Jet lag can be the bane of any traveler’s journey, leaving you too tired to enjoy your destination. Here’s how to handle it effectively.
Understanding Jet Lag
Jet lag occurs when your body’s internal clock is disrupted by traveling across time zones. According to Sofia Axelrod, a circadian rhythms expert at Rockefeller University, our bodies are programmed by the 24-hour light and dark cycle. When we enter a new time zone, our internal clocks need time to adjust, leading to the grogginess and fatigue known as jet lag.
Can You Prevent Jet Lag?
Prevention is possible, but it can be costly. Malcolm von Schantz, a circadian rhythms professor at Northumbria University, suggests that flying in premium cabins allows travelers to rest better and avoid sleep deprivation, though this may not be feasible for everyone. Timing your flights strategically can also help. For example, a daytime flight from Europe to North America aligns better with your body clock, helping you get a proper night’s sleep upon arrival.
What to Do Upon Arrival
Exposure to sunlight is crucial for resetting your internal clock. Depending on where you’ve traveled, seek morning sunlight to advance your body clock or evening light to delay it. While naps are fine, avoid long ones later in the day to prevent disrupting your nighttime sleep.
Supplements and Medications
Melatonin, a hormone that helps regulate sleep, can be useful for managing jet lag. However, availability varies by country, and some require a prescription. Von Schantz recommends starting melatonin before your journey to help reset your internal clock more quickly.
Dealing with Jet Lag Effects
For business travelers, arriving a day or two early can help ensure peak performance during important meetings. Tourists should rest before engaging in activities that require focus, like driving. Russell Foster of Oxford University also advises maximizing light exposure and, if necessary, using caffeine to counteract sleepiness and cognitive impairment caused by jet lag.
