Traveling across different time zones can be both stimulating and fulfilling; however, jet lag can make this experience challenging and distressful.
Jet lag can lead to sleep disruptions, an unwell sensation and stomach issues, but there are ways of dealing with time zone changes when flying.
Try to adjust to the new time zone before you leave.
Jet lag is a temporary sleep problem that may arise when traveling across two or more time zones quickly, due to your internal clock being set back by travel between time zones. As such, jet lag can leave you feeling fatigued, sleepy and unwell during your trip, making concentration difficult or leading to stomach upset. Luckily there are steps you can take to combat jet lag’s effects or minimize its severity.
Before flying to a different time zone, adjust by gradually shifting your bedtime and wake-up times in 30- or 60-minute increments, going to bed earlier and waking up later over 30 or 60 days. If that doesn’t work out for you, take 5 mg of melatonin twice daily: one dose in the morning to set back your sleep cycle or another one at night time in order to realign with earlier schedules.
One way to reduce jet lag is to try flying during the normal daytime or nighttime of your destination. Studies show it takes one day for every hour-of-time zone change to adjust, so the sooner your circadian rhythms align with those of local time, the sooner recovery occurs.
Some may claim they experience jet lag even with only an hour time difference, which may be down to their individual body clock and how sensitive it is to changes in environment. Furthermore, it should be noted that adapting to new time zones is usually simpler when traveling west (i.e. “gaining”) rather than east (losing). This is likely because advancing internal clock and going to sleep earlier than normal are much harder tasks while it’s much simpler for your body to accept that you will stay up late instead.
Take melatonin supplements.
Travel across multiple time zones can throw off your internal clock, or circadian rhythms. These rhythms govern sleep-wake cycles and keep you aligned with sun time at your destination; jet lag occurs when these circadian rhythms misalign with local schedule.
Settling into your new sleeping-wake schedule as soon as you arrive can help to reduce symptoms; however, this can be challenging when traveling with children and a busy agenda.
Before travelling, make adjustments to your sleep habits by going to bed earlier the week leading up to it and taking melatonin supplements to reset your sleep-wake cycle. Melatonin is a natural hormone which signals your body when to fall asleep at night and wake up again in the morning; additionally it may increase alertness. Take five mg doses in both evening and morning to restore your circadian rhythms.
Exposing yourself to light at the right time is another effective strategy for falling asleep faster. Light entering your eyes transmits to a part of the brain called the hypothalamus, which in turn signals your pineal gland to release melatonin – this helps you feel tired and prepares your body for restful slumber. In contrast, during the day the hypothalamus signals it not to produce as much melatonin.
Jet lag can develop any time you travel rapidly across two or more time zones, typically within 24-48 hours after crossing time zones and becoming out of sync with local sun-and-sleep cycles. As soon as jet lag sets in, its symptoms typically become worse and last for longer. As further east you travel you travel, so too do its effects intensify and last.
Avoid eating or drinking foods or beverages unfamiliar to you during a flight, to make it easier for your digestive system to adapt to changes in time zones. Furthermore, alcohol or caffeine consumption could impede sleep; to stay hydrated during flights and combat jet lag more successfully.
Try to sleep during your flight.
Jet lag can be an unpleasant aspect of traveling that can detract from your experience. While jet lag cannot always be prevented completely, you can lessen its effects through some strategies like following a regular sleep schedule before leaving on your flight, remaining hydrated throughout your flight and using melatonin supplements to assist with sleeping onboard the aircraft.
Sleep on long-haul flights is key to successfully adapting to a different time zone upon arriving at your destination, but sometimes sleeping can be challenging due to noise and discomfort. A few strategies to get better rest while on an overnight flight include wearing comfortable clothing, booking first class or lie-flat seats and bringing along earplugs and sleep masks for added protection from noise pollution. In addition, screen time with blue-light emitting devices should also be limited as these emit light which has been found to interfere with our internal clocks.
When flying overnight, sleep during the part of your flight that corresponds with nighttime in your destination city. This will make adjusting to a new time zone easier upon arrival; so your late afternoon meeting doesn’t turn into an early morning meeting! Adjustment may be harder when traveling east compared to west; arriving at 3 a.m. local time might feel like midnight in NYC for example.
As difficult as it can be to adjust to a new time zone when traveling by air, it’s still essential to do your best at adapting. Exposing yourself to daylight, or at least bright lights, can help reset your internal clock. Your sleep-wake cycle is controlled by the hypothalamus which sends signals from low light levels in the evening to your pineal gland to release melatonin; when exposed to high levels of daylight during the day however, hypothalamus sends less signals and less melatonin is released – this process known as entrainment helps travelers adapt properly across time zones!
Try to stay active.
Long flights can be uncomfortable and make us physically unwell, yet staying active on board can reduce jet lag symptoms and prevent blood clots. According to accredited exercise physiologist at Pivotal Motion Bevan Chen, sitting for extended periods increases your risk of DVT by 26 per cent; so getting up and walking around every hour or two, or doing light seated exercises could be very helpful in keeping away blood clots.
Starting regular exercise sessions prior to flying will also help your body adjust its circadian rhythm and enhance the quality of your sleep. Try 30 or 45-minute moderate intensity workouts such as walking or jogging for best results in combatting jet lag’s tiring and disorientation symptoms.
Jet lag may only last temporarily, yet its effects can still have lasting repercussions for your vacation or business trip. Common symptoms of jet lag include sleep difficulties, feeling disoriented or unwell and stomach upsets; longer flights and crossing multiple time zones will exacerbate symptoms even further.
The best way to combat jet lag is to adjust your sleeping habits before the flight; try sleeping as late as possible for two to three days prior and avoid caffeine and alcohol as much as possible. Melatonin supplements on the day of travel can also assist in adjusting to new time zones more smoothly. Furthermore, eating well before and during your flight can keep energy up and reduce chances of vomiting due to jet lag or air sickness; staying hydrated on board the plane is key when combatting both jet lag and dehydration.