Traveling across time zones can mess with your sleep and energy. The 3:1:1 rule is a simple trick to help your body adjust faster and reduce jet lag.
How it works
The 3:1:1 rule is about controlling light exposure to reset your internal clock:
- Three hours before bedtime: Dim bright lights to signal your body it’s time to sleep.
- One hour before bed: Avoid screens and blue light to let melatonin do its job.
- One hour after waking: Get sunlight to wake up your body and mind.
Why use it
This rule helps your circadian rhythm sync with a new time zone. Following it can improve sleep, reduce fatigue, and make your trip more enjoyable.
quick tips
- Adjust your sleep schedule gradually before traveling.
- Use sunglasses or blackout curtains to control light.
- Take short naps if needed but avoid long daytime sleeps.
- Stay hydrated and eat well to help your body adapt.
Final thought
The 3:1:1 rule is a simple yet effective way to fight jet lag and enjoy your travels more. A few small changes to your light exposure can make a big difference in how you feel in a new time zone.
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