From Fatigue to Freshness: Combat Jet Lag During Summer Travel
Travel has picked back up! Whether you are traveling for vacation or work, it would be nice to adjust to your new location as quickly as possible. Jet lag can put a damper on your adventures, but with some careful planning and self-care, you can reduce its impact.
Keep in mind, typically, traveling eastward is harder than traveling westward because it’s more challenging to “advance” (shift to earlier time) vs. “delay” (shift to a later time). With that in mind, give yourself a bit more grace when traveling eastward across multiple time zones.
Here are some tips to help you reduce jet lag and make the most of your travels.
Gradually adjust your sleep schedule:
If possible, start shifting your bedtime and wake time closer to your destination's time zone a few days before departure.
Move your schedule by 30 minutes each day to make the transition smoother. (The further you travel, the larger the shift!)
This is often not possible, but worth a try!
Choose the right flight times:
If possible, book a flight that arrives in the early evening at your destination, which will allows you to stay up for a few more hours before going to bed, helping you adapt to the new time zone a bit faster.
Stay Hydrated:
Drink plenty of water before, during, and after your flight.
Want more than plain water? Consider unsweetened tea, coconut water, etc…
Minimize caffeine and avoid alcohol, as they can dehydrate you and worsen jet lag symptoms.
Adjust your in-flight routine:
Set your watch to your destination's time zone as soon as you board the plane.
Try to eat, sleep, and stay awake according to the new time zone to help your body adjust.
Use light to your Advantage:
Expose yourself to natural light upon arrival to help reset your internal clock.
If you're traveling east, get morning sunlight; if you're going west, seek afternoon sunlight.
Stretch/Move:
Stretch on the plane, keeping circulation going.
Continue exercising at your destination, as it can help reset your body clock and improve sleep quality.
Taking well-timed walks around your new destination may be a great way to combine light exposure with exercise!
Take short naps, if needed:
If you're struggling to stay awake during the day, take a short 20-30 minute nap!
Avoid napping too close to your desired bedtime at your new location, as it can make it harder to fall asleep at night.
Melatonin?
Melatonin can help regulate your sleep-wake cycle, making it easier to adapt to a new time zone.
Consult with a healthcare professional before using melatonin to ensure it's appropriate for your needs.
The next time you embark on a journey across time zones, consider some of these tips above to help you adjust to your new locale a little easier/faster!
Sleep Well, Be Well.
Caroline Okorie, MD, MPH