Beating the Symptoms of Jet Lag

It was Emma’s first trip to Europe, and her excitement was palpable. Flying from New York to Paris, she eagerly booked the cheapest red-eye flight, indulged in a few glasses of wine onboard (it’s vacation after all!), and binge-watched movies rather than listen to her tired eyes. Upon landing in the City of Light, she snagged a cappuccino hoping to seize the day, but her enthusiasm quickly gave way to grogginess, irritability, and an unshakable sense of exhaustion. Emma had fallen victim to jet lag, a common travel woe that many of us know all too well, but aren’t exactly sure how to deal with.

What is jet lag?

Jet lag is a circadian rhythm sleep disorder that occurs when your internal 24-hour clock, or circadian rhythm, falls out of sync with the local day-night cycle of your destination. It usually occurs when you have traveled across more than 3 time zones quickly (often by plane). This biological clock governs many essential processes, including sleep, mood, hormone release, metabolism, and immune function. Crossing three or more time zones in a short span–especially during eastward travel–disrupts your body’s ability to adjust, leading to a range of unpleasant symptoms.

How common is jet lag?

The symptoms of jet lag affect a significant number of long-distance travelers. Studies estimate that roughly 75% of people experience jet lag when traveling eastward across multiple time zones. However, not everyone is equally susceptible. Factors such as age, the number of time zones crossed, travel direction, pre-travel stress, and sleep habits play a role in determining who experiences jet lag and how severe it will be.

Symptoms of Jet Lag

Symptoms of jet lag can manifest in various ways as your body struggles to adapt to a new time zone. Common symptoms include:

• Fatigue and Insomnia: Difficulty falling asleep or staying asleep and waking up earlier than desired.
• Daytime Sleepiness: Feeling tired or drowsy during the day.
• Impaired Thinking: Reduced concentration, memory lapses, or slow thinking.
• Physical Fatigue: A noticeable decline in physical performance.
• Emotional Difficulties: Irritability and exacerbated mood disorders in some cases.
• Digestive Issues: Nausea, constipation, or reduced appetite.
• General Malaise: A persistent sense of discomfort or unease.

These symptoms of jet lag often appear immediately upon arrival or develop over the first few days of your trip. They can last from a few days to over a week, depending on how well you adapt and how many time zones you crossed.

Jet Lag v. Travel Fatigue

It’s easy to confuse the symptoms of jet lag with travel fatigue, but they’re distinct issues. Travel fatigue stems from the physical toll of long travel days, including cramped seating, poor air quality, and extended periods of inactivity. Unlike jet lag, travel fatigue doesn’t involve a disruption to your circadian rhythm and can often be remedied with a single night of quality sleep.

Causes of Jet Lag

Several factors contribute to symptoms of jet lag, including:

• Circadian Misalignment: Rapid travel across time zones leaves your internal clock out of sync with local time. This is the number one contributor.
• Direction of Travel: Traveling east is often more challenging because it requires going to bed earlier than usual, whereas traveling west extends your day.
• Light Exposure: Light is the most powerful environmental cue for resetting your circadian rhythm, but improper exposure can actually worsen jet lag. The execution and timing of light exposure is critical.
• Age: Older adults may experience more pronounced jet lag due to changes in circadian function.
• Pre-travel Stress: Stress can make it harder to sleep before and during your journey, amplifying jet leg’s effects.

Proactive Steps to Beat Jet Lag

Jet lag treatment requires a proactive approach. While there’s no universal solution, these strategies can significantly reduce its impact:

Adjust Your Schedule 

Begin shifting your sleep and wake times closer to your destination’s schedule a few days before departure. If traveling east, go to bed an hour or two earlier than usual. This might help you get on your future time zone’s clock earlier.

Plan Your Arrival

Whenever possible, schedule flights to arrive in the late afternoon or early evening of your destination of choice. This allows you to stay awake until the local bedtime, allowing an earlier and sometimes easier sync up of local time.

Strategic Light Exposure 

Maximize daylight exposure in the morning if traveling east or in the evening if traveling west. Avoid bright lights at inappropriate times to minimize disruption. If you land at your destination in the evening, get a small amount of daylight, and keep indoor lights to a low setting. If you land at your destination in the morning or midday, go for a walk and expose yourself to more daylight to inform your circadian rhythm you still need to be awake and alert.

Use Melatonin

A low-dose melatonin supplement can help reset your internal clock when taken at the right time. Melatonin naturally occurs in the body towards the end of the day, informing our bodies it is time to wind down and prepare for sleep. By supplementing with melatonin we can trick our bodies into feeling as though it is time to sleep. Timing is everything here. Aim to take melatonin close to your targeted bed time, maximum an hour before. For some countries’ melatonin is prescription only, so be sure to check your destination country before traveling with it.

Stay Active

Engage in light physical activity, like walking or stretching, especially in the first few days after arrival.

Preventing the Symptoms of Jet Lag

Before Traveling

• Get Quality Sleep: Prioritize restful sleep in the days leading up to your trip. If traveling west, go to bed an hour or two later than usual.
• Minimize Stress: Pack early, arrive at the airport with time to spare, and streamline your travel logistics if you can. Do what you can to reduce unnecessary stress.
• Plan Your First Day With Intention: If possible, build in time for rest and acclimation upon arrival.

During Travel

• Stay Hydrated: Drink plenty of water to combat the dehydrating effects of air travel.
• Limit Alcohol and Caffeine Consumption: both can greatly interfere with sleep quality and should be consumed sparingly or avoided altogether if possible.
• Eat Light: Opt for nutrient-rich, easy-to-digest foods instead of heavy or greasy meals. Your body will thank you!
• Move Around: Stand, stretch, and walk during long flights to reduce stiffness, body aches, and fatigue. Yes, be that person!
• Bring Comfort Items: Pack a neck pillow, eye mask, and earplugs to create a conducive sleep environment onboard and upon arrival. Understand what you need to sleep best in new and foreign places.

After Arrival

• Expose Yourself to Daylight: Spend time outdoors to reset your internal clock.
• Nap Wisely: If you must nap, try to keep it under 20 minutes to avoid disrupting your first night’s sleep.
• Eat and Exercise: Align your meals and physical activity with the local schedule as soon as possible to help your body and circadian rhythm adapt.

International Hiking Vacations

Pro Tips

Jet lag is a complex issue influenced by multiple factors, including your travel direction, destination, and individual physiology. While it’s nearly impossible to prevent the symptoms of jet lag entirely, understanding its causes and symptoms can empower you to minimize its impact. By creating a personalized jet lag treatment plan–focusing on sleep, intentional light exposure, hydration, and healthy habits–you can reclaim your travel experiences and hit the ground running abroad.

The next time you’re preparing for an international journey, remember that small adjustments can make a big difference. With thoughtful planning and mindful choices, you can reduce the symptoms of jet lag and their severity to make the most out of your grand adventure.