Whether you’re a globe trotter or a business class regular, chances are you’ve experienced the drag of jet lag.
While many factors exacerbate jet lag – such as early morning flights and an inability to sleep on a crowded flight – changing time zones is a prime culprit. To set itself, your body’s internal clock (circadian rhythms) relies on consistent cues, such as daylight, regular sleep, waking times and meals. When you change time zones, it can take your body several days to adjust to the new biological schedule. Add to that the stress of traveling and trying to settle into a new environment, and you may find yourself feeling exhausted but unable to sleep or wanting to sleep at all the wrong times.
“Jet lag is a sleep disorder that results from crossing time zones too quickly for the body’s ‘clock’ to reset,” said Dr. Aleah Gibson, a family care physician out of the Aurora, Ind. St. Elizabeth Physicians office. “The body keeps time and routine based on the sun’s light and dark cycles. Crossing two or more time zones can be enough to bring on symptoms of jet lag.”
The symptoms of jet lag, according to Gibson, include insomnia, digestive disturbance, brain fog, headache or general fatigue.
If you’re taking off for a family vacation or returning to the real world this week, you’ll want to check out these tips from the National Sleep Foundation for minimizing jet lag:
- Select a flight that allows early evening arrival and stay up until 10 p.m. local time. (If you must sleep during the day, take a short nap in the early afternoon, but no longer than two hours. Set an alarm to be sure not to oversleep.)
- Anticipate the time change by getting up and going to bed earlier several days prior to an eastward trip and later for a westward trip.
- Upon boarding the plane, change your watch to the destination time zone.
- Avoid alcohol or caffeine at least three to four hours before bedtime. Both act as “stimulants” and prevent sleep.
- Try to get outside in the sunlight whenever possible. Daylight is a powerful stimulant for regulating the biological clock. (Staying indoors worsens jet lag.)
- Upon arrival at a destination, avoid heavy meals (a snack – not chocolate – is okay).
- Avoid any heavy exercise close to bedtime. (Light exercise earlier in the day is fine.)
- Bring earplugs and blindfolds to help dampen noise and block out unwanted light while sleeping.
Ultimately, overcoming jet lag just takes time, but the tips above can help you adjust to your new time zone and start enjoying your trip a little faster.
