Jet Lag - what causes it and how to minimize its effects
*Please note that the details provided below are solely for informational purposes.
The dreaded jet lag. Upon arriving at your destination, it has the potential to rob you of precious time, and the same applies when you return home – taking forever to readjust back to your regular schedule. But before we get into that, a bit about time zones…
Time Zones vs local time? A time zone is a designated region that adheres to a consistent standard time for legal, commercial, and social purposes. Rather than strictly aligning with longitude lines, time zones generally follow the borders of countries and their subdivisions (although sometimes states and areas are split into multiple zones). This approach ensures that areas frequently communicating with each other can conveniently maintain the same time. Ideally there would only be 24 time zones in the world, one for each hour of the day. For many reasons this is not the case and instead there are approximately 38 time zones that are currently active in the world with most being on the hour. Fun fact: some time zones are on the 30 and 45 (looking at you Australia, India, Sri Lanka, plus a few more!).
Along with many different time zones, some locations use standard time for the entire year while others use daylight savings for a portion of the year. These inconsistencies can easily lead to confusion, and thus it is best to focus on the “local time” of your destination when traveling.
What is jet lag? Jet lag is a temporary sleep disorder that occurs when you travel across multiple time zones quickly. It usually affects people when they experience a time change of 4 or more hours - although some feel it with only a 2 or 3 hour change.
What causes it? Your body has a natural rhythm that it falls into when you are in your daily time zone and routine. When you cross multiple time zones in a short amount of time (usually a 4+ hour difference), your body’s natural cues and internal clock become out of sync. Normal cues that keep us in our routine are things like light exposure and eating patterns. When these get thrown off, then you may experience symptoms of jet lag.
How does jet lag affect us (symptoms)? Jet lag can cause sleep issues such as waking early or not being able to fall asleep, daytime fatigue, issues with concentrating or functioning at your normal level, as well as have an effect on your mood. For some it may also cause indigestion, nausea, constipation, mild anxiety, and appetite changes.
What are some ways to help prevent or lessen the effect? Using a jet lag calculator can help prior to your departure. Most of the calculators recommend you start to adjust your sleep and light schedule 3 - 4 days prior to departure with each day being a slightly greater adjustment than the day before. Implementing these time adjustments, although beneficial, may be easier said than done when still dealing with normal work (and school) schedules. So here are some other options to try upon arrival at your destination:
Adjust your sleep/wake cycle immediately upon arrival at your destination:
When arriving in the morning: try to get a few hours of sleep on the plane prior to landing. Once you arrive, get moving and have something planned that includes a good amount of walking. If you need a short afternoon nap, it’s OK to take one and then get back up for normal afternoon/evening activities. Plan to go to bed at your normal time.
When arriving in the evening: Have dinner and go to bed at your normal time. Most people are tired after long flights and travel days, so this can be the best way to get yourself onto a normal schedule.
When arriving overnight: Set your alarm for 8am and get yourself up and moving for the day. Have something scheduled that everyone is looking forward to and includes a good amount of movement (walking). You can take a short nap in the afternoon, if needed, but otherwise pushing yourself to get onto the normal time and light schedule will help you adjust more quickly.
Get your meal schedule on track. Much of the issue with jet lag has to do with your body's natural cues and internal rhythms being off. By eating your meals at the normal times for your destination, you are helping to move those internal cues to your updated time zone.
Some additional tips:
Avoid large meals that may upset your stomach and lead to gastrointestinal issues (nausea, constipation, indigestion, etc)
Strategically use caffeine and exercise to help you stay awake during the day and avoid them in the evenings
Drink plenty of water and avoid alcohol
Is melatonin an option? **This is not to be taken as medical advice** Discuss the use of any medication or supplement with your primary care provider before taking it. Melatonin, which is naturally secreted at night by the pineal gland, is the most popular and well-known jet lag sleep aid in the United States. However, because it is considered a supplement in the United States, it is not regulated by the FDA which means that each individual tablet or gummy may not contain the dose described on the container and the ingredients may have contaminants.
How to deal with jet lag in kids? Children and infants are just as likely to be impacted by jet lag as adults. One of the most important things you can do is to bring some of your child’s home sleep cues with you – blanket, special stuffed animal, sound machine, blackout shades, etc. To help children transition:
Make sure to get natural light when it is day time in your new location
Walk, walk, walk, walk - the movement helps to reset their body
Adjust mealtimes to the new time zone - these meals act as cues for their internal circadian rhythm as well.
Final thoughts: Above all else, know that jet lag will subside. Some trips you will feel like you came out ahead while others you will feel like it got the best of you. Know that tips and tricks that work for you one time may not work for you the next, so remember to be flexible, especially if you are traveling with kids and have a great time!
(c) 2023, TripMedRx, Inc.
