You’ve returned from an amazing trip and you’ve filled your spirit with new experiences and memories; but now that you’re home, jet lag is chipping away at your well-being. It’s leaving you irritable, disrupting your patterns, and robbing you of restorative sleep. 

Wondering what to do to feel better? This article will offer some helpful advice on  understanding and navigating the challenges of jet lag.

Understanding Jet Lag

While the term “jet lag” is sometimes used lightly, it poses a real challenge. It occurs when you cross multiple time zones, essentially scrambling your body’s internal clock, known as the circadian rhythm.  This internal clock is responsible for your sleep-wake cycle, hunger, and even mood. 

When your circadian rhythm is disrupted, it results in an unsettling combination of physical and mental symptoms — insomnia (trouble sleeping), fatigue (feeling tired), and sometimes even nausea.

The Intricacies of Your Inner Clock

Your circadian rhythm acts as your body’s orchestra conductor. It directs various physiological processes, delicately synchronizing them with external cues like light and weather. 

When you travel across continents, this rhythm needs time to adjust to the new environment — much like an orchestra adapting to a new music score.

Symptoms Speak: Your Body’s Language

Feeling physically off — like you’re tired but can’t fall asleep — or perhaps battling an upset stomach? These are more than discomforts, they’re signals from your body asking for help. 

And then there’s your mind — foggy, unfocused, and maybe even swinging between different emotional states. This is your body conversing and urging you to recalibrate.

When your body signals that something is off, it’s best to  pay attention, and take the appropriate steps necessary to help get everything back on track. 

Letting Light Lead the Way

Light serves as a powerful tool to fight jet lag because it influences the regulation of melatonin, the hormone that controls your sleep-wake cycle. Let’s now explore how to use light exposure to your advantage:

1. Morning Light

Morning light is rich in blue wavelengths, which are most effective in resetting your internal body clock. 

Spending at least 30 minutes in natural morning light can help you accelerate the adjustment to a new time zone.

2. Bright Light Therapy

Artificial bright light lamps are a helpful alternative for travelers who can’t get enough natural light. These lamps mimic natural daylight and can be used in the evening to  adjust to a new schedule effectively.

Strategies That Can Help You Adjust 

A few days before your flight, gently adjust your routine to align more closely with the time zone of your destination. Change your bedtime to match your destination, at least a little, and adjust your exposure to screens and noise. 

It may be a little uncomfortable or inconvenient, but feel the change, breathe through it, and mentally prepare yourself. 

1. Make Hydration Your Friend

Another effective way to combat the feeling of exhaustion and stay alert during your trip is hydrating whenever you feel dryness in your lips.

Because dehydration can  worsen the symptoms of jet lag, avoid food or drinks like alcohol or caffeine-filled soft drinks that can affect hydration. Drink water throughout your plane ride to counteract the impact of the dry air in the cabin.

2. Try Melatonin Supplements 

Melatonin is not only a supplement you can take; it’s a hormone naturally produced by your body. Its primary function is to signal that it’s time to wind down and prepare for sleep. 

When you cross time zones, melatonin production can become erratic, adding an extra layer of complexity to jet lag challenges. While some travelers find relief by taking melatonin supplements, it’s important to consult a healthcare provider for proper dosage and timing.

3. Hit Your Nutrition Goals

What you eat can also contribute to how well you adjust to new time zones. For instance, consuming meals rich in protein can boost wakefulness, while carbohydrates may encourage sleep.

To ensure you hit your nutrition goals while traveling, try the “Argonne diet,” a meal timing plan designed to reset your body’s internal clock, although its effectiveness is still debated. 

Nevertheless, it’s best to avoid heavy meals and alcohol close to your new bedtime to help facilitate better sleep.

4. Use Travel Accessories 

Don’t underestimate the power of simple comforts. Traveling with a soft pillow or blanket can give a sense of familiarity, easing the mental stress of jet lag. Plus, you don’t get that dreaded crick in the neck! 

Choose appropriate travel accessories designed for comfort and relaxation (not aesthetics), like ergonomic neck pillows or sleep masks that block out 100% of light, to make your adjustment period smoother.

5. Dress Comfortably 

In the early days of plane travel, tourists dressed in their Sunday best when they boarded. Today, most travelers focus on comfort over style. 

For those of us who experience jet lag the worst, dressing comfortably during the trip can ease anxiety and make it easier to rest on long flights.

This rest is necessary because it helps reset your internal body clock to the new time zone.

Choose loose and breathable fabrics to ease circulation and regulate body temperature. Layers help change cabin conditions, and slip-on shoes can ease foot swelling. 

6. Exercise to Stay Awake

Engaging in light physical activity might help keep you awake until it’s time to sleep. That’s because exercise stimulates the release of endorphins, which can elevate mood and counteract some of the lethargy and irritability associated with jet lag. 

While exercise is good, timing is key. Exercising too close to your new bedtime could energize you, making it harder to fall asleep. 

Aim for a workout during the daytime hours in your new location to synchronize your internal clock with the local time.

7. Live Mindfully

To enhance your sleep quality, consider using sleep aids like noise-canceling headphones and sleep masks. But also, remember to unplug — literally. Devices can disrupt your circadian rhythm; try disconnecting at least an hour before bedtime. 

Supplements like melatonin and apps like BetterSleep are designed for ambient noise, encourage a state of calm and help you drift off peacefully.

When Expert Help is Needed

A consultation with a sleep specialist can be beneficial  if you’re a frequent flier or someone who wants to maximize their visitation time overall.

Please note that you should only consult a sleep specialist if you have chronic or severe jet lag symptoms that interfere with daily life and cause your work performance to suffer. 

Seeking professional advice is also recommended if home remedies don’t work, existing sleep disorders have worsened, or the issue affects your emotional well-being and overall health. 

Final Thoughts 

Jet lag doesn’t have to be an inevitable downside of travel. You can mitigate its effects by listening to your body and adopting a mindful approach. 

Let’s make your next journey a truly restorative and refreshing experience. Join us at BetterSleep and discover the transforming power of mindful sleep. Sign up for a free trial today!