Keeping a consistent sleep schedule is crucial for your health, but long-distance travel can really mess up your sleep. Jet lag is a short-term sleep issue that happens when you cross time zones faster than your body can adjust. This often leads to symptoms like tiredness, trouble sleeping, irritability, difficulty focusing, and digestive problems. Sleep experts call jet lag a circadian rhythm disorder.
If you travel often, understanding jet lag—its symptoms, treatment options, and prevention tips—can make your journeys less exhausting. Here’s what you need to know to protect your sleep and health while traveling.
When you hit a new time zone, your body’s clock is still set to your departure location time, leading to jet lag symptoms as your body slowly adjusts. Health experts see jet lag as a temporary sleep issue, mostly striking when you journey through more than three time zones, although it can affect anyone crossing at least one.
Certain travel conditions can make jet lag more likely, such as sleep deprivation, sitting uncomfortably for extended periods, consuming too much caffeine or alcohol, and dealing with changing cabin pressure or poor air quality.
How fast your internal clock adapts depends on how many time zones you crossed and your travel direction. Generally, traveling eastward is tougher because it works against your body clock, whereas heading west feels a bit easier due to longer daylight exposure, which helps your body adjust.
A University of Maryland study used math to predict how long jet lag recovery takes depending on travel direction. Flying nine time zones west could need eight days to adjust, but flying east might require up to 13 days.
Symptoms of jet lag differ per person and even for the same person on different trips, making it tricky for healthcare providers to pinpoint what’s caused by jet lag. Yet, most people crossing three or more time zones face several common symptoms.
Keep in mind, moving across time zones can alter when you should take medication. If your medicine involves doses multiple times a day, consult a healthcare provider to keep your schedule intact.
Jet lag is temporary, so there aren’t long-term fixes, but there are ways to manage it. If you often deal with jet lag due to frequent travel, consult a healthcare provider about suitable medications or supplements. Melatonin is one option to ease jet lag symptoms, but it’s crucial to check with your doctor, as it might not be safe with some other medications.
Another alternative is Rozerem (ramelteon), an FDA-approved insomnia treatment that works like melatonin and might help you sleep after eastward journeys. Other sleep aids like Restoril (temazepam), Zolpimist (zolpidem), and Imovane (zopiclone) are sometimes prescribed, but they don’t reset your body clock or improve jet lag symptoms.
Jet lag often results from changes in light exposure when crossing time zones. The direction of travel affects whether you get too much or too little light, disrupting your body’s internal clock. Some scientists suggest using sunlight or light boxes to help your body align with the local time, though the evidence is mixed.
Research indicates that morning light can push your body clock earlier, while evening light can make it later. After flying west, seek bright light exposure in the evening; if you travel east, do so in the morning, especially if you crossed eight or more time zones. Avoid bright light when crossing several time zones to help your body adapt to new time cues.
Exercise might be the last thing you want to do after a flight, but it can help reset your body clock. It can fight off travel fatigue and daytime drowsiness. Try taking a walk or engaging in activities until it’s bedtime at your destination.
To prevent jet lag, focus on factors that worsen it, like your meal timing, exercise routines, and sleep schedule before traveling. Some proven methods to prevent jet lag include adjusting your sleep schedule and hydrating well. Usually, jet lag fades on its own, but if symptoms persist, seeing a healthcare provider is wise.
