Moving to a new time zone can be an exciting adventure, but it often comes with the downside of dealing with jet lag. Overcoming jet lag after a move is crucial to settling into your new environment and maintaining your daily routine. In this guide, our sleep experts explore some practical tips and strategies to help you adjust to new time zones and beat jet lag effectively.

Understanding Jet Lag
Before we delve into the tips for overcoming jet lag after a move, it's essential to understand what it is and why it occurs. Jet lag, scientifically known as desynchronosis, is a temporary sleep disorder that occurs when your internal body clock, also known as your circadian rhythm, is out of sync with the time zone you're in. This misalignment can result in various symptoms, such as fatigue, insomnia, irritability, and difficulty concentrating.

Create a Comfy Sleeping Area
Creating a comfortable space is paramount when it comes to overcoming jet lag after a move. A cozy and inviting environment can significantly impact your ability to rest and reset your internal clock. Take the time to make your new space more comfy by adding familiar items, soft furnishings, and soothing colors that promote relaxation. Pay special attention to your bedroom; create a cozy bedroom in your new home with comfortable bedding and blackout curtains to ensure a peaceful night's sleep. A well-designed and comforting space can go a long way in helping you adjust to your new time zone and recover from the effects of jet lag more quickly.

Gradually Shift Your Sleep Schedule
One of the most effective ways to overcome jet lag after a move is to gradually shift your sleep schedule before you depart. If possible, start adjusting your sleep and wake times a few days before your move. This will help your body begin to adapt to the new time zone, making the transition smoother.

Stay Hydrated and Avoid Alcohol
Dehydration can exacerbate the symptoms of jet lag, so it's crucial to stay well-hydrated throughout your journey and after you arrive at your new destination. Limit your intake of caffeinated and alcoholic beverages, as they can dehydrate you and disrupt your sleep patterns.

Get Exposure to Natural Light
Exposure to natural light plays a significant role in regulating your body's internal clock. Spend time outdoors during daylight hours, especially in the morning, to help your body adjust to the new time zone. This exposure to natural light will help signal to your body that it's time to be awake.

Consider opening curtains and blinds in your new home to allow as much natural light in as possible. If the weather permits, take short breaks during your day to step outside and soak up the sunlight. Even a brief stroll around your new neighborhood can do wonders for resetting your internal clock.

Avoid Heavy Meals Before Bedtime
Eating heavy meals before bedtime can interfere with your sleep quality and make it more challenging to overcome jet lag. Try having lighter meals in the evening, and avoid consuming large quantities of food close to bedtime.

When overcoming jet lag after a move, opt for foods that are easy to digest, such as lean proteins, vegetables, and whole grains. These choices can promote better sleep and prevent discomfort during the night. Additionally, consider having a small, balanced snack if you find yourself hungry before bed, as going to sleep with an empty stomach can also disrupt your sleep patterns. Paying attention to your diet can further enhance your ability to adjust to your new time zone.

Use Sleep Aids Sparingly
While it may be tempting to rely on sleep aids or medications to combat jet lag, it's generally best to use them sparingly and under the guidance of a healthcare professional. Some sleep aids can have side effects and may not be suitable for everyone. 

It's essential to remember that sleep aids are intended for short-term use and should not become a long-term solution. Prolonged reliance on sleep aids can lead to dependency and may not address the underlying issue of adjusting to the new time zone. Instead, focus on natural strategies to regulate your sleep patterns.

Establish a Consistent Routine
Once you've arrived at your new destination, establish a consistent daily routine as soon as possible. This includes regular meal times, exercise, and bedtime. A structured routine can help your body adjust to the new time zone more quickly. 

Maintaining a consistent routine can also help reduce stress and anxiety associated with the move. Having a predictable schedule provides a sense of stability and control, which can be particularly comforting during the adjustment period. So, create a daily plan that suits your lifestyle and adheres to the local time zone, and stick to it as closely as possible.

Stay Active and Stay Awake Until Bedtime
Engaging in physical activity can help combat the effects of jet lag. Try to incorporate regular exercise into your daily routine, but avoid vigorous workouts close to bedtime, as they may have the opposite effect and make it harder to fall asleep.

Resist the urge to take long naps during the day, as this can disrupt your ability to adjust to the new time zone. Instead, try to stay awake until your usual bedtime, even if you're feeling tired. This will help reset your internal clock.

Consider Melatonin Supplements
Melatonin is a hormone that helps regulate sleep-wake cycles. Consult with a healthcare professional about the appropriate use of melatonin supplements to help you adjust to the new time zone. Using them as directed and only for a short period is essential.

Conclusion: Overcoming Jet Lag After a MoveAdjusting to a new time zone after a move doesn't have to be a daunting task. By following these practical tips and strategies, you can minimize the effects of jet lag and make your transition smoother. Remember that everyone's body is different, so it may take some time to fully adjust. Be patient with yourself and give your body the time it needs to adapt to the new time zone.

Incorporating these techniques into your routine can help in overcoming jet lag after a move and getting back to enjoying your new surroundings. With proper planning and a little patience, you'll be well on your way to a restful night's sleep and an exciting new chapter in your life.

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In this era of economic uncertainty, many parents searching for sleep training help for their toddlers, babies and children are coming up with creative ways to help pay for all of that support and assistance to get their children sleeping all night. Working with an experienced, knowledgeable pediatric sleep coach can be a big financial commitment.  

Hiring a sleep consultant or sleep trainer can be costly depending on the sleep consultant’s experience and services offered, so make sure you now exactly what you’re getting for your money. 

Since I trained as a sleep consultant 8 years ago, it’s become much more common for parents to seek assistance with sleep training, yet insurance companies haven’t quite caught up and cover it along with other insurance benefits such as lactation consultants and chiropractors. 

One avenue parents have researched is how to get their medical insurance to pay for it. Now it's not guaranteed that insurance will pay for sleep training but it’s possible you can use your flexible spending account (FSA) or health savings account (HSA) to pay for it. I’ve had a few clients come back to tell me they successfully had my services paid for by their insurance.

Get Pre-Approved

First, check with your individual insurance carrier to see if they cover Sleep Services, Newborn Care particularly out of network Sleep Consultants. make sure that you find out exactly what you'll need in order to be paid. Sleep Consultants are considered alternative, out of network therapies, thus requiring parents to pay upfront and be reimbursed by their insurance company. Make sure that you check with your carrier to see if they cover it.

Determine the Required Documents

Your insurance company should be able to tell you exactly what paperwork is required, such as a detailed invoice, dates of service, exactly what services are being utilized or diagnosis code. 

How to Pay for a Sleep Consultant

You may need to pay upfront and be reimbursed, or use your HSA debit card to pay. Either way, you’ll get a detailed receipt that you can send back for reimbursement.

Finding a sleep consultant near you that fits your family both in personality, their services and support can be a big financial decision and families should explore alternative routes.

And if you are not able to get your health insurance to pay for a sleep coach or consultant, there are a few other alternative routes including crowdsourcing, gift certificates and buy now- pay later options as well. If you find a sleep consultant that you really want to work with and feel they believe the service they offer is worth it, look at different ways of paying for it so that you and your child can get to sleep that you need. 

From Southeast to Northwest DC, moms across the city are juggling it all... work, homelife, their children and particularly, their sleep routines. And when their toddlers and babies aren't sleeping, neither are they. The toll sleep deprivation takes on a mother and her family is far reaching... everything from missed deadlines at work and trying to get a baby to nap when the virtual work-from-home meeting is starting, to having little to no time in the evening to spend with a spouse, work on house chores or just a little time alone. 

So if you're dealing with a sleep regression, popping in a binkie/pacifier multiple times per night or trying to decide which sleep training method is right for you, contact us and set up a free introductory call to ask any questions you like. 

I had no idea what a sleep consultant was 9 years ago. I was leaving my corporate job because I was tired of working 60 hours per week, carrying 2 cell phones and never seeing my daughter. I knew I wanted to keep working and be able to spend more time with my daughter. Once I got my daughter sleeping through the night, I fell in love with the idea of coaching tired parents to help their entire family sleep all night. 

I absolutely love my job! Getting to help tired moms and dads to get their family sleeping well is so rewarding when all of our efforts pay off. Maybe you have an interest in pursuing this work as well! Here’s how to become a pediatric sleep consultant. 

First, you need to take a pediatric sleep consultant course. There are a few different factors you need to consider when choosing a sleep consulting course. You’ll need to decide is if you’d like to take the course in-person or online/remotely. There has been a rapid rise in online courses over the past few years (thanks Covid!) that have made it incredibly easy to access sleep consultant training from virtually everywhere. However, if attending an in-person class is how you learn best, you’ll want to look for one near you. Costs vary from course to course and you’ll need to evaluate what you’re getting for your hard-earned money. Make sure you look at the curriculum of the course and the certification requirements. 

The next thing you’ll need to decide is if the course you are looking at has all of the information you’ll need to learn. To be a professional sleep consultant you’ll need to know all about the different sleep training methods as well as the science of sleep, what's normal for newborn, infant and toddler sleep, and have an understanding of the challenges to a child's sleep at different ages. Sound like a lot? Don’t stress. A course will walk you through each of these points and guide you on the journey to becoming a pediatric sleep consultant. There are many, many options out there for courses. If you do your research using the tips I’ve given you, you’ll be able to find a course that is just right for you.

The last things you will need to have is drive and motivation. Decide if you want to work on a team with another sleep consultant or want to start your own business. Each path has its pros and cons; if you want to start your own business, you’ll need to do things like create a website and social media presence, develop a marketing plan, handle bookkeeping and finances and work with clients. Working for another sleep consultant eliminates most of those administrative tasks and lets you focus on what you like doing, working with clients! 

If you want to have a rewarding side-gig or replace a full-time income, sleep consulting can be a great way to do that. Ask me how! Email me at christine@sleepsolutionsbychristine.com and let’s schedule a quick chat to answer any questions you might have. 

Happy learning!

​Tired parents are desperate to get their kids to sleep. There’s a whole industry designed to help (for a fee).

​I remember when I reached my breaking point with my son’s sleep. He had faced big changes to his little life over the previous year: an interstate move, a new house, a new preschool, and the arrival of his baby sister. His routines suffered for it, and his bedtime demands had become increasingly baroque and desperate.
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If my husband or I didn’t stay in the room with him until he fell asleep, he would explode with panic. “I’m all alone and I’m only 3 years old!” he wailed through a sheet of tears and mucus. If we left the room, he hurled his body against the door like a moth thumping a porch light.

This particular night, my husband was out of town, leaving me solo with both kids. Hours since I’d gotten him in his jammies, my son was still awake and his protests were threatening to wake the baby. This risk was unacceptable.

I pulled him out of their shared bedroom and into “the big bed” with me. The lights were off but his little overtired body wouldn’t stop twitching and jerking with excitement. As his heels jabbed at my ribs (“I’m just stretching”), I directed my phone’s glow away from his face and fired off a deranged missive via online form. Christine emailed me back the next morning.

“One of the top times that I get emails from tired parents is somewhere between midnight and 2 am,” says Christine Stevens, who owns Sleep Solutions by Christine. Stevens is a certified child and infant sleep consultant, a professional who offers services to families struggling with behavioral childhood sleep problems. She is one of the growing league of such professionals around the globe, a cohort of providers who fill this need for exhausted families.