Popular comedian Bharti Singh is facing sleep disturbances after returning from a month-long trip to Switzerland. She shared on her YouTube vlog that she and her family have been unable to adjust their sleep patterns since coming back to India. Currently, they sleep at 3 a.m. and wake up at 11 a.m., making it difficult to resume normal routines. Singh, who is pregnant with her second child, expressed concern about managing jet lag as she prepares to restart her work commitments soon. She mentioned that while sleeping late feels enjoyable, she is struggling to get her life back on track. Her candid confession highlights a common problem many travelers face after international trips. Managing jet lag requires a combination of gradual sleep adjustments, proper food timing, and lifestyle modifications. Experts recommend starting with small changes and maintaining consistency to help the body's internal clock readjust effectively.
Steps to Overcome Jet Lag and Reset Sleep Schedule
The first step to managing jet lag is making gradual adjustments to your sleep schedule. Shift your bedtime by 15 to 20 minutes earlier every two days instead of making sudden changes. Maintain a consistent wake-up time daily, even on weekends, to help your internal rhythm stabilize. Food timing is equally important. Finish dinner 2 to 3 hours before bedtime to allow proper digestion. Avoid late-night sugary snacks, desserts, or heavy carbs that can disrupt sleep cycles. Stay hydrated during the day but reduce liquid intake before bed. Include magnesium-rich foods like nuts and leafy greens in your diet. Additionally, get morning sunlight within the first hour of waking, practice a screen detox 45 to 60 minutes before bed, and limit naps to under 30 minutes before 4 p.m.
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