I travel a lot for work. After more that 20 years of these trips, I’ve learned that I have no special abilities at conquering time zones. If anything, because I keep a pretty fixed schedule at home, and try to sleep at least 7 (or more) hours every night, going to new time zones takes a lot out of me.
Things that help me adjust include: exercise, meditation before going to sleep, not looking at my laptop or phone within an hour of sleeping, earplugs, and, if I’m flying East, Benadryl. I wrote a post about these, with a bonus recommendation about the world’s best suitcase.
That collection of approaches notwithstanding, I still often find myself lying awake, either at the start of the night trying to fall asleep, or some time very early in the morning try to stay asleep.
When I find myself sleepless in Seattle (or Nairobi, or Bangalore), I will lie still and do some version of savasana (yoga corpse pose), with the intention of focusing on my breath going in and out. I often count my breaths in a cycle of eight, one breath corresponding to each finger on my hand (thumb, second, third, fourth, fifth, fourth, third, second…and then start again). I mix this with a progressive body scan, paying attention to one part of my body and then the next, focusing my attention on relaxing that part of the body, or feeling it bathed in warm light (Headspace has lots of great guided body scan meditations). Through all of this, I aim to keep my mind clear and not let myself get hijacked by each passing thought.
In truth, all of this helps, but that doesn’t mean it puts me to sleep. I spend a lot of time resetting myself, clearing my thoughts, breathing and counting…and then quietly getting frustrated that I’m both exhausted and awake.
When this happens, one new thought that has helped me a lot is: this stillness, right now, is the rest. My mind is clear, my body is relaxed, and that is what rest entails. It is enough.
It’s a freeing thought that can release me from the goal orientation / failure cycle that trying to fall asleep inevitably entails.
I’m am here.
I am breathing.
I am resting.
And that is good.