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Conquering Jet Lag
Whether you’re traveling for business or pleasure, crossing multiple time zones can disrupt your body’s internal clock. Called jet lag, this temporary sleep disorder can leave you feeling exhausted during the day and wide awake at night, making it hard to enjoy your trip or recover when you return home.
While jet lag can resolve on its own, you can do a few things to help your body adjust more quickly and minimize its effects.
At Respacare in Bridgewater, New Jersey, our sleep medicine experts, Dr. Nehal Mehta and Dr. Prashant Patel, explain how jet lag affects your sleep and share practical tips to help you feel more rested and ready to enjoy your trip.
About jet lag
Jet lag is a circadian rhythm sleep disorder that occurs when you travel across two or more time zones. This type of travel disrupts your circadian rhythm, your body’s internal clock that regulates your sleep-wake cycle.
When your circadian rhythm is out of sync with the local time, you may have trouble falling asleep at night and staying awake during the day. Jet lag may also cause headaches, stomach upset, difficulty concentrating, and irritability.
Fortunately, as your body adjusts to the new time zone, these symptoms gradually improve.
When you might have jet lag
Jet lag is most common after air travel across multiple time zones. Symptoms are more noticeable when traveling east because it’s harder to fall asleep earlier than to stay up later.
For example, there’s a five-hour time difference between Bridgewater, New Jersey, and London, England. If you arrive in London at 7 a.m., your body may still feel like it’s 2 a.m. While everyone around you is starting the day, your body is expecting to be asleep.
You’re more likely to experience jet lag if you have an underlying sleep disorder, such as insomnia or sleep apnea. Older adults may also have more significant symptoms because the circadian rhythm often becomes less adaptable with age.
Reducing jet lag before travel
Preparing for your trip in advance can help reduce the severity of jet lag.
If you’re traveling east, gradually move your bedtime and wake time earlier by 30-60 minutes for several days before departure. If you’re traveling west, shift your schedule later.
It’s also important to get adequate sleep before your trip. Starting your travels sleep-deprived can make jet lag symptoms worse and make it more difficult for your body to adjust.
Whenever possible, plan your trips so you have time to adapt to the new time zone before important meetings, activities, or events.
Managing jet lag during and after travel
Use your flight as a time to help your body adjust to your destination’s schedule. If it’s nighttime at your destination, try to sleep on the plane. If it’s daytime, stay awake and remain active when possible.
Stay hydrated to help lessen the symptoms associated with jet lag. Drink plenty of water before, during, and after your flight and limit alcohol, which can interfere with sleep and contribute to dehydration.
Once you arrive, stick to your destination’s sleep-wake schedule. Stay awake during the day, and do your best to get as much light as possible to help reset your circadian rhythm.
If you need a nap, keep it short, about 15-20 minutes, so it doesn’t affect your nighttime sleep.
Eat meals according to the local schedule to help your body adapt more quickly. Choose lighter meals and stay hydrated to reduce digestive issues.
What about melatonin?
Melatonin is a hormone that regulates your body’s sleep-wake cycle. Your brain naturally releases melatonin in the evening to promote sleep. It’s also a nutritional supplement people take to help with sleep.
For some travelers, taking melatonin at specific times before and after their trip may help ease jet lag symptoms and support adjustment to the new time zone. However, timing is important. Taking melatonin at the wrong time may actually delay your body’s adjustment.
If you’re considering melatonin for jet lag, our sleep specialists can help determine whether it’s appropriate for you and provide guidance on when to take it to get the most benefits.
If you’re traveling and worried about how jet lag may affect your trip, we can help. Call us today or schedule an appointment online to learn how you can improve your sleep.
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