If you often travel across time zones, you know how tough jet lag can be. Sleep patterns get disturbed, and adjusting to a new schedule feels almost impossible. But there’s one simple, free trick that can help you sleep better: watching the sunrise and sunset.
Why Sunrise and Sunset Matter
Experts at Sensei Lanai, A Four Seasons Resort, explain that light is one of the most powerful tools for resetting our body clock. Our brain understands the time of day partly through special eye receptors that sense light and color.
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Morning light (sunrise): The blue light in the morning stops melatonin (the sleep hormone) and increases cortisol, which works like natural caffeine to wake us up. That’s why stepping outside right after waking helps reset your body for the day.
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Evening light (sunset): Softer, warmer light in the evening boosts melatonin and signals the body to relax and prepare for sleep.
Simple Tips for Better Sleep While Traveling
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After waking up, go outside for a few minutes and let natural light hit your eyes (without sunglasses or looking through glass).
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In the evening, try to soak in the sunset light.
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Avoid bright phone or laptop screens before bed—blue light keeps your brain awake. Use night mode if you must use your device.
Verdict
While there’s no real cure for jet lag, syncing your body with natural light through sunrise and sunset can make a big difference in how well you sleep when traveling.
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