Jet Lag

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Jet Lag: Tips and Tricks to Help

Jet lag can really mess with a great vacation. We find ourselves sleepy when we should be enjoying something amazing, and then lying awake staring at the ceiling when we desperately need sleep. Some of us seem to suffer more than others, which can make it even more annoying.

What is Jet Lag?

Jet lag is just the disruption to our circadian rhythms (sleep cycle) that occurs when we suddenly try to readjust our waking hours to account for the new time zones we find ourselves in. It doesn’t really come from traveling by jet (though that can be exhausting), but from moving many time zones east or west. If you travel north-south but don’t change time zone much, you won’t suffer as much from jet lag (though you still may experience the dehydration and fatigue that come with a long flight).

The symptoms are drowsiness and sleeplessness (at the wrong times) and sometimes digestive upset, as our digestive system is linked to our sleep cycle.

When you travel across many time zones, you will gradually adjust to the new time zone. Many people report suffering more traveling from west to east (e.g. from North America to Europe) than in the other direction.

Actions to Take BEFORE Your Trip

• Adjust your sleep schedule: Before your trip, gradually adjust your sleep schedule to move a bit closer to your destination time zone. Start shifting your sleeping and waking times a few days before your departure. This can help your body adapt more easily to the new time zone. If you will be traveling eastward, gradually start going to bed an hour or two earlier. If you will be traveling westward, start going to bed later.
• Start your trip well-rested. You’re going to be tired, but if you at least start out feeling good, you’ll be in better shape than if you start out exhausted. Starting well-rested means that your adjustment to your destination’s time zone needs to begin early and move gradually. Trying to suddenly adjust your sleep time the night before you travel is likely to leave you starting your trip already sleep-deprived more than it helps you adjust to a new time zone.

Actions to Take to Manage Jet Lag

• If it’s nighttime where you are going, try to sleep on the plane. This will help get you on schedule. Skip the movies and the food and take a snooze. A great airplane pillow can help. Trtl is the travel pillow I swear by!
• Stay awake until bedtime that first night. Stick with the new destination’s schedule, even though it is difficult. When you get where you are going, you may want to nap even though it is the middle of the day. Resist this temptation and instead get out into the daylight and fresh air. The sooner you begin living in your new time zone, the faster you’ll get over your jet lag.
• Use daylight to help reset your clock:
  • If you have traveled west-to-east, and changed time zones eight or fewer hours, be sure to get sun in the morning in your first few days. This will signal the earlier time zone to your body.
  • Similarly, if you have traveled west, get some evening sunlight to signal the later time zone to your body.
  • This gets a bit more complicated if you’re traveling more than 8 time zones (e.g. US to Asia or vice versa). If you’re traveling more than 8 time zones to the east, avoid sunlight in the morning; and if you’re traveling more than 8 time zones to the west, avoid it in the evening. You can even wear sunglasses to help, which will also help you look very cool, lol.
• As at home, using computer and phone screens just before bedtime can delay your sleep. As tempted as you are to post a bunch of photos from the day or to catch up on your social media, turn off the devices well before bedtime. This may be a good time to have a good, old-fashioned book. If you find yourself wide awake at 3:00 am and wanting to read until you feel tired, a book will do the job, whereas looking at a screen will make it hard to get back to sleep.

• Take short naps: If you feel excessively tired during the day, take short power naps to help combat fatigue. Limit the duration to around 20-30 minutes to avoid disrupting your nighttime sleep.
• Stay hydrated: Drink plenty of water before, during, and after your flight. Dehydration can worsen the symptoms of jet lag, so it’s important to stay hydrated throughout your journey. Keep your water bottle with you at all times. Here is my favorite water bottle.
  Read this for more info on Hydration During Travel.
• Avoid alcohol and caffeine: Both alcohol and caffeine can disrupt your sleep patterns and make it harder for your body to adjust to the new time zone. Limit your consumption of these substances, especially during and immediately before your flight. Caffeine can help give you that boost to help you stay awake during a meeting or to feel less sleepy, but taken late in the day can make it harder to sleep. Alcohol and caffeine both increase dehydration, which can make your jet lag feel worse.
• Avoid heavy meals: Large, heavy meals can make you feel sluggish and affect your ability to sleep properly. Opt for lighter, well-balanced meals and avoid eating close to bedtime.
• Stay active: Engaging in light physical activity or exercise can help regulate your body’s circadian rhythm. Take short walks, stretch, or do some light exercise to stay active and promote better sleep. If you’ve traveled west-to-east, an early morning walk can both help you shake off the cobwebs and get some early sunlight. And perhaps you can find a local pastry and coffee or tea on the way. Similarly, an afternoon or evening walk (depending on the season) can get you some late-day sunshine if you’ve traveled east-to-west, and help get you ready for bed.

Products and Foods to Alleviate Jet Lag

• Consider using melatonin (BONUS these are melatonin gummies!) Melatonin is a hormone that helps regulate sleep-wake cycles. Taking melatonin supplements in the evening can help adjust your body to the new time zone. However, it’s best to consult with a healthcare professional before using any sleep aids or supplements.
• It’s also possible to use sleeping pills. Over-the-counter versions can be helpful, though I feel like they leave me feeling groggy in the morning. Prescription sleeping medicines are another possibility. In either case, one should talk with one’s doctor before using them.
• During those first few days it can be tricky. Here are food suggestions to help you get on track:
  • For breakfast or lunch have some complex carbs to keep your energy up: Oatmeal, bran flakes, whole grain crackers, quinoa and other relatively unprocessed carbs.    
  • Kiwis help prevent constipation which can be a huge problem with jet lag.
  • Ginger helps with any stomach upset or digestive issues that often accompany jet lag. Sticking a few Ginger Chews in your luggage is a good idea.
  • Greens contain magnesium to help with your circadian rhythms and folate to help with brain fog from jet lag. Kale or spinach or collards are fantastic to eat.
• For better sleeping, try to find and eat one of the following:
  • Cherries – they have melatonin.
  • Brazil nuts – they have selenium which promotes better sleep.
  • Bananas – they have magnesium and potassium helping you to relax.
  • Turkey– that tryptophan that gets you after a big Thanksgiving dinner can help you here.
• Limit sugar 

More Tips and Tricks

• Schedule your business accordingly. If you’re traveling on business, try to arrive at your destination a few days early to allow some time to adjust before you have important meetings. Use the time to do a bit of tourism.
• Schedule your tourism moderately for the first few days. Given our limited time on vacation, we always want to pack in as much as possible. That can leave us exhausted and not enjoying the experience. Schedule in some down time, whether that be sitting at a café enjoying a beverage, laying by the pool for a few hours, or perhaps sitting in a local park watching the people go by.
• Accept that jet lag is part of the deal. Recognize that it may take a few days for your body to fully adapt to the new time zone and give yourself time to adjust. Don’t feel like it’s some test of character that you have to pass.

Remember that everyone’s experience with jet lag is different, and what works for one person may not work for another. It’s essential to listen to your body, prioritize sleep, and take care of your overall well-being during and after your trip.

For more Tips on Healthy Travel, read this.

Live well. Be well.
Laura