It’s the best of times; it’s the worst of times. You arrive at a new destination far from your home, full of the promise of new discoveries. However, it’s also in a new time zone, many hours removed from your usual schedule. Even though you want to get out and explore, your body often has another idea: bed. But when you’re ready to sleep, boom, you’re wide awake.
Welcome to the world of jet lag.
No matter how well I think I’ve prepared for a long-haul flight by hydrating, trying to get some shut-eye during the flight and being in the sunlight as much as I can when I land, I often find myself completely deflated and exhausted the first day or two of an overseas trip and ready for a nap (for the record, I’m strongly in the pro-nap camp when traveling).
That made me wonder: Why do our bodies get so topsy-turvy when we hop time zones? I reached out to some experts to find out more.
What is jet lag?
“The reason people experience jet lag is because of our internal clock or circadian rhythm,” Dr. Jenny Yu of Healthline (a Red Ventures company) said. “When there is rapid travel across at least two or more time zones, the circadian system is not able to adjust to the change, resulting in jet lag symptoms.”
Those symptoms can include disturbed sleep, reduced alertness and headache.
“Air cabin pressure can also contribute to jet lag symptoms,” Yu added.
As we’ve noticed in our travels and as Yu confirms, eastward travel is worse for jet lag than westward travel because more time is lost while traveling.
How long does jet lag last?
“How one’s circadian rhythm resynchronizes depends on various factors — how many time zones traveled, the direction of travel and the person’s ability to adjust,” Yu said.
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The good news is that jet lag will always go away eventually. The key is to speed up the acclimation process so that the effects cause as little interference as possible.
Related: My new strategy for maximizing sleep on transatlantic flights
How to get over jet lag
In addition to talking to medical experts, I also consulted with one of the best sources I know: TPG’s staff of world travelers, who have plenty of experience dealing with time-zone hopping. Here are all their combined tips, tricks and techniques to use when you travel to get over the jet lag hump, in addition to other suggestions from various travel experts.
Related: The best flights to ease jet lag when traveling to or from London
Adjust your schedule before you travel
Dr. Yu tells us that you can start combating jet lag before you set foot in the airport.
“Prep before you travel by staying hydrated, avoiding alcohol, getting better quality sleep ahead of the trip and slowly adopting the new schedule,” Yu said.
This prep work can help you experience fewer symptoms once you’re in a new destination, Yu explained.
Book a flight on a Dreamliner
The kind of plane you fly on can make a big difference in how to avoid jet lag. Clint Henderson, a managing editor at TPG, swears by this flight tip.
“I always try to get on a newer plane,” he said. “The 787 Dreamliners have better cabin humidity and are better pressurized, which cuts down on jet lag and is a more conducive cabin environment to achieve better sleep.”
Skip the alcohol during the flight
You may want to rethink that inflight glass of wine or beer.
“Alcohol can disrupt sleep both on your flight and after you land,” says Dr. Henry Ting, Delta Air Lines’ chief health officer, who advises flyers to be mindful of alcohol intake. “Alcohol is a diuretic, so it can increase dehydration, making symptoms of jet lag worse.”
But if you are going to have a drink, Ting says, “It’s important to enjoy alcohol in moderation to feel your best.”
Related: Delta adds jet lag-busting daytime flight from NYC to Paris
Get comfortable and stay hydrated
While you’re on the plane, Yu says it’s important to stay hydrated and avoid stimulants such as caffeine and/or sugar in addition to alcohol. Then, try to sleep on the flight, especially if that aligns with the destination’s time.
“If you need to be alert when you arrive at your destination, work with your doctor to advise on taking melatonin or Benadryl to assist in sleep during a long flight,” she said.
Additionally, Ting also suggests investing in a memory foam neck pillow “for a comfortable neck position” and a memory foam eye mask to block out the light and help passengers sleep in flight.
Use an app to help you adjust
Consider using an app to help you get over jet lag. Katie Genter, a senior writer at TPG, is an app fan.
“If you want to be on the time zone of your destination, use an app like Timeshifter,” advises Genter. “It can be a bit annoying, and some of the recommendations of when to sleep while in transit can be inconvenient — but it does work.”
Get outside in the daylight after you arrive
The easiest tip to follow is also the most recommended by the experts I spoke with and TPG staff: Get outdoors after you arrive at your destination so you can spend time in the fresh air and sunlight.
“Natural light exposure is the best mechanism to influence the internal clock [circadian rhythm], so get plenty of light if possible,” Yu said. “A walk outside helps, and stay on the destination schedule — which means no nap that first day.”
Ting agrees. “Try to stay on daylight/night cycles regardless of destination and sleep when it is dark [out],” he said. “Exercise is great during daylight for endorphins and to stay on the correct circadian rhythms.”
Bottom line
Loathe as we are to say it, if you’re traveling long-haul and crossing different time zones, it’s quite likely that you’ll experience jet lag to some degree. The good news, however, is that while it can be an inevitability when you’re traveling to a far-flung destination, it doesn’t have to ruin your trip, and with these tips, you can limit its effects and speed up the time it takes you to recover.
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