedtime to prevent multiple bathroom trips, said Sheikh.
*Also, include magnesium-rich foods like nuts and leafy greens, and have protein at every meal to maintain stable energy during the day.
What lifestyle shifts matter most?
* Screen detox: Dim lights and turn off screens at least 45 to 60 minutes before bed.
* Wind-down ritual: Stretching, listening to music, journaling, or reading signals to your brain that it’s time to rest.
* Morning sunlight: Get outside within the first hour of waking. Light exposure helps your brain know when to stay awake.
* Limit naps: To under 30 minutes and before 4 p.m.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
