Your body works best when you sleep and wake up on time. When you travel over several time zones, your biological clock gets confused. That is when your body feels jet-lagged and you can face sleep disorders.

Here are some tips to adjust to new sleep patterns that might help you while traveling.

• Are you traveling east or west?
You should try and adjust your body clock a couple of weeks before your travel date. This should be a gradual process. If you are traveling towards the west, try sleeping later than usual and it would be the exact opposite if you are traveling east.

• Adjust your watch according to local time
Once you board the flight, reset your watch with the local time of the place you are going.

• Sleepless during flight
Keep yourself engaged and try not to sleep much on board. This will ensure that you get some travel sleep later.

• Keep yourself hydrated
Drink plenty of water and stay away from caffeine and alcohol, if you want to have great travel sleep.

• Take a nap not more than 2 hours after arrival
It is best to stay up, but if you need to rest, set an alarm and sleep for 2 hours after arrival.

• Stay in sunlight as much as you can
Go out for a walk or run in the morning; this will help the body adjust better and help you get travel sleep.

• Avoid sleeping pills
Avoid sleeping pills, especially while traveling. If you find the necessity to take a pill, have a melatonin and take a dose before going to sleep.

• Keep yourself engaged throughout the day

• Keep yourself active and busy so that you feel tired at the end of the day. If you find it difficult to fall asleep in a hotel room or in a new place, follow these rules:
• Make sure the room is completely dark. If it is not so, invest in a sleep mask.
• Bring a pillow or blanket from home. This will help you fall asleep faster.
• If there is too much noise from the road, request for a quieter room.
• Adjust the room temperature according to what suits you best.