Don’t Let Jet Lag Tag Along: 6 Tips to Leave It Behind


With the holidays right around the corner, many people are starting to make travel plans. They are booking flights and hotels and getting ready to fly and drive to see loved ones. Visiting family and taking part in fun holiday traditions is something we all look forward to, but the required traveling isn’t always easy, especially when you are traveling to a different time zone. So how can we prevent jet lag from ruining holiday travel?


According to the American Sleep Association, “Jet lag is a physiological condition caused by disturbance to the body’s natural circadian rhythm, or internal clock.” It most likely affects those who travel by air across more than two time zones. However, it can also affect those who travel for longer than 12 hours at a time. Some symptoms of jet lag include insomnia, disturbed sleep, fatigue, digestive problems, dehydration, difficulty concentrating, nausea, irritability, headache, dizziness, coordination problems, and sometimes memory loss. We’d all prefer to arrive at grandma’s house without all this excess “baggage,” so here are a few tips to prevent and alleviate jet lag.

Sleep With Your Destination


If you plan to sleep while traveling, schedule your zzz’s as if you had already arrived. Set your watch to the local time of your destination, and sleep only if it is nighttime there. If it is daytime when you arrive, try to stay awake until your normal bedtime. If you absolutely need to nap, do so for less than two hours to ease your transition to the new time zone.

Be Mindful of Your Seat Selection

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The location of your seat on a plane can greatly affect your quality of sleep and your likelihood of preventing jet lag. If you are planning to sleep on a flight, choose a window seat that is far from heavy traffic areas of the plane. A first-class or business-class seat is always preferable for better sleep, since they are wider and provide more leg room. If that is not a viable option, choosing a window seat will still prevent you from being disturbed if other passengers get up during the flight. It also allows you to control whether or not the window shade is up or down, and consequently controls the amount of outside light streaming in through the window during the day. You can also easily position a pillow or neck rest against the window. Choosing a seat away from high-traffic areas like bathrooms and flight-attendant seating will reduce disturbances from people moving around.  Additionally, sitting in the middle or front of the plane is preferable, because the back of the plane is bumpier during take-off and turbulence.

No Tech Before Sleep


As noted in one of my previous blog posts, the blue light emitted from phone, computer, and tablet screens delays the body’s release of melatonin, the hormone that helps you feel sleepy. If you are trying to sleep, stop using electronics an hour before you’d like to fall asleep.

To Drink or Not to Drink

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Many people believe alcoholic beverages will help them sleep. Initially, they can make you feel tired, but they can also dehydrate you, especially at high altitudes. While alcohol can help you fall asleep, you are likely to wake easier and more often and wake up feeling groggy. Whether you are trying to sleep or to stay awake, it is best to avoid alcoholic beverages while traveling to prevent jet lag. Instead, bring a water bottle, and ask the flight attendant to refill it throughout your flight.

Need Coffee, Will Travel


Though caffeine can help you stay awake, it can cause dehydration. It is important to stay hydrated when traveling, especially when trying to prevent symptoms of jet lag. The high altitude and dry air in a jet plane can hasten the onset of jet lag. If you are like me and are intent on having your pre-flight cup o’ joe, follow it with at least 8 ounces of water to keep you hydrated.

Get Comfortable

Comfort is the key to feeling rested or preparing for a good sleep when you arrive at your destination. You can be completely prepared, well-rested, hydrated, and on-schedule, but when traveling on commercial flights, you can’t control things like room temperature, the volume of the pilot/driver’s announcements, or how many times the flight attendants push the beverage cart up and down the aisles. Prepare for comfort by dressing in layers and packing a blanket, neck pillow, eye mask, earplugs, and/or noise-canceling headphones. You’ll be thankful to have your personal comfort kit in case of the unexpected screaming child or chilly cabin temperature.

So now that you have a few good travel tips, you can be sure to arrive at your holiday destination without allowing jet lag to tag along.


Easy Ways to Improve Sleep

Many people have trouble falling and staying asleep at night. Here are some great tips on how to change up your bedtime routine to improve your quality of sleep.

Create a Sleep Routine and Stick To It

Your body works better on a schedule. If you are going to bed and waking up at different times each day and the amount of sleep you are getting varies, your body will not work efficiently. Set a time to go to bed and a time to wake up each morning. If you stick to your sleep schedule, your body will naturally fall into it. It will be easier to fall asleep at night and you will wake up feeling rested in the morning.

All Naps Are Not Created Equal

According to the National Sleep Foundation website, taking a short “power nap” increases your energy level and alertness. Longer naps can cause you to feel groggy when you first wake up, postponing the benefits of a midday nap. The exception is if you take naps in 90-minute increments. A full sleep cycle is 90 minutes. If you have the time, a 90-minute nap can increase memory and creativity while avoiding the groggy period following medium-length naps.

Prepare for Sleep

Have you ever wondered why it is easier to fall asleep in the dark than when your bedroom is lit up by lamplight or sunlight? Your body produces melatonin, a hormone that helps your body fall asleep. When you create a dark, comfortable sleep environment, your brain will queue your body to begin producing melatonin. Preparing for sleep by dimming light and stopping the use of electronics an hour or so before bedtime will let your body know that it is time to slow down and prepare for sleep. It is also important to make sure your bed is comfortable and supportive and that your bedroom is quiet, uncluttered, and at a comfortable temperature.

Staying Asleep

It is also important to limit all light in your bedroom, including lit-up alarm-clock faces and red and blue lights on electronics and phone screens. Any amount of bright light, especially LED, white, and blue light, can disrupt the production of melatonin and your quality of sleep. If you prefer some light, limit it to soft, yellow light.

Limit Sugar and Alcohol Before Bed

Refined sugar before bed can inhibit your ability to fall asleep easily, and alcohol can reduce your quality of sleep. Foods high in refined sugar cause a spike in blood sugar followed by a steep decline in blood-sugar levels later. The increase in blood sugar can make it hard to fall asleep. The decline in blood-sugar levels while you are asleep is one of the main causes of waking during the night.

Similarly, though a glass of red wine before bed can help you fall asleep, it can cause you to wake more often during the night. According to an April 2013 study conducted by the London Sleep Centre-Neuropsychiatry, “…alcohol increases slow-wave ‘deep’ sleep during the first half of the night, but then increases sleep disruptions in the second half of the night.” If you feel hungry before bed, try a sweet low-sugar snack like berries instead.

No TV Time

Falling asleep while watching television is a popular habit in many households. According to a 2014 consumer survey conducted by LG Electronics USA, 61% of Americans fall asleep with the television on. Watching television is more distracting than relaxing.   Television keeps your body awake and hinders the body functions that promote sleep. Most often, television stimulates the mind and body, and does not help to slow breathing or relax muscles.

Now that you have some good tips for a better sleep…Happy Dreaming!

Meet the OrganicPedic™ Terrene


The OrganicPedic Earth™ Terrene is an ultra-plush, 12” sculpted-surface pillow-top mattress made with 100% natural and GOLS-certified organic natural rubber latex. It starts with a 3” core of medium, supportive latex.  The core is joined with two inches of soft latex on the top and bottom and covered in our signature certified organic cotton and wool quilting. A removable two-sided pillow top (3 1/2” deep)—also made of 100% natural rubber latex—is then placed on the mattress. The pillow top is made with two surface options: our exclusive sculpted surface on one side, and a flat surface on the other. This provides sleepers with maximum comfort and flexibility. The pillow top is fully covered with our signature certified organic cotton-and-wool quilting, and is attached to the mattress using our exclusive “button-down” process.


Features and Benefits

  • Sculpted surface offers pressure-point relief and increases air circulation
  • Button-down pillow top can be used on either side
  • Motion-absorbing construction
  • Naturally mold-, mildew-, and dust-mite resistant


  • Firmness: Ultra-Plush
  • Depth: Approximately 12”
  • Core: 100%-Natural & Certified Organic Rubber Latex
  • Cover: Certified Organic Wool & Certified Organic Cotton
  • Foundation: Wood Slat Padded with Sanitized Organic Cotton
  • Sizes: Twin – King
  • Warranty: 20-Year Limited Warranty
  • *All dimensions are subject to a slight variance due to being custom made.

MSRP (mattress only): twin $4,299 • full $5,799 • queen $6,799 • king $8,599

Foundation sold separately.

For more information on the OrganicPedic™ Earth Collection or OrganicPedic™ products, click HERE.

Four Vitamins and Minerals for a Good Night’s Sleep

Our whole lives, we have been told by parents, doctors, teachers, the media, and even our government that it is very important to incorporate foods into our diets that are rich in vitamins and minerals. Vitamins and minerals support our bodies’ functions by increasing the efficiency of our bodies’ systems. Sleep is one of our most important functions because it allows us to rest, renew, and detoxify during the night. A good, deep rest also supports cell regeneration.


Some vitamins and minerals that support sleep are Vitamin D, magnesium, Vitamin B6, and potassium.


Vitamin D deficiency has been shown to cause daytime sleepiness. As our modern lives get busier, we are getting outside less than previous generations. Less time outside means we are getting less exposure to the sun, and therefore, not producing enough Vitamin D.


You can easily and naturally increase your Vitamin D by spending a bit more time outside, though it takes 2-3 months of regular sun exposure to build up the Vitamin D your body needs. Other options include adding fortified cereal or milk to your diet or taking a Vitamin D supplement.


Magnesium and Vitamin B6 are important minerals our bodies need for a good night’s rest. Both nutrients are imperative to the production of melatonin, a hormone produced by our bodies to help us feel sleepy. Magnesium deficiency can lead to insomnia. Foods rich in magnesium include dark leafy greens, beans and various nuts, seeds, and whole grains. Salmon, halibut, and tuna are good sources of Vitamin B6.


Potassium has been shown to help people stay asleep and have a deeper, more restful sleep. Though we think of bananas as a potassium-rich option, winter squash, sweet potatoes, potatoes, and yogurt provide more potassium per serving.

Making sure you are getting enough of these four vitamins and minerals will help you fall asleep faster and sleep better and longer.

Check out the following articles for more information on the benefits of adding these vitamins and minerals to your daily diet.

Mr. Sandman is MIA: Modern Kids Lack Sleep

It’s 10:30 pm on a Wednesday night. Your eyes are heavy, and you’re reading your bright-eyed 3-year-old the fifth (or is it the sixth?) storybook before bed. Your teenage daughter, who just arrived home from a play rehearsal that went late, peeks in and asks if you were aware that your husband fell asleep in front of the TV while your 7-year-old is still up watching cartoons on her tablet. If this scenario sounds familiar, you are not alone. According to the National Sleep Foundation’s 2014 Sleep in America poll, many American children are missing out on much-needed sleep, especially on school nights. Now that summer is coming to a close and school is about to start again, this may be a good time to reevaluate whether your family is getting enough sleep each night.


According to the NSF poll, parents estimated that their children slept less than the recommended amount, logging 8.9 hours for kids aged 6-10, 8.2 hours for kids aged 11-12, 7.7 hours for kids aged 13-14, and 7.1 hours for kids aged 15-17. The NSF recommends 10-11 hours per night for kids 6-10 years old, and 8.5-9.5 hours per night for kids 11-17 years old. 1-2 hours of lost sleep per night can add up pretty quickly.


So what is causing later bedtimes and the lack of quality sleep for our kids? How is this lack of sleep affecting them? There are many variables causing less quality sleep for the modern family. The use of technological devices leading up to bedtime, school night homework and activities, and even diet affect sleep. The NSF poll states, “Parents report that nearly three out of four (72 percent) children ages 6-17 have at least one electronic device in the bedroom while they are sleeping.” That statistic isn’t even counting the toddler and preschool age groups, or the parents, whose sleep is probably affected as well. A study reported in the May 2003 issue of the Journal of Applied Physiology suggests that using technological devices with a bright display for an “exciting task,” such as playing a video game or watching a suspenseful movie, decreases the body’s melatonin production. Melatonin is a natural hormone in the body that is responsible for stimulating and regulating sleep patterns so it is probably best to limit the use of tablets, electronic readers, computers, televisions, and cell phones before bed.


As a parent myself, I can attest to my children’s weekday extracurricular activities and homework causing later bedtimes for all of us, not just for them. Extracurricular activities following school can postpone dinnertime, completion of homework, and previously established bedtime routines. My fourth grader usually gets to bed 1-2 hours later on nights she has dance class. My 13-year-old nephew has weeknight baseball games that last sometimes past 10:00 pm.

Sleeping_while_studyingSleep is very important for healthy brain development and maintenance. Our brains are still developing through adolescence. No matter what our age, our brains need to mentally detoxify and recalibrate during sleep in order to maintain good mental health and efficiency. If children and teens do not get enough quality sleep, they risk decreased academic performance and concentration, i.e. falling asleep in class or falling asleep while driving. Many behavioral problems, like ADHD, and mental health problems, like anxiety and/or depression can also be linked to sleep deprivation.**


So what can we do to improve our kids’ amount and quality of sleep?

1.  Talk to your kids and/or your partner about the importance of sleep and the benefits it provides.

2.  Set bedtimes for everyone in your household, including you.

3.  Limit use of technology at least an hour before bedtime.

4.  Provide your kids with a comfortable sleep environment (comfy bed, dim light or no light, and cooler room temperature).

5.  Do not overbook your kids with multiple extracurricular activities, and try to schedule activities earlier in the evening, or try to do homework earlier in the day.

6.  Most importantly, set a good example for your kids. If you have good sleep habits, they will most likely follow suit.

For more information on the effects of sleep deprivation, check out my previous blog post, “Surprise! Sleep Deprivation Affects Emotional Intelligence.”

** Refer to the following links:

Nature’s Sleep Aids

Do you have trouble falling asleep or staying asleep? One of the easiest ways to combat insomnia and sleeplessness is to utilize the benefits of natural essential oils. Whether you apply the oils topically, add them to a warm bath, diffuse them, or spritz* them onto your pillowcase or eyemask, certain essential oils provide relief for insomnia and aid in falling and staying asleep.


lavender By now, many people know that lavender helps to soothe and relax tired minds and muscles. According to the University of Maryland Medical Center, “Scientific evidence suggests that aromatherapy with lavender may slow the activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders.” It is also beneficial as a bug repellent and antibiotic, for all you avid campers.

 Ylang Ylang

imagesThis essential oil is one of my favorites for relaxation, probably because of its fragrant floral notes. It reduces stress and relaxes the nerves. I like to mix a couple drops of this with lavender or chamomile for added benefits.

 Roman Chamomile

chamomile-401490_640Roman Chamomile has a sweet, fruity aroma. It has a calming effect, and is great to diffuse for a soothing and peaceful environment, i.e., one that promotes and supports sleep.



Bergamot is a good choice for someone who loves citrus scents, but it is much more calming than the more stimulating oils of grapefruit or tangerine. It is great for “clearing your head” in preparation for a peaceful night’s rest.



This essential oil is extracted from the root of the vetiver plant. It has a warm, earthy scent, and promotes sleep while also relieving stress and muscle tension.

* I recommend adding a couple drops of essential oil to a water-based spritzer so the oil does not stain your bed linens.

Surprise! Sleep Deprivation Affects Emotional Intelligence


It is 8:00 am, pre-coffee (if that’s your thing), and you’re getting ready to walk out the door after a night of staying up with your sick spouse, child, or roommate. You’re starting to feel super-human, juggling all your pre-work morning responsibilities with a heavy head and groggy eyes, when your spouse/child/roommate walks up to you and asks an innocent question: “I’m hungry. What are we having for breakfast?” You look at their cheerful face and take instant offense. You think, “What do you mean, what’s for breakfast? Can’t you see I’m simultaneously feeding the dog, prepping the beans for tonight’s slow-cooker dinner, and reading Junior’s school newsletter?

According to a new U.C. Berkeley study published in the Journal of Neuroscience earlier this week, there is a strong link between a lack of quality sleep and decreased ability to distinguish between positive and negative emotional facial expressions in others. Researchers viewed brain scans and monitored the heart rates of 18 adult participants while they randomly viewed 70 images of faces with random expressions: positive, neutral, and negative emotions. Each individual viewed the facial images twice, once when they were fully rested and once after they had been awake for 24 consecutive hours. The study noted a neural link between the quality and amount of sleep a person gets and his or her ability to correctly process others’ facial expressions. The results of the study inferred that there is “a role for REM sleep in affective brain recalibration” and “the next-day success of emotional discrimination…” Sleeping_angel All the more reason to get a good night’s sleep!   For more information on the study, you can refer to the following articles: