Jet lag can make traveling exciting and exhausting at the same time. You arrive at your dream destination but instead of feeling refreshed and ready to explore, you feel like you’ve been hit by a truck — wide awake at odd hours, struggling to keep your eyes open during the day.
The good news is that you don’t have to let jet lag ruin your trip. We spoke with Monisha Das Ireland, MD, a sleep medicine specialist with Banner – University Medicine, about ways to lessen the effects of jet lag and spend more time enjoying your travels.
What is jet lag?
Jet lag happens when you travel across multiple time zones, and your body’s internal clock or circadian rhythm doesn’t match the local time. Your body still thinks it’s in your home time zone, which can lead to fatigue, problems sleeping and concentrating and even stomach issues.
“The internal circadian rhythm regulates sleep and related functions during the biological night and promotes wakefulness during the biological day,” said Dr. Ireland. “It needs to be reset daily to stay aligned with the 24-hour cycle.”
Jet lag occurs when this internal clock or circadian rhythm is misaligned with the new time zone, making it hard to fall asleep or stay awake at the right times. The more time zones you cross, the worse jet lag can be.
“Generally, jet lag is more intense with eastward travel than with westward travel because it requires shortening the natural sleep-wake cycle rather than lengthening it,” Dr. Ireland said. “Most people’s internal clocks run slightly longer than 24 hours, making it easier to stay asleep (in westward travel) than to fall asleep earlier (in eastward travel).”
How to prepare for jet lag before your trip
A little planning before your trip can make a big difference in how you feel when you arrive. Dr. Ireland shared some steps to help your body adjust:
1. Shift your sleep schedule
“If you’re traveling east, try going to bed an hour earlier each night for a few days before your trip,” Dr. Ireland said. “If you’re traveling west, gradually delay your bedtime.”
2. Get plenty of rest
Make sure you are well-rested before your trip. If you start your journey already sleep-deprived, jet lag will hit you even harder. Try to get a full night’s sleep in the days leading up to your flight.
3. Use light exposure to your advantage
Light exposure plays an important role in adjusting your body’s internal clock.
“The suprachiasmatic nucleus (SCN), found in the brain’s hypothalamus, is the body’s master clock that regulates circadian rhythms,” Dr. Ireland said. “Light exposure in the morning can help advance the circadian phase, while evening light exposure can delay it.”
To prepare yourself when traveling east, start going to bed an hour early and expose yourself to bright light in the morning to help your body adjust. If traveling west, seek light in the evening instead, a few days before your trip.
"To help your body adjust when visiting a new destination, limit bright light exposure in the morning by wearing dark sunglasses or staying indoors,” Dr. Ireland said. “In the afternoon, get as much natural light as possible by going outside or using a light box. This will help shift your circadian rhythm to match the new time zone.”
While traveling west, light exposure is most beneficial in the evenings at the destination to help delay the circadian phase and help adjust to the new time zone.
4. Plan your flight wisely
Choose a flight arriving late afternoon or early evening at your destination. That way, you can stay up until a regular bedtime and get a good night’s sleep.
5. Adjust your mealtimes
Your eating schedule also affects your body clock. To help your body adjust faster, start eating meals closer to the times you’ll be eating at your destination.
[Also read “How to Maintain Your Diet While Traveling.”]
How to minimize jet lag during your flight
- Set your watch to your destination time: As soon as you board the plane, set your watch (or phone) to the local time of your destination. This helps you mentally adjust before you arrive.
- Try to sleep (or stay awake) as needed: If you arrive in the morning, try to sleep on the plane. “Promote sleep during travel by using noise-canceling headphones, eye masks and earplugs,” Dr. Ireland said. If you arrive at night, stay awake on the flight so you’ll be ready to sleep when you land.
- Move around and stretch: Sitting for long periods can make you feel even more sluggish. Get up, walk around and stretch to keep your blood flowing and reduce stiffness.
- Avoid excess caffeine and alcohol: “Avoid drinking alcohol during a flight, as it may help you fall asleep quickly but can also disrupt continuous sleep,” Dr. Ireland said. Stick to water and small amounts of caffeine if needed.
How to recover from jet lag after you arrive
- Get sunlight and fresh air: Sunlight is one of the best ways to reset your internal clock. Spend time outside during the afternoon or evening in the first couple of days to help your body adjust to the new time zone.
- Stick to the local schedule: Try to follow the local meal and sleep schedule right away. Even if you’re tired, avoid napping for too long. Short naps (20 to 30 minutes) can help but long naps can make it harder to adjust.
- Take it easy on the first day: Plan light activities on your first day to give your body time to adjust. Avoid packing your schedule with too much right away, especially if you’re feeling sluggish.
- Stay hydrated and eat light meals: Dehydration and heavy meals can make jet lag worse. Drink plenty of water and eat healthy, balanced meals to help your body recover faster.
- Use melatonin if needed: Melatonin supplements can help adjust your body clock when taken at the right time. “Carefully timed melatonin can aid in phase advancing of the circadian clock,” Dr. Ireland said. However, its effectiveness depends on proper light exposure, so plan carefully when you take it.
“Hypnotics (prescription sleeping pills) can also be used at bedtime at the destination to encourage sleep but their effectiveness is limited,” Dr. Ireland added.
[Also read, “Are Sleep Gummies the Answer to a Sleepless Night? 5 Things to Know”]
Takeaway
Jet lag doesn’t have to ruin your trip. By adjusting your sleep schedule before you leave, making smart choices during your flight and following a healthy routine once you arrive, you can minimize its effects and feel your best. The more you travel, the easier it becomes to manage jet lag.
