Beating the Jet-Lag Slump
We've all been there: you finally arrive at your destination, but instead of heading out to explore, all you want to do is pass out in bed—even though it's broad daylight out. When jet lag hits, it can ruin your travel plans, leaving you lethargic, sluggish, and unenthusiastic about your trip. But what factors actually make it worse, and are there ways to quickly reset your internal clock so you can avoid it altogether? Let’s break it down: here are 10 factors that make jet lag worse—and 10 tips to help you bounce back faster.
1. Caffeine
You might be tempted to grab a cup of coffee or tea to get you through your layover or an early morning flight, but doing so might mess with your circadian rhythm and make it harder to fall asleep naturally when you actually need to hit the hay. If you want to avoid jet lag, it's best to avoid caffeine.
2. Poor Sleep Schedule
If you already have a poor sleep schedule before flying out, you might be more prone to getting jet lag. This is because your body in a well-rested state can adapt to new time zones more easily than in a sleep-deprived state. Make sure to get enough hours in before your flight.
3. Flying Eastward
If you're flying east, you'll be losing hours, making it harder for you to adjust to new time zones and avoid jet lag. Experts believe that this is because your body finds staying up late easier to adapt to than going to bed earlier than you're accustomed to.
4. Crossing Multiple Time Zones
The more time zones you cross, the harder it gets for your body to adjust. Your natural sleep-wake cycle, still rooted to your original departure location, goes completely out of sync the more time you spend in the air or even waiting at the airport. This is why you might be wide awake at 3AM and deep asleep at 3PM.
5. Chronic Stress or Anxiety
When your cortisol levels are high, it's bound to affect your sleep quality. Overthinking and anxious thoughts only keep you up further, meaning you won't be able to get any restful shut-eye. And, as mentioned earlier, poor sleep makes you more prone to jet lag.
6. Overnight Flights with No Sleep
When you're crammed into a small space for a long-haul flight, it's understandable that you might not get much quality sleep. But staying wide awake on a red-eye will only make you even more sleep deprived, and you'll find it much more difficult to adjust to a new time zone once you land.
7. Age
Some research has shown that your age may influence whether you get jet lag or not as well. If you're over 60, you'll likely experience circadian rhythm changes and may feel sleepy earlier and wake up earlier. The older you are, the more sensitive you'll be to jet lag and the harder it'll be to recover from it.
8. Arrival Time
The time you arrive at your destination matters, too. Seeing natural light when you land might shift your internal clock in the wrong direction or affect how quickly it can adapt, which is why it's often better to choose afternoon arrivals.
9. Dehydration
If you're not drinking enough fluids, you'll only intensify jet lag symptoms, such as headaches, dizziness, and fatigue. It's another reason why you should avoid caffeine (and alcohol), as diuretics can quickly dehydrate you.
10. Pre-Existing Sleep Problems
If you have any pre-existing sleep problems, such as insomnia or sleep apnea, you might be more prone to jet lag. Moreover, these conditions only worsen jet lag symptoms, and you might experience them more intensely or have a harder time recovering.
Now that you're aware of what factors make jet lag worse, what are some ways to reset your clock? Read on for 10 simple tips:
1. Shift Your Schedule
Try shifting your schedule to better match your destination's time zone a few days before you fly out. A lamp that mimics daylight might help you stay awake, and blackout curtains can help you fall asleep faster. Even just adjusting your bedtime to 20-30 minutes earlier can make a difference, and you can find apps online that calculate the best schedule to follow.
2. Get Quality Sleep
If you can, get some sleep on your flight to your destination. This might help lessen the effects and symptoms of jet lag, and allow your body to adjust faster to a new time zone. Plus, you likely won't feel as tired once you land.
3. Soak Up the Sun
Soaking up daylight is one of the best ways to reset your internal clock and get it to shift naturally to match your new time zone. Even spending a short time—20-30 minutes—under the sun can quickly train your body's sleep-wake cycle, reducing the effects of jet lag.
4. Stay Hydrated
Remember to stay well-hydrated throughout your journey. Bring a refillable water bottle with you and drink plenty of fluids and non-caffeinated beverages, or you'll only feel more groggy, tired, and achy once you arrive at your destination.
5. Steer Clear of Caffeine
As mentioned earlier, caffeine will only make you more prone to jet lag and make it harder to reset your clock. Avoid drinking coffee, tea, or caffeinated beverages (like soda and energy drinks) before, during, and after your flight.
6. Limit Naps
While it might be okay to take a power nap or two (though you'll want to keep them short, around 20-30 minutes only) if you're struggling to adjust, it's best to limit these. Take one too many or sleep for too long, and you just might find yourself wide awake in the middle of the night.
7. Eat on Local Time
Timing when you eat is another way to train or reset your internal clock. Instead of eating at the regular hours you're used to back at home, sync to your destination's mealtimes as soon as possible. This might mean that, even if you're not hungry when you land, have dinner if it's dinnertime.
Farhad Ibrahimzade on Unsplash
8. Avoid New Foods
Jet lag might cause digestive problems, such as nausea, diarrhea, changes in appetite, upset stomach, and constipation. It's best to avoid trying new foods that you're not sure your body will be able to handle to avoid worsening these symptoms.
9. Consider Melatonin Supplements
Melatonin is a hormone that your body naturally makes to promote sleep. Some people may find that taking melatonin supplements helps them get accustomed to new time zones faster, though it's worth asking your doctor first.
10. Don't Stay Indoors During Daytime
If it's daytime when you arrive at your destination, don't coop up at your hotel even if you're fighting to stay awake. Letting your drowsiness take over will only prolong your jet lag and mess up your circadian rhythm even more, so move around, stay active, and get as much light as possible.
