Dealing with jet lag is one of the biggest challenges for frequent flyers. Even if you’re only away for a few days – whether it be for business or pleasure – jetlag can keep you up at night and feeling drowsy during the day. But what exactly happens to your body when you experience jetlag? And what can you do about it?
Lets start with an explanation. Jet lag is a breakdown in your circadian rhythm caused by rapid travel through multiple time zones. For example, lets say you were flying from San Francisco to New York City. Your body doesn’t have time to adjust to the three-time-zone difference over the course of the flight, so your body “thinks” that it’s three hours earlier than what your watch says. And until your internal clocks can reset themselves to the local time, you’re left groggy and tired.
The severity of jet lag depends both on the traveler and the trip. North to south trips and shorter (1-2 time zones) east to west trips do not cause as noticeable lag as cross-country flights. Additionally, some people’s circadian rhythms take longer than others to reset. The maximum amount of jet lag a person can endure is plus or minus 12 hours. Interestingly, adjusting to losing hours (traveling west to east) is significantly harder than adjusting to gaining them (traveling east to west). The former requires roughly 2/3 of a day per time zone crossed to recover from, while the latter demands just half a day.
Symptoms of Jet Lag
Symptoms of jet lag will very person to person and also vary depending on direction and length of travel. You may experience only one symptom or you may have many. Jet lag symptoms may include:
- Disturbed sleep — such as insomnia, early waking or excessive sleepiness
- Daytime fatigue
- Difficulty concentrating or functioning at your usual level
- Stomach problems, constipation or diarrhea
- A general feeling of not being well
- Mood changes
Can you reduce or prevent jet lag?
Unfortunately there’s no way to completely prevent jet lag or make it go away with one simple solution. However, there are ways in which you can minimize the effects of jet lag when you’re traveling across time zones.
Before Your Trip — Your approach to jet lag will depend upon whether you’re traveling east and losing time or west and gaining it. Training your body to stay awake longer or go to sleep earlier will be key to adjusting to a new time zone over the next few days. So in the days leading up to your trip, start to cheat towards the time zone you’re going to be visiting. This starts with controlling your exposure to both natural and artificial light. If you’re traveling east (which is more difficult to adjust to) turn on lights earlier in the morning so your body can get accustomed to waking up earlier. If you’re headed west, expose yourself to light at dusk and the early part of the evening to delay your internal clock.
During the flight:
- Limit or avoid alcohol and caffeinated drinks.
- Drink plenty of water.
- Try to nap whenever you feel sleepy.
- Eat small meals frequently, choosing lighter foods like fruit and vegetables.
- Wear loose, comfortable clothing.
- Whenever possible, walk around the cabin.
- When you sleep on the plane, try to plan sleep as if the time is that of the destination.
- Wear earplugs.
- Wear an eye mask.
- Maximize comfort with a pillow supporting your neck and head.
You’re at your destination, now what? – Once you’ve landed, avoid indulging in large meals – especially spicy ones – on your first day to prevent travel-related indigestion. Also, try to get as much sleep in 24-hour blocks as you normally would at home. If you arrive in Italy and it’s 4 p.m. their time, skip the two hour nap in your hotel room and stay awake until later, when the locals typically go to sleep. This will help you adjust to their time schedule, without the threat of becoming a nocturnal tourist.
What do you do to deal with jet lag?