Whether jetting off to stroll the cobbled streets around the Seine or fleeing to a far-flung fantasy island (we can dream about travel plans like that right now), jet lag sure can be a drag. Hopping from one time zone to the next can have a knock-on effect that follows you for the first few days of your trip, making you feel sluggish, sleepy, and ready to stretch out on the bed rather than explore the sights. While your circadian rhythm is no fool, there are a few tricks and tips that can help your body beat back jet lag. These are our tips on how to naturally deal with changing time zones and some tips to help you beat jet lag back with the big stick.
What is Jetlag, Anyway?
We've all heard the word but what does jet lag mean and what the hell is going on in the body? Our body works on a 24-hour cycle where we naturally alternate between rest and sleep and action. This is called the circadian rhythm which in short is the body's internal clock.
Whether you are flying west or traveling east, when we rapidly jump across time zones, our body's circadian rhythm gets messed up and confused. The further you jump, the more of a challenge it can be as your body's internal clock gets out of sync. The science behind jet lag links to a disruption in two different groups of neurons in the brain.
One of the groups is responsible for physical fatigue and the deeper side of sleep, while the other is linked to REM (rapid eye movement) sleep. This latter group of neurons struggles to catch up and adjust with the new time zone and this has a knock-on effect on the other group of neurons too.
A shakeup to our internal body clock (circadian rhythm) also affects our hormone regulation and body temperature which can also have a knock-on effect on our feelings of disorientation and feeling out of sync.
There are other elements of long-haul flights that can also feed into jet lag and your overall health. Dehydration is common on a long flight as is a disruption to your natural eating habits and the stress on the body being sat upright for a long period of time. All these can feed into exhaustion and confusion post-flight.
Here are some of the most common symptoms associated with jet lag.
- Fatigue
- Lethargy
- Insomnia or disrupted sleep pattern
- Confusion
- Irritability
- Mild depression or mood swings
- Loss of appetite
- Changes to gastro system (diarrhoea or constipation)
- Dizziness
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5 Ways to Reduce the Side Effects of Jet Lag
Prep Your Body
That pre-flight night of partying may have seemed like a grand idea, but it is sure to follow you halfway across the Atlantic. Before you have a big flight coming up or whenever you are hopping to a new time zone, you should aim to be backed up with solid sleep, super hydrated, and stuffed full of nutrients to help your body process the travel in the best way possible. Keep the 48-hour window before your flight as a sacred space where you can enjoy a sense of calm, a solid eight hours a night, and some good home cooking to send you sweetly on your way.
Here are a few things you can do:
- Don't kickstart your flight with sleep deprivation, make sure that you have a healthy sleep cycle in the run-up to international travel if you want to get a handle on beating jet lag. If you struggle with sleep disorders, you may want to try a sleep mask or natural sleep medications to help you get a good night's sleep in the run-up to your air travel adventure.
- Drink plenty of water prior to your flight so your body is already hydrated before hitting the sky.
- Load up on healthy foods before flying to beat the bloat in the sky and to give your body the chance to overcome gastrointestinal issues.
Adjust Your Internal Clock
If you have the means to do so, then consider aiming to tweak your internal clock in the runup to your cross-continent trip. You may want to start implementing this at least four days prior to your flight to truly reap the benefits. If you can shift your eating and sleeping patterns to be more aligned with where you are going, then you have a good chance of wriggling out of the worst jet lag symptoms altogether.
Here are a few things you can do:
- Start tweaking your body clock before you go by controlling your exposure to light and dark. Download the app Entrain for practical advice on how to do this.
- If flying east, you can also use a lightbox to help pre-regulate your circadian clock to the changes.
- If you can, pick a flight that lands you in your destination as close to your usual time of waking up as possible.
- If you land at your new destination during the day, make sure you get out in the fresh air and morning light. Light exposure is going to help you cure jet lag quickly.
- You can also use melatonin supplements to help the body to become sleepy if you are out of your time zone and needing to sleep before your body is ready.
- If a melatonin supplement doesn't sound up your street, there are other sleep medicine choices out there. Always check with your own health provider before taking any kind of sleep aid or sleeping pills.
Set Your Watch
If changing up your schedule is impossible, then another thing to do is to reset your watch as soon as you step foot on your flight. Not only will this stop you from getting lost in trying to work out what time you land, but it means that you start tweaking your subconscious into time-hopping before you touch down. Bottom line – as soon as you step foot on the plane, you should give up your concept of ‘the time back home’, reminding yourself of the difference will only add to that zombie out of sorts feeling.
Here are a few things you can do:
- If you are on a night flight do your best to fall asleep. Pack an eye mask and ear plugs and a neck pillow especially if you have difficulty sleeping on airplanes. Sticking to the sleep schedule and wake cycles of where you are going is one of the best ways to overcome jet lag.
- We know it's tempting to watch movies all throughout the flight, but remember that blue light from electronic devices can also impact our circadian rhythms and may not be conducive to good in-flight rest.
Stay Hydrated
Everyone loves the free wine rule on flights, it’s worth remembering that alcohol leaves a deeper imprint on the body at high altitudes. A good way to look at your altitude alcohol intake is that one drink in the air is the equivalent of three on the ground. Make sure that you stay super hydrated while flying and pack some healthy snacks or even a salad or something fresh so that you don’t need to rely on the sodium-rich inflight meals.
Here are a few things you can do:
- We know it sucks but try your best to skip out on any inflight booze and caffeine.
- You should aim for the equivalent of a glass of water every hour when in the sky.
- Bring your own reusable water bottle and fill it so that you can sip throughout the flight without having to flag down an air steward every time.
- Pack your own herbal teas and ask for hot water to fill a flask during the flight. Herbal teas have a ton of healing benefits too and some like chamomile can even work as natural sleep aids too.
Have a No Nap Rule
The no nap rule is old but gold when it comes to fending off the throes of jetlag. While it's all too tempting to grab five hours wink before hitting the museums, your body will push for needing a long nap and odds are you will wake up feeling terrible (not to mention later than expected). Always try and stay awake until an acceptable bedtime of wherever your destination is.
Here are a few things you can do:
- If you really need some help staying awake, this is the time to turn to coffee or energy drinks to lend a hand (just don't overdo it).
- Get into a normal bedtime routine as soon as you can. To help facilitate good sleep quality you can try a warm bath before bed, avoiding electronic devices before sleep, and making sure that your sleep environment is set up to encourage deep sleep.
- Over the counter vitamins like potassium and magnesium may also help you to stay awake and energized when your body is crying out for a nap.
- Grab your migraine glasses and wear them around artificial lighting to allow your body to sync with the sun.
What You Actually Want to Know About Jet Lag
While the symptoms of jet lag can be annoying and make you feel off-balance for a few days, they will pass, and they are rarely serious. There are some remedies and actions you can take to try and minimize jet lag such as ensuring your melatonin levels are up to scratch, getting your sleep-wake cycle in check, and ensuring your body is in good health before taking long flights.
How long does it take to recover from jet lag?
A general rule of thumb seems to believe that it takes a day to recover from each time zone you cross. So, for those who have crossed more time zones to get to their end destination, the longer it may take.
How do you get rid of jet lag fast?
There are things you may be able to do to speed up the process of recovery and to help your body and circadian rhythm adjust. Preadapting to the local time schedule before traveling may not cure jet leg but it can make it easier and speedier to get into the swing of things when journeying long distances. You will also help your body if you commit to good sleeping patterns, eat healthy food, get away from backlit screens and into natural bright light, and exercise so that you keep your blood flowing.
Can you prevent jet lag?
Unfortunately, you can't beat jet lag fully as it can't be prevented, although there are a bunch of things you can do to reduce the effects and to get over jet lag quickly and efficiently. Two of the most important aspects when it comes to how to beat jet lag are sorting your sleep patterns as efficiently as possible and staying hydrated.
How do you fare on a long-haul flight? Do you have any tips on how to avoid jet lag or cut back on travel fatigue? Share all your hot takes with us in the comments.
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