Understanding and Managing Jet Lag
Jet lag refers to the irritating (and sometimes debilitating) symptoms that occur when traveling across multiple time zones. According to WebMD, most people experience jet lag when they travel quickly across two or more time zones. The further you travel, the worse the symptoms, and the longer they can last. For many people who travel internationally as part of their career, jet lag is an unfortunate side effect that, over time, can lead to serious health problems.
Medically speaking, jet lag is considered a temporary sleep disorder. The problem is that for people who are traveling long distances for a 10-day vacation, half of that time can be spent trying to recover from the sluggishness and fatigue associated with jet lag. The worst symptoms are typically felt when traveling from west to east, as this often means “losing time.”
Jet lag occurs because the body has an internal biological clock called the Circadian Rhythm, which regulates when we sleep and wake up. Various factors contribute to this rhythm, such as light exposure, meal times, social interactions, and regular activities. When you travel across time zones, lose hours, or are thrown off your normal routine, the body must readjust. To make matters worse, according to the New England Journal of Medicine, the cabin pressure in airplanes causes a decrease in the amount of oxygen in the blood, which can not only be uncomfortable but also lead to dehydration. (This is just one of many reasons why people often get sick after flying.)
Common Symptoms of Jet Lag
Dealing with jet lag usually involves coping with the following symptoms:
- Disturbed sleep
- Daytime fatigue
- Difficulty concentrating
- Stomach/digestive issues
- Irritability and increased anxiety (likely due to lack of restful sleep)
How Can You Manage Jet Lag?
After spending thousands of dollars to visit a destination like Rome, the last thing you want is to feel like a walking zombie for most of your trip. And if you’re a frequent flyer, you don’t want to be constantly affected by jet lag in your daily life. The following tips can help minimize symptoms and speed up recovery:
Tips for Dealing with Jet Lag
Practice in Advance
If you know you’re traveling to a different time zone, try adjusting your schedule at home before you leave. For example, go to bed and wake up a little earlier (or later) for a week or two before your trip. By gradually shifting your schedule, your body will be less shocked by the time zone change.
Eat Like the Locals
Your digestive system plays a big role in how you feel during jet lag. To help lessen stomach issues, try adjusting your meal schedule to match the time zone you’re traveling to. Eat your major meals according to the local time of your destination to help your body adjust.
Hydrate, Hydrate, Hydrate
Staying well-hydrated is key, especially on long flights. Experts recommend staying hydrated before, during, and after your flight. Dehydration can exacerbate the symptoms of jet lag, so make sure to drink plenty of water.
Take Vitamins
Boosting your immune system with vitamins (especially vitamin C and D) can help reduce the risk of getting sick, especially in the pressurized, germ-filled environment of an airplane.
Move Around
On long flights, try to get up and move around as much as possible. This helps reduce stiffness and improves circulation, which can help you feel less tired upon arrival.
Sleep or Stay Awake
If you’re arriving at your destination around 10 p.m. (your usual bedtime), try to stay awake on the plane to help your body adjust. Conversely, if you’re arriving in the morning, try to sleep during the flight. Aligning your sleep schedule with the time zone you’re visiting can help reduce the impact of jet lag.
Melatonin
Some physicians recommend taking a melatonin supplement about three hours before your planned bedtime at your destination. This can help your body adjust to the new sleep schedule more easily.
Light Therapy
Your circadian rhythm is greatly influenced by light. Before your trip, you can try simulating the light conditions of your destination. Once you arrive, aim to get outside during the morning to help shift your circadian rhythm to match the new time zone.
Sleep Aids
While there are side effects associated with sleep aids, some doctors may recommend a light, prescribed sleep aid to help you adjust your sleep patterns. Always consult with your physician before using any sleep aids.
Get Plenty of Exercise
Traveling, staying in hotels, and attending conferences can limit your physical activity, which can make jet lag feel worse. Try to maintain an exercise routine while you’re away, but avoid intense exercise right before bedtime, as it can interfere with your ability to fall asleep.
Conclusion
The good news is that for most people, jet lag is a temporary condition. Once you return home, your body will likely readjust to its regular circadian rhythm much more quickly than it took to acclimate to your destination’s time zone.
