There’s always a bit of excitement when preparing for a trip, whether it be for a family vacation, a weekend getaway or a work trip. You probably start with a packing list, so you don’t forget anything important. But do you consider the upsides, like relaxation, or downsides, like jet lag? While most people think of jet lag as a side effect of international travel, it can occur after travel that crosses several time zones. Knowing how to reduce your symptoms and recover from jet lag can help you avoid lost sleep and make the most of your trip.
What Is Jet Lag?
Jet lag, also known as jet lag disorder, is a temporary sleep disorder that affects anyone who travels across three or more time zones in one day. Traveling across several time zones in a short period disrupts the body’s internal clock or circadian rhythms. These rhythms tell your body when to sleep and wake up naturally. When your body can’t reset to the new light-to-dark cycle of your destination, it can throw your circadian rhythms out of whack.
This sleep disorder can cause a variety of symptoms, including:
- Difficulty concentrating and focusing
- Fatigue
- Headache
- Insomnia
- Irritability
- Upset stomach
These symptoms can last from a few days to a few weeks.
Prevent Jet Lag
There isn’t a guaranteed method or strategy to avoid experiencing jet lag. Yet, there are steps to reduce the severity and duration of the symptoms.
Shift your sleep schedule to match your destination time zone. Before leaving, gradually adjust your sleep schedule to prepare your mind and body for the change. If you’re traveling east, go to bed one hour earlier each night for a few days before your scheduled travel. If you’re traveling west, go to bed one hour later for several nights before your trip.
Choose to sleep or not to sleep on the plane. Sleeping on the plane can help pass time. But consider staying awake on the plane if you will arrive at your destination at night to begin adjusting your internal clock to the time zone change. If you’re arriving during the day, sleeping on the plane shouldn’t affect your sleep more than the traveling itself.
Get plenty of rest before leaving. Many people sleep poorly leading up to a trip due to excitement, last-minute packing or just getting caught up with life. Try to get 7-9 hours of sleep every night in the week before your trip, especially if you have an early start to your traveling.
Limit alcohol consumption. Drinking alcohol can reduce the quality of your sleep. It’s best to avoid or limit it during your travel and after you arrive.
Schedule your arrival two days before important events. Arriving early at your destination isn’t a privilege everyone can enjoy, especially for work trips. But if you can, try to arrive two days before important events to give your body time to adjust. If you can’t arrive early, avoid overbooking the first few days of your trip.
Takeaway
When you go on a trip, it may take your body a couple of days to adapt to the new time zone. While your body adjusts, you may experience symptoms of jet lag. With plenty of planning and preparation, you can reduce the duration and severity of your symptoms. If the symptoms of jet lag last well past your trip, speak with your primary care doctor about your concerns so you can start getting ready for your next getaway.
