Picture this: you’ve just arrived at a dream destination halfway across the globe. Your itinerary is packed with exciting adventures, mouthwatering food spots, and iconic sights to visit. But instead of hitting the ground running, you’re wide awake at 2 a.m., tossing and turning in your hotel bed, or feeling like a zombie in broad daylight. If this sounds familiar, you’ve likely experienced jet lag—a common travel woe that can disrupt your body’s natural rhythm and rob you of precious moments on your trip.
As the holiday season wraps up and many people return home after spending time with loved ones or exploring new destinations, managing jet lag becomes essential to ease the transition back into daily life. Let’s dive into what jet lag is, its causes and symptoms, and practical tips to prevent it so you can smoothly adjust post-holiday.
What Is Jet Lag?
Jet lag occurs when your internal body clock, or circadian rhythm, struggles to adapt to a new time zone. This biological clock regulates your sleep-wake cycle and other functions, like mood, digestion, and energy levels. When you cross three or more time zones, this rhythm is thrown off, leading to various symptoms.
For example, flying from New York to London may leave you wide awake at midnight and groggy in the morning, as your body still operates on US time. Adjusting to the local day-night cycle takes about 1–1.5 days per time zone crossed, making jet lag particularly bothersome for longer trips.
Recognising Jet Lag Symptoms
The most common signs of jet lag include:
Sleep disturbances: Difficulty falling or staying asleep at the right times.
Daytime fatigue: Persistent drowsiness or lethargy.
Impaired thinking: Trouble concentrating, forgetfulness, or slowed mental function.
Physical challenges: Decreased stamina and sluggishness.
Emotional effects: Irritability or heightened stress.
Digestive issues: Nausea, bloating, or changes in appetite.
Symptoms can begin shortly after arrival and vary in severity depending on factors such as age, pre-travel stress, and the number of time zones crossed.
Preventing and Reducing Jet Lag
Although jet lag is unavoidable for many, there are ways to minimise its effects:
Strategic Light Exposure
Light is the strongest factor in resetting your body clock. During eastward travel, exposure to morning light can help you adapt to the new schedule, while westward travellers benefit from evening light. If natural light isn’t accessible, consider bright indoor lights or light therapy devices.
Melatonin and Sleep Aids
Melatonin supplements can help synchronise your circadian rhythm if taken at the correct time. Consult a healthcare professional for dosage advice, especially if travelling to a country where melatonin requires a prescription.
Gradual Adjustment
Start adjusting your sleep schedule a few days before departure to align more closely with your destination’s time zone. Shifting mealtimes can also help signal your body to adapt.
Stay Hydrated and Avoid Alcohol
Dehydration exacerbates travel fatigue. Limit alcohol and caffeine during flights, as they disrupt sleep and increase dehydration.
Rest During Transit
If travelling overnight, try to sleep during the flight. Eye masks, noise-cancelling headphones, and neck pillows can improve comfort.
Maintain Healthy Habits
Upon arrival, stick to local meal times and avoid long naps to align your body clock with the new time zone. Incorporate light exercise, like walking, to boost circulation and energy.
Understanding the Difference: Jet Lag vs Travel Fatigue
Not all post-flight exhaustion is jet lag. Travel fatigue stems from the physical discomfort of flying, such as dehydration, long periods of sitting, and cabin pressure. While a good night’s rest typically resolves travel fatigue, jet lag persists until your body clock adjusts.
Start the Year Right
Jet lag can feel daunting, but with careful preparation and a few strategic adjustments, you can minimise its effects and ease into the new year feeling refreshed. As you settle back into your routine after the holidays, keep these tips in mind to make the transition smoother. Welcome home!
Need help managing your sleep while travelling? Book a free consultation with a health coach today.
References:
Suni, E., & Singh, A. (2024, March 22). Jet Lag: Navigating Symptoms, Causes, & Prevention. Sleep Foundation.
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