Imagine landing in your dream destination—Paris, Tokyo, or Barcelona—excited to explore. But instead of diving into adventure, you’re greeted with grogginess and brain fog. Jet lag strikes again! But what if you could take control of your body clock, beat jet lag, and feel like your best self, right from the moment you arrive?
Understanding Your Body Clock and Why Jet Lag Disrupts It
Your circadian rhythm is your body’s internal clock, regulated by the hypothalamus, that controls various processes throughout the day—including sleep(1). Circadian rhythm responds to external cues, such as sunlight, and tells your body when it’s time to wake up or rest(1). Melatonin, a hormone naturally secreted by the body, plays an important role in initiating sleep when it gets dark(2).
By Heitordp – Outline based on the map by the U.S. Central Intelligence Agency (CIA).Time zone information based on the Time Zone Database by the Internet Assigned Numbers Authority (IANA)., Public Domain, https://commons.wikimedia.org/w/index.php?curid=146081608
When you’re traveling across time zones, jet lag occurs because the internal clock becomes misaligned with the local time at your destination(2). For instance, if you fly from Washington, USA, to Singapore, your usual bedtime 1 a.m. in Washington corresponds to the arrival time of 2 p.m. in Singapore. Upon arrival in Singapore, your body may signal that it’s time to sleep during the afternoon, leaving you groggy instead of energized to explore. Later, when it’s 1 a.m. in Singapore and you’re ready for bed, your internal clock insists it’s still 12 p.m. noon in Washington—making it hard to fall asleep. This misalignment disrupts your body’s natural cycles, causing fatigue, irritability, and difficulty focusing(2).
How to Outsmart Time Zones and Minimize Jet Lag
Adjusting to a new time zone starts before your trip. Here’s how to prepare like a pro:
Step 1: Calculate Time Zone Changes(3)
Figuring out time differences is easier than it may seem. Start by locating your current city and destination on a map. Time zones are spaced about 15 degrees apart, with each zone representing one hour.
- Traveling east? Add one hour for each zone you cross.
- Traveling west? Subtract one hour for each zone.
Alternatively, you can use a time zone calculator like WorldTimeBuddy to help make the calculation simpler.
Step 2: Adjust Your Sleep Schedule(3)
Use the time zone difference to prepare your body:
- Eastward Travel: Gradually go to bed and wake up 1 hour earlier each day in the days leading up to your trip.
- Westward Travel: Gradually go to bed and wake up 1 hour later each day in the days leading up to your trip.
By gradually shifting your schedule before departure, you can help your body adjust and minimize jet lag’s impact. Consistency is key—try to stick to your adjusted sleep times as closely as possible.
Apps to Help Adjust Your Sleep Schedule:
Jet Lag Rooster
What it does: This website creates a personalized jet lag plan based on your flight details, guiding you on when to adjust your sleep schedule before and after your trip. It factors in your destination’s time zone, helping you adapt your sleep cycle to minimize the effects of jet lag.
Why it’s helpful: It gives you a day-by-day plan, taking the guesswork out of adjusting your schedule and improving your chances of adjusting smoothly to the new time zone.
Platform: Available on the Web.
Timeshifter
What it does: Timeshifter uses the science of sleep to create a customized plan based on your flight details and sleep habits. It offers specific recommendations on when to sleep, when to stay awake, and when to seek light exposure to help reset your body clock.
Why it’s helpful: It uses a more scientifically-driven approach to provide sleep strategies tailored to your journey. Additionally, it accounts for both eastward and westward travel to optimize your circadian rhythm adjustment.
Platform: Available on iOS and Android.
Uplift
What it does: Uplift integrates pressure point techniques to relieve jet lag symptoms. The app provides specific pressure point exercises that can alleviate tension, reduce stress, and promote relaxation during and after your flight.
Why it’s helpful: Uplift offers a unique approach by using pressure point therapy, giving a new perspective relieving jet lag which may help you feel more relaxed and energized upon arrival.
Platform: Available on iOS and Android.
These apps provide tailored advice based on your travel itinerary to help you adjust to your new time zone more effectively.
Step 3: Optimize Your Travel Routine(3,4)
- Before Your Trip: Shift your sleep schedule as needed.
- During Your Flight: Sleep strategically, wear an eye mask, and avoid caffeine or alcohol, eating small light meals, stay hydrated.
- Upon Arrival: Get plenty of sunlight exposure during the day time and quickly adapt to the local schedule to reset your internal clock.
By taking these proactive steps, you can minimize jet lag and enjoy your travels with energy and focus.
Can Medications Help with Jet Lag? What You Need to Know
Jet lag can put a damper on your travel plans, and while lifestyle adjustments are the first line of defense, medications can sometimes lend a helping hand. Here’s what you need to know:
Melatonin: Aligning Your Internal Clock(3)
Melatonin is a popular supplement for jet lag. This hormone, naturally produced by the body, regulates the sleep-wake cycle. It helps by signaling to your body when it’s time to sleep. Take 1mg to 5mg melatonin about 30 minutes to an hour before bedtime at your destination to help realign your circadian rhythm.
Effectiveness & Safety:
While melatonin can reduce jet lag symptoms, particularly for eastward travel, scientific results are mixed. It is generally safe for short-term use, but always consult a healthcare professional, especially if you’re taking other medications or have underlying conditions.
No-Jet-Lag: A Homeopathic Option(3,5)
No-Jet-Lag is a homeopathic remedy that claims to alleviate jet lag symptoms without causing drowsiness. It’s made from natural ingredients and is often favored by those seeking an alternative to traditional medications. No-Jet-Lag is typically taken as one tablet at the time of each take-off, another every two hours in flight, and another after each landing (including at intermediate stops).
Effectiveness & Safety:
While some travelers report positive results, there is limited scientific evidence to support its efficacy. As with any remedy, individual experiences may vary. It is generally safe for short-term use.
Prescription Medications(3):
In unique cases, doctors may prescribe sedatives or stimulants to manage jet lag symptoms. These are typically recommended for short-term use and should be used with caution.
Disclaimer:
The information provided in this blog is for general informational purposes only and is not intended as medical advice. While every effort has been made to ensure the accuracy of the information, it may not apply to every individual’s situation. Always consult with a qualified healthcare professional before making changes to your sleep routine, using medications or supplements, or addressing health concerns related to jet lag.
References
(1) https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/13.html
(2) https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag
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