[{"data":1,"prerenderedAt":326},["ShallowReactive",2],{"slug-how-to-measure-sleep":3},{"post":4,"relatedPosts":200,"relatedBooks":325},{"id":5,"date":6,"date_gmt":7,"guid":8,"modified":10,"modified_gmt":11,"slug":12,"status":13,"type":14,"link":15,"title":16,"content":18,"excerpt":21,"author":23,"featured_media":24,"comment_status":25,"ping_status":25,"sticky":26,"template":27,"format":28,"meta":29,"categories":30,"tags":32,"project_category":51,"contact_email_category":53,"yst_prominent_words":54,"class_list":64,"better_featured_image":91,"acf":136,"yoast_meta":144,"_links":147},22010,"2018-10-09T14:00:55","2018-10-09T12:00:55",{"rendered":9},"https:\u002F\u002Fmedicalfuturist.com\u002F","2022-05-25T18:20:26","2022-05-25T16:20:26","how-to-measure-sleep","publish","post","https:\u002F\u002Fmedicalfuturist.com\u002Fhow-to-measure-sleep",{"rendered":17},"HOW TO Measure Sleep?",{"rendered":19,"protected":20},"\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"5px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp style=\"color: #555;font-size: 12px;line-height: 14px\">THIS ARTICLE HAS NOT BEEN UPDATED SINCE 2018. THE INFORMATION SHARED IN THE ARTICLE WAS ACCURATE AT THE TIME OF ITS PUBLICATION, BUT IT MAY BE OUT OF DATE NOW. \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fmagazine\">BROWSE OUR LATEST ARTICLES HERE\u003C\u002Fa>\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\n\n\n\u003Cp>Are you counting sheep, taking sleeping pills or do any other tricks to fall asleep at night? Do you wake up at random intervals? Are you stressed even if you have to think about going to bed? You have to try sleep tracking, the most comfortable and efficient part of the digital health movement. Here, we show you the ins and outs of how to sleep better.\u003C\u002Fp>\n\n\n\n\u003C!--more-->\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>How do you know whether you need sleep tracking?\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>\u003Cstrong>Every single one of us needs sleep tracking – as everyone gets some sleep and every now and then has quality or quantity issues\u003C\u002Fstrong>. Let us explain that. There is a lot of confusion about rest and the amount of necessary shuteye these days. Is it fundamental to have eight hours of sleep every night? Can we make up for lost sleep time at the weekend? Does eating cheese before bedtime cause nightmares? Is snooze truly overrated?\u003C\u002Fp>\n\n\n\n\u003Cp>Let me answer these questions backward. The response to the last question is a definite no. Although \u003Ca href=\"http:\u002F\u002Fnews.gallup.com\u002Fpoll\u002F166553\u002Fless-recommended-amount-sleep.aspx\">Gallup\u003C\u002Fa> has reported that over the past 50 years, we’re \u003Ca href=\"https:\u002F\u002Fwww.inc.com\u002Fjulian-hayes-ii\u002Fthink-just-sleep-on-it-is-dumb-advice-science-says-it-actually-improves-your-emotional-intelligence.html\">sleeping\u003C\u002Fa>\u003Ca href=\"http:\u002F\u002Fwww.inc.com\u002Fjulian-hayes-ii\u002Fthink-just-sleep-on-it-is-dumb-advice-science-says-it-actually-improves-your-emotional-intelligence.html\"> one hour less per night\u003C\u002Fa> than we did back in the 1950s. Moreover, many people take pride in sleeping as little as possible – especially \u003Ca href=\"https:\u002F\u002Fwww.thriveglobal.com\u002Fstories\u002F13737-how-the-i-don-t-sleep-much-culture-is-impacting-your-health\">in college campuses or in the tech sector and Silicon Valley\u003C\u002Fa>, saying they’ll sleep when they are dead. Well, inadequate shuteye can eventually lead there – it is long known that sleep deprivation has even been used for a long time as a means of interrogation by many secret services, \u003Ca href=\"https:\u002F\u002Fwww.theguardian.com\u002Fus-news\u002F2014\u002Fdec\u002F09\u002Fcia-torture-methods-waterboarding-sleep-deprivation\">including the CIA\u003C\u002Fa>.\u003C\u002Fp>\n\n\n\n\u003Cp>But let’s move forward. Cheese and nightmares? Absolutely no scientific proof for the correlation. Compensating for sleep deficit at the weekend? Well, no matter how it seems, based on research \u003Ca href=\"https:\u002F\u002Fwww.medicalnewstoday.com\u002Farticles\u002F176079.php\">that’s not happening either\u003C\u002Fa>. But \u003Cstrong>we have at least one piece of good news for you: you don’t need eight hours of sleep each night – actually, we don’t know yet how much sleep your organism craves. But why would a standardized rule determine our bedtime when we know that everyone has a different body and different needs?\u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Cp>That’s when sleep tracking comes into the picture.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-22011\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"581\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Tracking.jpg\" alt=\"how to sleep\" class=\"wp-image-22011\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Tracking.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Tracking-768x513.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Tracking-512x342.jpg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: https:\u002F\u002Ffitiv.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>1) Let’s do a sleep tracking experiment!\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>Dr. Meskó was frustrated by the quality of his sleep for years. One day, he would wake up refreshed after just 6 hours of sleep, but another he spent fatigued, even after getting the usually recommended 8 hours of shuteye. Given how crucial proper rest is to brainpower, health, and overall well-being, he wanted to optimize how he spent his nights – so he did \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002F6-months-sleep-tracking-experiment-learnt\">a six-months-long sleep experiment\u003C\u002Fa> alongside a \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002F5-ways-for-sleep-tracking-a-week-long-experiment-with-apps-and-sensors\">week-long bedtime journey testing various apps and sensors\u003C\u002Fa>.\u003C\u002Fp>\n\n\n\n\u003Cp>You don’t need to do that – but for a starter, \u003Cstrong>you can pay more attention to your sleep if you want to \u003C\u002Fstrong>\u003Cstrong>\u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fhow-i-optimized-my-sleep-with-technology\">optimize it, eventually through technologies\u003C\u002Fa>\u003C\u002Fstrong>\u003Cstrong> as skillful and straightforward supporters\u003C\u002Fstrong>. Let us show you how!\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"858\" height=\"377\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fsleep.png\" alt=\"\" class=\"wp-image-17055\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fsleep.png 858w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fsleep-768x337.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fsleep-512x225.png 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fsleep-458x201.png 458w\" sizes=\"auto, (max-width: 858px) 100vw, 858px\" \u002F>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>2) Get a \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fthe-top-sleep-apps-to-start-your-bedtime-tracking-journey\">sleep app\u003C\u002Fa>!\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>\u003Cstrong>You don’t need to invest in a sleep sensor right away, a freely available sleep app is perfect for the first time period\u003C\u002Fstrong>. Download \u003Ca href=\"https:\u002F\u002Fwww.sleepcycle.com\u002F\">Sleep Cycle\u003C\u002Fa> for iOS or \u003Ca href=\"https:\u002F\u002Fsleep.urbandroid.org\u002F\">Sleep As Android\u003C\u002Fa> for your Android smartphone. They will both reveal valuable insights about your sleep: \u003Cstrong>they track light and deep sleep, record if you snore; if you talk in your sleep or have sleep abnormalities; and wake you up at the best possible time with their smart alarm\u003C\u002Fstrong>.\u003C\u002Fp>\n\n\n\n\u003Cp>Measure your sleep for a couple of nights. The Urbandroid Team behind developing the Sleep As Android app says that your phone should be about 30-40 cm away from you, not in close contact. However, it is different when your phone is able to use the \u003Ca href=\"http:\u002F\u002Fsonar.urbandroid.org\u002F\">Sonar\u003C\u002Fa>; which utilizes the speaker and microphone available in every smartphone to produce ultrasonic signals. So you might want to check out the placement tricks \u003Ca href=\"http:\u002F\u002Fsleep.urbandroid.org\u002Fdocumentation\u002Fcore\u002Fsleep-tracking\u002F#phone-placement\">here\u003C\u002Fa> depending on the capabilities of your smartphone.\u003C\u002Fp>\n\n\n\n\u003Cp>Anyhow, tracking your bedtime with a sleep app will reveal eye-opening insights about your organism’s needs. For example, Dr. Meskó experienced that he feels on top of his game with 7.30 hours of shuteye, so it will not matter if he stays in bed for a longer time or has more deep sleep, his sleep quality will not increase.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-22012\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"489\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Apps-Tracking-Bedtime.jpeg\" alt=\"how to sleep\" class=\"wp-image-22012\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Apps-Tracking-Bedtime.jpeg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Apps-Tracking-Bedtime-370x208.jpeg 370w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Apps-Tracking-Bedtime-768x432.jpeg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FSleep-Apps-Tracking-Bedtime-512x288.jpeg 512w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.inverse.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>3) Analyze your sleep tracking results!\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>Tracking sleep is an exciting experience. \u003Cstrong>You learn a lot about your habits and how they affect sleep quality. For example, what happens if you drink or eat anything before going to sleep? What if you exercise? And what about checking your social media newsfeed?\u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Cp>These are valuable details – which will have an effect on your sleep. Thus, if you are tracking sleep with an app, note every vital aspect of what you did before going to sleep. Did you have a glass of wine? Or did a kid wake you at night? Did you go to bed earlier or later than usual? These will be the keys to improving your bedtime.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"435\" height=\"870\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FScreenshot_2018-10-09-07-40-01.png\" alt=\"sleep tracking tags\" class=\"wp-image-22066\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FScreenshot_2018-10-09-07-40-01.png 435w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FScreenshot_2018-10-09-07-40-01-768x1536.png 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002FScreenshot_2018-10-09-07-40-01-256x512.png 256w\" sizes=\"auto, (max-width: 435px) 100vw, 435px\" \u002F>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>4) Time to invest in a \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fthe-top-sleep-sensors-for-expert-level-tracking\">sleep sensor\u003C\u002Fa>!\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>After a couple of weeks, you will see your sleep patterns and realize the loopholes in your own system. Did you recognize you are a heavy snorer or that you have trouble getting into deep sleep when the weather is too hot? But what if you know all this, you have your sleep app, and you still cannot sleep better?\u003C\u002Fp>\n\n\n\n\u003Cp>That’s when the time has come for a sleep sensor. There are many devices to choose from – Apple Watch, Fitbit, \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fhealth-sensor-mattress-live-earlysense-review\">Live by Earlysense\u003C\u002Fa>, \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fsleep-tracking-2-0-viatom-o2-sleep-monitor-review\">Viatom\u003C\u002Fa>, but if you also want to utilize the holy grail of sleep tracking, the smart sleep alarm, then you’ll need the algorithm of the sleep app because that operates through the application – not the sensor. Thus, you have to check with Sleep Cycle, \u003Ca href=\"https:\u002F\u002Fsleep.urbandroid.org\u002Fdocumentation\u002Fintegration\u002Fwearable\u002F\">Sleep As Android\u003C\u002Fa> or any other app the list of compatible wearables. \u003Cstrong>With the help of a sleep sensor ensuring more accuracy when measuring your sleep patterns, you can set out a flexible sleep regime completely personalized to your own needs. You will spend as much time in bed as your organism requires, and the smart sleep alarm will wake you up in the morning fresh and energized.\u003C\u002Fstrong>\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"760\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fimg_9503.jpg\" alt=\"sleep tracking\" class=\"wp-image-17109\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fimg_9503.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fimg_9503-768x671.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fimg_9503-512x447.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F01\u002Fimg_9503-286x250.jpg 286w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Cp>Are you a skeptic? Check out Dr. Meskó’s sleep routine with the smart alarm: before going to bed, he asks the sleep app what time it wants to wake him up based on the desired quantity of sleep and bedtime. I always leave a 20 minute-long puffer time, thus if I want to wake up at around 5.50, it will signal between 5.40 and 6.00 that it’s time for a brand new day. The phone vibrates gently, and he has to solve four math equations (or take a photo of a QR code somewhere in the house, say cheese in the camera, etc.) to make sure he’s awake.\u003C\u002Fp>\n\n\n\n\u003Ch1 class=\"wp-block-heading\">\u003Cstrong>5) Maintaining a solid sleep rhythm\u003C\u002Fstrong>\u003C\u002Fh1>\n\n\n\n\u003Cp>\u003Cstrong>After you figure out your sleep pattern, your body’s wishes and you start organizing your days accordingly, you will realize that you can live your days energized and build up a solid “sleep buffer” for the long-run\u003C\u002Fstrong> and for days without the necessary amount of shuteye. Dr. Meskó \u003Ca href=\"https:\u002F\u002Fwww.linkedin.com\u002Ffeed\u002Fupdate\u002Furn:li:activity:6452544094920155136\u002F\">needs that during speaker season when he has to frequently travel on a tight schedule\u003C\u002Fa>.\u003C\u002Fp>\n\n\n\n\u003Cp>Imagine that the difference between five coffees for barely functioning and waking up energetic might only be two minutes. If the sleep sensor paired with the appropriate sleep app could find you the perfect time slot to wake you up, while you sleep, why wasting time not doing it? Start your sleep tracking journey today and contact us if you have any question!\u003C\u002Fp>\n",false,{"rendered":22,"protected":20},"\u003Cp>THIS ARTICLE HAS NOT BEEN UPDATED SINCE 2018. THE INFORMATION SHARED IN THE ARTICLE WAS ACCURATE AT THE TIME OF ITS PUBLICATION, BUT IT MAY […]\u003C\u002Fp>\n",6,22064,"closed",true,"","standard",{"_acf_changed":20,"footnotes":27},[31],496,[33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48,49,50],246,645,271,759,275,878,289,355,1079,395,1080,402,1081,406,1082,425,432,239,[52],951,[],[55,56,57,58,59,60,61,62,63],1893,1905,1907,2765,4625,4635,1593,1597,1769,[65,14,66,67,68,69,70,71,72,73,74,75,76,77,78,79,80,81,82,83,84,85,86,87,88,89,90],"post-22010","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-sensors-trackers","tag-future","tag-sleep-tracking","tag-health","tag-apps","tag-healthcare","tag-personalized-health","tag-innovation","tag-personalized-medicine","tag-sleep-app","tag-sensor","tag-sleep-sensor","tag-sleep","tag-sleep-tracker","tag-smartphone","tag-sleeping","tag-technology-2","tag-tracker","tag-fitness","project_category-patients",{"id":24,"alt_text":92,"caption":27,"description":93,"media_type":94,"media_details":95,"post":134,"source_url":135},"TMF, SleepOn Go2Sleep review","TMF, sleep tracking, man, night, bed, phone","image",{"width":96,"height":97,"file":98,"sizes":99,"image_meta":131},870,489,"2018\u002F10\u002F040_sleepelf.png",{"medium":100,"large":106,"thumbnail":110,"medium_large":114,"large_old_512x288":115,"thumbnail_old_150x150":120,"medium_old_370x208":122,"medium_large_old_768x432":125,"large_old_512x288_old_512x288":128},{"file":101,"width":102,"height":103,"mime-type":104,"source_url":105},"040_sleepelf-370x208.png",370,208,"image\u002Fpng","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002F040_sleepelf-370x208.png",{"file":107,"width":108,"height":49,"mime-type":104,"source_url":109},"040_sleepelf-768x432.png",768,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002F040_sleepelf-768x432.png",{"file":111,"width":112,"height":112,"mime-type":104,"source_url":113},"040_sleepelf-150x150.png",150,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002F040_sleepelf-150x150.png",{"file":107,"width":108,"height":49,"mime-type":104,"source_url":109},{"file":116,"width":117,"height":118,"mime-type":104,"source_url":119},"040_sleepelf-512x288.png",512,288,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002F040_sleepelf-512x288.png",{"file":111,"width":121,"height":121,"mime-type":104,"source_url":113},"150",{"file":101,"width":123,"height":124,"mime-type":104,"source_url":105},"370","208",{"file":107,"width":126,"height":127,"mime-type":104,"source_url":109},"768","432",{"file":116,"width":129,"height":130,"mime-type":104,"source_url":119},"512","288",{"aperture":132,"credit":27,"camera":27,"caption":27,"created_timestamp":132,"copyright":27,"focal_length":132,"iso":132,"shutter_speed":132,"title":27,"orientation":132,"keywords":133},"0",[],22021,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F10\u002F040_sleepelf.png",{"related_posts":137,"related_posts_footer":140,"cta_type":27,"cta_color":27,"subtitle":27,"related_books":20},[138,134,139],17068,22048,[141,142,143],17801,14445,17982,{"yoast_wpseo_title":145,"yoast_wpseo_metadesc":146,"yoast_wpseo_canonical":15},"HOW TO Measure Sleep? - The Medical Futurist","Are you stressed if you think about going to bed? Try sleep tracking, the best part of the digital health movement. Here, we show you how to sleep better.",{"self":148,"collection":154,"about":157,"author":160,"replies":163,"version-history":166,"predecessor-version":170,"wp:featuredmedia":174,"wp:attachment":177,"wp:term":180,"curies":196},[149],{"href":150,"targetHints":151},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22010",{"allow":152},[153],"GET",[155],{"href":156},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts",[158],{"href":159},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftypes\u002Fpost",[161],{"embeddable":26,"href":162},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fusers\u002F6",[164],{"embeddable":26,"href":165},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcomments?post=22010",[167],{"count":168,"href":169},16,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22010\u002Frevisions",[171],{"id":172,"href":173},46484,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F22010\u002Frevisions\u002F46484",[175],{"embeddable":26,"href":176},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia\u002F22064",[178],{"href":179},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia?parent=22010",[181,184,187,190,193],{"taxonomy":182,"embeddable":26,"href":183},"category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcategories?post=22010",{"taxonomy":185,"embeddable":26,"href":186},"post_tag","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftags?post=22010",{"taxonomy":188,"embeddable":26,"href":189},"project_category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fproject_category?post=22010",{"taxonomy":191,"embeddable":26,"href":192},"contact_email_category","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcontact_email_category?post=22010",{"taxonomy":194,"embeddable":26,"href":195},"yst_prominent_words","https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fyst_prominent_words?post=22010",[197],{"name":198,"href":199,"templated":26},"wp","https:\u002F\u002Fapi.w.org\u002F{rel}",[201],{"id":143,"date":202,"date_gmt":203,"guid":204,"modified":206,"modified_gmt":207,"slug":208,"status":13,"type":14,"link":209,"title":210,"content":212,"excerpt":214,"author":23,"featured_media":216,"comment_status":25,"ping_status":25,"sticky":26,"template":27,"format":28,"meta":217,"categories":218,"tags":219,"project_category":227,"contact_email_category":228,"yst_prominent_words":229,"class_list":232,"better_featured_image":241,"acf":272,"yoast_meta":280,"_links":283},"2018-05-31T10:00:22","2018-05-31T08:00:22",{"rendered":205},"http:\u002F\u002Fmedicalfuturist.com\u002F?p=17982","2022-05-19T12:05:36","2022-05-19T10:05:36","avoid-jet-lag-technologies-short-travels","https:\u002F\u002Fmedicalfuturist.com\u002Favoid-jet-lag-technologies-short-travels",{"rendered":211},"How To Avoid Jet Lag With Technologies For Short Travels?",{"rendered":213,"protected":20},"\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"5px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp style=\"color: #555;font-size: 12px;line-height: 14px\">THIS ARTICLE HAS NOT BEEN UPDATED SINCE 2018. THE INFORMATION SHARED IN THE ARTICLE WAS ACCURATE AT THE TIME OF ITS PUBLICATION, BUT IT MAY BE OUT OF DATE NOW. \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fmagazine\">BROWSE OUR LATEST ARTICLES HERE\u003C\u002Fa>\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\u003C\u002Ftbody>\u003C\u002Ftable>\n\n\n\n\u003Cp>The zombie-state of jet lag is a notorious condition for the community of travelers jumping from one time zone to another. As I constantly travel long distances for short periods of time, I worked out a method which keeps my overall inner clock intact. Let’s dive into how you can avoid jet lag with the help of technologies!\u003C\u002Fp>\n\n\n\n\u003C!--more-->\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Jet lag – The hidden cost of traveling\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>You feel like your brain is covered with fog, deep fatigue rains over your body, sometimes aligned with nausea and constipation. No matter what you do, you wake up at 3 am at night and feel totally worn down the next day. For three to five days in a row. Every long-haul traveler knows these symptoms too well: the description of jet lag. It is the disruption of our inner body clock or circadian rhythm that is responsible for \u003Ca href=\"http:\u002F\u002Fwww.businessinsider.com\u002Fscientist-jet-lag-secrets-qantas-2017-8\">regulating body functions such as sleep, alertness, activity periods, metabolic cycles and digestion\u003C\u002Fa>. What happens when you cross time zones is that \u003Cstrong>your body, your cells, and your overall inner clock cannot keep up with the pace of change in time zones\u003C\u002Fstrong>. The inner body clock cannot reset itself as quickly as the plane crosses continents.\u003C\u002Fp>\n\n\n\n\u003Cp>It’s a \u003Cstrong>severe health problem for travelers and costs millions due to decreased productivity and wasted quality time\u003C\u002Fstrong>. A \u003Ca href=\"https:\u002F\u002Fwww.kayak.co.uk\u002Fnews\u002Fjet-lag-costs-brits\u002F\">study\u003C\u002Fa> conducted by Kayak, a software engineer company specialized for finding the best flight options, and aerospace product manufacturer, Airbus found among 1,000 UK travelers that on average, 2.2 days of every long-haul travel was impacted by the effects of jet lag; equating to a staggering total of 65 million days of holiday in the past year. Most a\u003Ca href=\"http:\u002F\u002Fwww.bbc.com\u002Ffuture\u002Fstory\u002F20160314-how-airline-pilots-beat-jet-lag\">irlines even run fatigue risk management programs for their staff to help pilots cope with jet lag\u003C\u002Fa>. Captains are even allowed to call in ‘fatigued’ when they feel like they are too jet-lagged to carry out their jobs safely. However, what should average conference-goers or business-trip travelers do if they don’t have this option?\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-17985\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"580\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fjetlagged.jpg\" alt=\"avoid jet lag\" class=\"wp-image-17985\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fjetlagged.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fjetlagged-768x512.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fjetlagged-512x341.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fjetlagged-375x250.jpg 375w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.thecut.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>Does a panacea to jet lag exist?\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>As jet lag results from the fact that our body lags behind the speed of our travelings, and adjusts only one hour or one-and-a-half hours per day, the short answer is no, there is no miracle cure for it. (Sorry for the bad news.) We can only \u003Cstrong>employ specific strategies and tricks to either ease the symptoms or somehow preserve the inner body clock intact in spite of the change in the environment\u003C\u002Fstrong>.\u003C\u002Fp>\n\n\n\n\u003Cp>As an example for the former, there are many experiments with light, food, temperature or sleep patterns. For example, Airbus employs \u003Ca href=\"https:\u002F\u002Fwww.kayak.co.uk\u002Fnews\u002Fjet-lag-costs-brits\u002F\">ambient lighting to reflect how natural light keeps passengers circadian rhythms in check\u003C\u002Fa>. Another airline \u003Ca href=\"http:\u002F\u002Fwww.businessinsider.com\u002Fscientist-jet-lag-secrets-qantas-2017-8\">experiments with modifications to the service schedules, lighting systems, menu composition, or temperature regulation to help their passengers\u003C\u002Fa>. Some use synthetic melatonin – a hormone that helps to set the body’s sleep cycle – as a popular alternative to sleeping pills to help with the adjustment in sleeping. Some go to the extremes in finding a solution: a \u003Ca href=\"http:\u002F\u002Fwww.businessinsider.com\u002Fhow-to-get-rid-of-jet-lag-2017-5\">three-minute-long cryotherapy in a chamber at 166 degrees below zero\u003C\u002Fa> promises to take care of jet lag – for a long time. Even the Queen is said to have a strategy: \u003Ca href=\"https:\u002F\u002Fwww.pedestrian.tv\u002Ftravel\u002Fqueen-secret-weapon-jet-lag-costs-one-shiny-dollar\u002F\">she relies on barley sugar\u003C\u002Fa>, apparently.\u003C\u002Fp>\n\n\n\n\u003Cp>While these strategies rather aim at alleviating the unpleasant symptoms of jet lag, I use another tactic for short-term long-haul travels. That is to preserve my circadian rhythm intact in spite of the change in my environment. How is that possible? Of course with technologies. Let me show you how!\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-17988\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"580\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Ffighting-jet-lag.jpg\" alt=\"Avoid jet lag\" class=\"wp-image-17988\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Ffighting-jet-lag.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Ffighting-jet-lag-768x512.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Ffighting-jet-lag-512x341.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Ffighting-jet-lag-375x250.jpg 375w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.independent.co.uk\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>When I travel to the land of the rising sun\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>There is \u003Cstrong>one rule that has to be taken into consideration when you want to beat jet lag: the direction of your travels\u003C\u002Fstrong>. It matters whether you are flying east or west. \u003Cstrong>Both \u003C\u002Fstrong>\u003Ca href=\"http:\u002F\u002Fwww.bbc.com\u002Ffuture\u002Fstory\u002F20160314-how-airline-pilots-beat-jet-lag\">\u003Cstrong>experts\u003C\u002Fstrong>\u003C\u002Fa>\u003Cstrong> and travelers agree that people find it easier to adjust to time changes when flying west\u003C\u002Fstrong>. Thus, here is my strategy for conquering the East without symptoms of jet lag.\u003C\u002Fp>\n\n\n\n\u003Cp>I recently traveled to Japan to give a keynote in Osaka about how artificial intelligence will impact the pharma industry and healthcare. On the day of my journey from Frankfurt to Osaka, I woke up before 5 am to make the day longer and sleep for the last hours of the flight to Japan. This way, I slept 4 hours that “evening” but was only awake for 13 hours.\u003C\u002Fp>\n\n\n\n\u003Cp>On the second day, I arrived in the bright Japanese morning seven hours ahead of my biological clock, gave a talk at noon and kept myself awake until 11 pm Osaka time. This way, I slept for 6 hours and was awake for 18 hours. On the third day, I flew back to Budapest through Frankfurt. I slept two more hours on the plane and arrived home at 7 pm. I kept myself awake until 11 pm and woke up the next day at 7 am as if nothing happened.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-18006\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"708\" height=\"870\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fosaka.jpg\" alt=\"avoid jet lag\" class=\"wp-image-18006\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fosaka.jpg 708w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fosaka-417x512.jpg 417w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fosaka-204x250.jpg 204w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fosaka-768x943.jpg 768w\" sizes=\"auto, (max-width: 708px) 100vw, 708px\" \u002F>\u003Cfigcaption>Osaka, Japan\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>When I travel to the West\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>A couple of weeks ago, I flew to Philadelphia to give a keynote at the ChpI conference about the technological future of the supply chain in pharma. I talked about how new technologies will shape the supply chain from producing to distributing drugs and how we can get the most out of digital health. As I wanted to be at the top of my game, and I would have felt devastated had I lost my edge due to jet lag, compared to my Japanese journey, I applied a „reversed strategy” here.\u003C\u002Fp>\n\n\n\n\u003Cp>Before the day of getting on the plane from Budapest to the US, I have plenty of good night sleep – as I know that the first day of traveling will be very long. I usually try to be very active and work through the entire flight, but I try not to overstretch it as I have to wake up very early the next day. In Philadelphia, I went to bed after 22 hours of being awake at around 10 pm and woke up the next day at 4 am. That means my second day is usually another long day, approximately 15 hours of work and other activities.\u003C\u002Fp>\n\n\n\n\u003Cp>However, it is certain that I’ll sleep right after I will get onto the plane back home, and I will wake up on the third day of my trip right in the morning according to European time – without any jet lag. As that’s usually a shorter day compared to the ones before, I work-out or have a lighter run in the evening after I get home.\u003C\u002Fp>\n\n\n\n\u003Cp>How did I achieve these? The key \u003Cstrong>is careful planning and strict implementation\u003C\u002Fstrong>. My goal is to feel sharp and focused whenever I have a keynote speech, so I plan my journeys taking into account my sleep pattern, metabolism, and environmental factors. Besides, the \u003Ca href=\"http:\u002F\u002Fwww.jetlagrooster.com\">jetlagrooster\u003C\u002Fa> website helps me with figuring out the nitty-gritty details of the actual trip.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image wp-image-18000 size-full\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"732\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.50-pm.jpg\" alt=\"\" class=\"wp-image-18000\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.50-pm.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.50-pm-768x646.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.50-pm-512x431.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.50-pm-297x250.jpg 297w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Keynote in Philadelphia\u003C\u002Ffigcaption>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch2 class=\"wp-block-heading\">\u003Cstrong>The road to preserve your inner circadian clock on short journeys\u003C\u002Fstrong>\u003C\u002Fh2>\n\n\n\n\u003Cp>I could never have planned my trip to Japan or Philadelphia according to my inner clock if I hadn’t known what my body needs regarding sleep, food or other factors. It has been a long journey to get to know myself to the point where I can make a jetlag-free long-haul travel possible, but with the help of technology, I could do it.\u003C\u002Fp>\n\n\n\n\u003Ch3 class=\"wp-block-heading\">\u003Cstrong>1) My sleep pattern\u003C\u002Fstrong>\u003C\u002Fh3>\n\n\n\n\u003Cp>The first step was to get to know my sleep. \u003Cstrong>I have been measuring my sleep for years with various sleep sensors and trackers\u003C\u002Fstrong>, and it \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fhow-i-optimized-my-sleep-with-technology\u002F\">took me years to find my jackpot solution\u003C\u002Fa>. I tried \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002F5-ways-for-sleep-tracking-a-week-long-experiment-with-apps-and-sensors\u002F\">many sensors and apps\u003C\u002Fa> and even did a \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002F6-months-sleep-tracking-experiment-learnt\u002F\">6-month-long sleep experiment\u003C\u002Fa> to figure out what’s the best for me. \u003Cstrong>By now, I perfectly know my sleep patterns\u003C\u002Fstrong>.\u003C\u002Fp>\n\n\n\n\u003Cp>For example, if I’m exercising late, eat sugary food or drink alcohol, I will not get a good night’s sleep. If I only have light meals, hydrate well and have a balanced work-out, I’ll wake up in the morning well and relaxed. But don’t worry you do not have to wait years to figure out how to get some good shut-eye, I give you \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fanalyze-sleep-quality\u002F\">plenty of tools to do so\u003C\u002Fa> in less time than I did.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"625\" height=\"415\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2016\u002F07\u002F060815_sleepupdate_blog_625x415.png\" alt=\"\" class=\"wp-image-13353\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2016\u002F07\u002F060815_sleepupdate_blog_625x415.png 625w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2016\u002F07\u002F060815_sleepupdate_blog_625x415-512x340.png 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2016\u002F07\u002F060815_sleepupdate_blog_625x415-377x250.png 377w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \u002F>\u003C\u002Ffigure>\n\n\n\n\u003Ch3 class=\"wp-block-heading\">\u003Cstrong>2) Smart sleep alarm\u003C\u002Fstrong>\u003C\u002Fh3>\n\n\n\n\u003Cp>The Holy Grail of sleep tracking is the smart sleep alarm function. It means that t\u003Cstrong>he sensor wakes you up when you are not in deep sleep but rather in your light sleep cycle, so waking up doesn’t make you groggy\u003C\u002Fstrong>, but feels like the natural order of things. \u003Cstrong>That’s what I used before my trip to trick my body into lengthening my days to adjust myself easily\u003C\u002Fstrong> and pleasantly to the expected changes in time zone. Trying to adapt your body to the given time zone beforehand is a standard method to help you avoid jet lag, and now the smart sleep alarm could help me still wake up at the most convenient time to start my day. It is the perfect strategy to follow!\u003C\u002Fp>\n\n\n\n\u003Cp>In the case of a trip to Japan, and usually when you travel to the east, first you have a very short day, then a really long one and a brutally long one on the way back home. So, I needed to lengthen my days as pleasantly as possible, and my ultimate solution turned out to be the smart sleep alarm.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"870\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o.jpg\" alt=\"smart sleep alarm\" class=\"wp-image-17998\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o-768x768.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o-150x150.jpg 150w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o-512x512.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002F33714275_1682586375169324_6493697377084375040_o-250x250.jpg 250w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch3 class=\"wp-block-heading\">\u003Cstrong>3) My fitness level\u003C\u002Fstrong>\u003C\u002Fh3>\n\n\n\n\u003Cp>As \u003Cstrong>my absolute goal is to be ready if the chance of becoming an astronaut arrives, I constantly try to be in an excellent physical shape\u003C\u002Fstrong>. I have 30 minutes of intensive exercise every day on average, that means playing football, running, working with a personal trainer at the gym doing functional training or using TRX at home.\u003C\u002Fp>\n\n\n\n\u003Cp>Moreover, my extra motivation always comes from technologies and data. I do special exercises with VR goggles, and I use my most loyal companion, my \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Ffitbit-ionic-review-bromance-pebble-smartwatch\u002F\">Fitbit Ionic\u003C\u002Fa>.\u003C\u002Fp>\n\n\n\n\u003Cdiv class=\"wp-block-image\">\u003Cfigure class=\"aligncenter\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"691\" height=\"870\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.47-pm.jpg\" alt=\"\" class=\"wp-image-17999\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.47-pm.jpg 691w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.47-pm-407x512.jpg 407w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fscreen-shot-05-30-18-at-02.47-pm-199x250.jpg 199w\" sizes=\"auto, (max-width: 691px) 100vw, 691px\" \u002F>\u003C\u002Ffigure>\u003C\u002Fdiv>\n\n\n\n\u003Ch3 class=\"wp-block-heading\">\u003Cstrong>4) My meditation strategy\u003C\u002Fstrong>\u003C\u002Fh3>\n\n\n\n\u003Cp>I have been applying \u003Cstrong>meditation techniques for a long time to be able to fall asleep easier\u003C\u002Fstrong>. Previously, I used the excellent \u003Ca href=\"https:\u002F\u002Fwww.headspace.com\u002Fheadspace-meditation-app\">Headspace application\u003C\u002Fa>, the \u003Ca href=\"http:\u002F\u002Fwww.choosemuse.com\u002F\">Muse\u003C\u002Fa> headband or the \u003Ca href=\"https:\u002F\u002Fthepip.com\u002Fen-eu\u002F\">PIP\u003C\u002Fa> but there are \u003Ca href=\"https:\u002F\u002Fmedicalfuturist.com\u002Fimprove-mental-health-with-technology\u002F\">many excellent apps or solutions on the market\u003C\u002Fa>. But lately, I have been experimenting with meditation without any help from technology. It turned out to be beneficial and practical knowledge, as I had to apply my entire meditation tool-kit during my trip to Japan to be able to sleep on the plane at around 7 pm.\u003C\u002Fp>\n\n\n\n\u003Cfigure class=\"wp-block-image alignnone size-full wp-image-17989\">\u003Cimg loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"489\" src=\"https:\u002F\u002F1712507217.rsc.cdn77.org\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock.jpg\" alt=\"avoid jet lag\" class=\"wp-image-17989\" srcset=\"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock.jpg 870w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock-370x208.jpg 370w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock-768x432.jpg 768w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock-512x288.jpg 512w, https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Fmeditation-stock-444x250.jpg 444w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \u002F>\u003Cfigcaption>Source: www.yogajournal.com\u003C\u002Ffigcaption>\u003C\u002Ffigure>\n\n\n\n\u003Cp>As you can see, \u003Cstrong>jet lag doesn’t have a miraculous cure, and I cannot share its invisible recipe with you. However, I’m the living proof that measuring your health parameters on the long-run and getting to know your own body through data leads to great results\u003C\u002Fstrong>. I have accumulated a vast amount of knowledge and methods to adapt to any time zone and circumstance in as little time as possible as seamlessly as possible. At the same time, I have to warn you that this knowledge is not transferable in a linear way as everyone is different. I can only show you my methods so you can figure out what fits you and your organism best. It’s the same for jet lag – as everyone experiences it differently, and one-size indeed doesn’t fit all. So, let’s experiment and let me know if you have any questions!\u003C\u002Fp>\n\n\n\n\u003Ctable style=\"width: 100%; border-collapse: collapse; background-color: #eee; border-top: 4px solid #444;\" cellpadding=\"10px\">\n\u003Ctbody>\n\u003Ctr>\n\u003Ctd style=\"width: 100%;\">\n\u003Cp>\u003Cstrong>At The Medical Futurist, we are building a community for making a bold vision about the future of healthcare reality today.\u003C\u002Fstrong>\u003C\u002Fp>\n\u003Ciframe loading=\"lazy\" width=\"560\" height=\"315\" src=\"https:\u002F\u002Fwww.youtube.com\u002Fembed\u002FFIbMejImnxs\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\">\u003C\u002Fiframe>\n\u003Cp>If you’d like to support this mission, we invite you to \u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">join The Medical Futurist Patreon Community\u003C\u002Fa>. A community of empowered patients, future-oriented healthcare professionals, concerned health policymakers, sensible health tech developers, and enthusiastic medical students. If there were ever a time to join us, it is now. Every contribution, however big or small, powers our research and sustains our future.\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.patreon.com\u002Fthemedicalfuturist\">\u003Cstrong style=\"background-color: #e71d3299; color: #000;\">Click here to support The Medical Futurist from as little as $3\u003C\u002Fstrong>\u003C\u002Fa> – it only takes a minute. Thank you.\u003C\u002Fp>\n\u003C\u002Ftd>\n\u003C\u002Ftr>\n\u003C\u002Ftbody>\n\u003C\u002Ftable>\n\u003Cp> \u003C\u002Fp>\n\n\n\n\u003Cp>\u003Ca href=\"http:\u002F\u002Feepurl.com\u002FZejiT\">\u003Cb>Subscribe To The Medical Futurist℠ Newsletter\u003C\u002Fb>\u003C\u002Fa>\u003C\u002Fp>\n\n\n\n\u003Cul class=\"wp-block-list\">\u003Cli>News shaping the future of healthcare\u003C\u002Fli>\u003Cli>Advice on taking charge of your health\u003C\u002Fli>\u003Cli>Reviews of the latest health technology\u003C\u002Fli>\u003C\u002Ful>\n\n\n\n\u003Cp>\u003C\u002Fp>\n",{"rendered":215,"protected":20},"\u003Cp>The zombie-state of jet lag is a notorious condition for the community of travelers jumping from one time zone to another. As I constantly travel long distances for short periods of time, I worked out a method which keeps my overall inner clock intact. Let’s dive into how you can avoid jet lag with the help of technologies!\u003C\u002Fp>\n",17983,{"_acf_changed":20,"footnotes":27},[31],[220,221,38,222,223,224,39,225,48,226],545,630,906,206,207,353,453,[52],[],[61,230,58,231],1883,4791,[233,14,66,67,68,69,70,71,234,235,77,236,237,238,78,239,87,240,90],"post-17982","tag-sensors","tag-digital-technology","tag-jetlag","tag-digital","tag-digital-health","tag-personalized","tag-wearables-2",{"id":216,"alt_text":242,"caption":243,"description":27,"media_type":94,"media_details":244,"post":143,"source_url":271},"avoid jet lag","Source: www.drweil.com",{"width":96,"height":245,"file":246,"sizes":247,"image_meta":269},653,"2018\u002F05\u002Flady-traveling-napping-on-a-plain.jpg",{"medium":248,"large":252,"thumbnail":256,"medium_large":259,"large_old_512x384":260,"medium_old_333x250":264},{"file":249,"width":102,"height":103,"mime-type":250,"source_url":251},"lady-traveling-napping-on-a-plain-370x208.jpg","image\u002Fjpeg","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain-370x208.jpg",{"file":253,"width":108,"height":254,"mime-type":250,"source_url":255},"lady-traveling-napping-on-a-plain-768x576.jpg",576,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain-768x576.jpg",{"file":257,"width":112,"height":112,"mime-type":250,"source_url":258},"lady-traveling-napping-on-a-plain-150x150.jpg","https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain-150x150.jpg",{"file":253,"width":108,"height":254,"mime-type":250,"source_url":255},{"file":261,"width":117,"height":262,"mime-type":250,"source_url":263},"lady-traveling-napping-on-a-plain-512x384.jpg",384,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain-512x384.jpg",{"file":265,"width":266,"height":267,"mime-type":250,"source_url":268},"lady-traveling-napping-on-a-plain-333x250.jpg",333,250,"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain-333x250.jpg",{"aperture":132,"credit":27,"camera":27,"caption":27,"created_timestamp":132,"copyright":27,"focal_length":132,"iso":132,"shutter_speed":132,"title":27,"orientation":132,"keywords":270},[],"https:\u002F\u002Fcdn.medicalfuturist.com\u002Fwp-content\u002Fuploads\u002F2018\u002F05\u002Flady-traveling-napping-on-a-plain.jpg",{"related_posts":273,"related_posts_footer":276,"cta_type":27,"cta_color":27,"subtitle":27,"related_books":20},[274,141,275],20735,20908,[277,278,279],17853,17980,17572,{"yoast_wpseo_title":281,"yoast_wpseo_metadesc":282,"yoast_wpseo_canonical":209},"How To Avoid Jet Lag With Technologies For Short Travels? - The Medical Futurist","As I constantly travel long distances for short time periods, jet lag is a huge problem. I show you how you can avoid jet lag with the help of technologies!",{"self":284,"collection":289,"about":291,"author":293,"replies":295,"version-history":298,"predecessor-version":302,"wp:featuredmedia":306,"wp:attachment":309,"wp:term":312,"curies":323},[285],{"href":286,"targetHints":287},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F17982",{"allow":288},[153],[290],{"href":156},[292],{"href":159},[294],{"embeddable":26,"href":162},[296],{"embeddable":26,"href":297},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcomments?post=17982",[299],{"count":300,"href":301},22,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F17982\u002Frevisions",[303],{"id":304,"href":305},46085,"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fposts\u002F17982\u002Frevisions\u002F46085",[307],{"embeddable":26,"href":308},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia\u002F17983",[310],{"href":311},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fmedia?parent=17982",[313,315,317,319,321],{"taxonomy":182,"embeddable":26,"href":314},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcategories?post=17982",{"taxonomy":185,"embeddable":26,"href":316},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Ftags?post=17982",{"taxonomy":188,"embeddable":26,"href":318},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fproject_category?post=17982",{"taxonomy":191,"embeddable":26,"href":320},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fcontact_email_category?post=17982",{"taxonomy":194,"embeddable":26,"href":322},"https:\u002F\u002Fapi.medicalfuturist.com\u002Fwp-json\u002Fwp\u002Fv2\u002Fyst_prominent_words?post=17982",[324],{"name":198,"href":199,"templated":26},[],1785847765909]