Do you travel a lot with work? Have you got a big holiday coming up? Either way, you don’t want jet lag to affect your concentration or get in the way of sightseeing and having fun.
In this blog, Dr Lindsay Browning explores what jet lag is and how you can lessen the impact when you next travel.
The causes of jet lag
We have a natural 24-hour clock, called our circadian rhythm, which regulates when we feel sleepy and awake, as well as, when we produce hormones and when we produce digestive enzymes. When we travel to another place on another time zone, our body will still be working on the original time zone. This means we may feel sleepy when most people in the ‘new’ country we are in is waking up, or vice versa. It also means we might feel hungry at odd times of day or night.
It will take time to readjust to a new time zone.
However, there are some things you can do to help minimise the disruption.
5 tips on how to lessen the impact of jet lag
1 – Start ‘moving timezone’ before you leave
For longer trips, start moving time zones as soon as possible. That means, even before your trip, you can move your bedtime and waketime gradually, for example, a few days before, nearer to the destination time zone. That way, when actually you go on holiday or make a trip for business, you will be closer to the new time zone and making jet-lag less severe.
Check out this jetlag calculator from Gateway Psychiatric Services to help with a jetlag plan based on where you are going and the time zone differences:
If you can’t, try to move to sleeping and waking at ‘normal time’ in the new time zone, as quickly as possible – but understand that it will take time too, so be patient.
2 – Eat meals at your destination time as soon as possible
Start to eat meals at the time that would be more natural in your destination, can also help you to adjust quicker. Your circadian rhythm is linked to food, as well as sleep.
3 – Avoid sunshine near bedtime
Ideally (even at nice summer location!), you should avoid sunshine or bright lights near to the time you want to go to bed and get some sleep. Try to get morning sunshine exposure when travelling east or try to get afternoon sunshine exposure when travelling west.
4 – Take short naps
To help you cope with feelings of tiredness or wanting to just give in and go to bed, despite it not being the right time, you can have a short nap.
A 20-30 minute nap can help catch up missed sleep. However, it is important that the nap is not within 4 hours of the ideal bedtime, at night, and be very strict with the length of time of the nap. Set an alarm and force yourself up – even if it feels difficult to do so.
5 – Use the plane journey to start adjusting
As mentioned above, ‘moving’ your body clock as soon as possible and even in advance of your trip is ideal. If you can’t manage a day or so before, using the plane journey itself can help.
If you are travelling when it is nighttime at your destination, maximise the chances of sleeping on the plane by using an eye mask and ear plugs. If it will be daytime at your destination when travelling, try to stay awake, using the entertainment and also looking out of the windows if you can see daylight.
Ideally, avoid alcohol as this can make you sleepy (when you may not want to be) and stay hydrated.
Also, consider what and when you are eating. You might want to skip the airplane meal (or have it later), if you would be asleep in your destination time.
One extra jet lag tip…
…stay on your original time zone
It might not work for longer trips, but for short trips, and when the time difference is relatively small, consider staying in your original time zone.
It also means you don’t have to readjust when you get back.
Jet lag and sleep
If you are travelling a lot, it may not be only jet lag but also uncomfortable mattresses and wrong room temperatures (too hot or too cold), as well loud bedroom environments (street noise, TVs, other guests in the hotel, for example) which are also causing difficulties with sleeping, as well as jet lag.
None of these disruptions are ideal for a good night’s sleep, so do consider how you can counteract these elements and employ as much of your usual good bedtime routines, as possible.
For more advice about sleep, travel, and sleep holidays explore these posts: