Miya Pearson
Jet lag is a common issue for travellers, and it can be challenging to get a good night's sleep when your body is experiencing fatigue and other symptoms of jet lag. The good news is that there are strategies you can use to improve your sleep quality while dealing with jet lag. These include adjusting your sleep schedule before your trip, maximising natural light exposure to reset your body clock, using sleep aids like melatonin, creating a comfortable sleep environment, managing stress, and limiting caffeine and alcohol consumption. By combining these techniques, you can minimise the impact of jet lag and improve your sleep during your travels.
| Characteristics | Values |
|---|---|
| Sleep before travel | Ensure you have had enough sleep before you leave. Try to go to sleep as late as possible for two to three days before you leave if flying westward. |
| Direction of travel | Travelling westward prolongs the body clock's experience of its normal day-night cycle. Travelling eastward runs in direct opposition to the body clock. |
| Exposure to light | Maximise exposure to daylight to reset your body clock. Avoid bright light until the time your body has been used to waking up. Wear dark glasses until then. |
| Caffeine | Avoid caffeine in the afternoon and evening. Use caffeine to help you stay alert and focused during the daytime. |
| Alcohol | Avoid alcohol as it reduces the overall quality of sleep. |
| Meals | Eat small meals frequently, choosing lighter foods like fruits and vegetables. |
| Clothing | Wear loose, comfortable clothing. |
| Exercise | Exercise has beneficial effects on the mind and body. |
| Sleep environment | Keep the temperature between 60 and 67 degrees Fahrenheit, use blackout curtains, and wear earplugs or a sleep mask to block out noise and light. |
| Sleep aids | Melatonin may help reduce symptoms of jet lag. Sleeping tablets should be avoided in case of an emergency. |
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What You'll Learn
Manage your exposure to light
Light exposure plays a significant role in managing jet lag, as it affects the body's internal clock or circadian rhythm. This is because the body's 24-hour physiological clock is synchronised by sunlight through brain chemicals, especially melatonin, which induces sleepiness.
When travelling east, it is advisable to avoid bright light until the time your body is accustomed to waking up. For instance, if you usually wake up at 6 am, and you are travelling across three time zones, avoid bright light until noon at your destination. You may even consider wearing dark glasses during this period. After the first day, exposing yourself to morning light will help speed up your adaptation to the new time zone.
Similarly, when travelling west, you can take advantage of the sun to stay awake. The sun's rays will help power you through the day, and you can use an eye mask to block out light when it's time to sleep.
In general, maximising exposure to daylight at your destination will help reset your body clock. However, it is important to note that this may not be advisable immediately upon arrival, especially if you have travelled a significant distance and landed late in the day. In such cases, it may be better to avoid light when you first arrive and opt for extended light exposure earlier the next day.
Additionally, the light from electronic devices also affects the body's circadian rhythm. Therefore, it is recommended to avoid screen time after taking melatonin supplements, which can aid in adjusting your sleep schedule.
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Adjust your sleep schedule
Jet lag is a type of fatigue caused by travelling across different time zones. The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. The disruption to your sleep schedule caused by jet lag can be mitigated by taking certain steps before, during, and after your travel.
Before your travel, you can gradually shift your circadian rhythm in the one to two days leading up to your flight. Try to go to bed one or two hours earlier or later each time, depending on which direction you're travelling in. If you're flying westward, try to go to sleep as late as possible for two to three days before you leave. This will make it easier to adapt to the new location.
During your travel, plan your sleep as if the time is that of your destination. Wear earplugs and an eye mask to block out noise and light. Avoid caffeine and alcohol, as these substances can disrupt sleep. Drink plenty of water and try to nap whenever you feel sleepy.
After you arrive at your destination, continue to adjust your sleep schedule by exposing yourself to morning light, which will help speed up the adaptation to the new time zone. Avoid bright light until the time your body has been used to waking up. For example, if you usually wake up at 6 am, add the number of time zones you crossed to get the time you should first expose yourself to light. Consider wearing dark glasses until then. Avoid napping on the first day.
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Limit alcohol and caffeine
Jet lag is a type of fatigue caused by travelling across different time zones. The body can take anywhere from a few days to a few weeks to acclimatise to the new time zone. The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on the time from their home location.
Consuming alcohol and caffeine can disrupt sleep. Alcohol reduces the overall quality of sleep, so it is best to cut down on or avoid drinking alcohol both in-flight and after arriving at your destination. Caffeine can boost alertness in the short term, but it may be best to use it in moderation. Excessive caffeine consumption can make you jittery and may remain in your system, making it difficult to fall asleep. It is recommended to moderate or eliminate caffeine in the afternoon and evening.
If you need caffeine, an espresso or a doppio before 6 pm should be fine. Caffeine won't cure jet lag, but it may help you stay alert and focused during the day.
In addition to limiting alcohol and caffeine, there are other strategies to reduce the impact of jet lag. These include maximising exposure to daylight to reset your body clock, napping briefly during the day when you feel sleepy, and drinking plenty of water.
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Plan a comfortable sleep environment
Travelling across different time zones can cause jet lag, a type of fatigue that can be difficult to manage in the first few days of your trip. To help you sleep better after jet lag, you should plan a comfortable sleep environment. Here are some tips to help you do that:
Temperature
Keep your room cool. Set the thermostat to a temperature between 60 and 67 degrees Fahrenheit.
Light
Use blackout curtains to block out any light. If you're travelling east, avoid bright light until it's time for your body to wake up. You can also wear dark glasses to avoid light exposure.
Noise
Use earplugs to block out any noise. Alternatively, you can use a white noise machine or a fan to help you sleep. Just make sure it's something portable that you can take with you when you travel.
Familiar items
Bring items that you usually associate with sleep, such as your favourite blanket or a familiar scented lotion. These can help you feel more relaxed and fall asleep more easily.
Avoid stress
Anxiety and stress can disrupt your sleep and make jet lag worse. Try to reduce stressors when travelling and don't overschedule your first days at your destination. Leave enough time for sleep and rest if you need to.
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Try melatonin or sleep aids
Jet lag is a type of fatigue caused by travelling across multiple time zones, which disrupts the body's internal rhythms and natural sleeping and waking cycle. While there is no cure for jet lag, its effects can be reduced. One way to do this is by taking melatonin or sleep aids.
Melatonin is a hormone produced by the pineal gland in the brain. It is secreted in the absence of light and suppressed by light, playing a central role in regulating our sleep-wake cycles, also known as circadian rhythms. When travelling through multiple time zones, the body's internal rhythms fall out of step with the day-night cycle at the destination, leading to jet lag.
Taking oral melatonin has been shown to be effective in preventing and treating jet lag. It helps to reduce symptoms of jet lag and can aid in adjusting faster to changes in time zones. In multiple studies, melatonin was found to decrease jet lag in people crossing five or more time zones when taken close to the local bedtime at the destination. The dosage can vary between 0.5 and 5 mg, with higher doses leading to faster sleep onset and better sleep quality. However, doses above 5 mg do not appear to be more effective, and taking melatonin at the wrong time of day can cause sleepiness and delay adaptation to local time.
If you are considering taking melatonin, it is recommended to consult your doctor first to ensure it is safe for you and does not interact with any medications you may be taking. It is also important to be aware of potential side effects, especially for individuals with epilepsy or those taking warfarin. Additionally, melatonin may not be available over the counter in certain regions, such as Europe.
Other sleep aids, such as prescription sleeping pills like zolpidem (Ambien) or eszopiclone (Lunesta), can also be considered to improve sleep quality during travel. However, these medications will not treat the underlying circadian rhythm disturbances caused by jet lag.
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Frequently asked questions
Jet lag is a temporary sleep disorder that affects people travelling across multiple time zones. The body needs a few days to a few weeks to acclimatise to the new time zone. Here are some ways to sleep better after jet lag:
- Adjust your sleep schedule a few days before your travel by going to bed one or two hours earlier or later, depending on the direction you're travelling in.
- Avoid caffeine in the afternoon and evening.
- Make sure your sleeping area is comfortable and cool.
- Limit alcohol consumption before and during your travel as it reduces sleep quality.
- Expose yourself to natural light at your destination as it helps speed up the process of acclimatising to the new time zone.
Here are some ways to reduce the impact of jet lag:
- Make sure you are well-rested before your journey.
- Avoid alcohol and caffeine during your travel.
- Drink plenty of water.
- Plan your sleep schedule on the plane as per the time at your destination.
- Wear earplugs and an eye mask to block out noise and light.
Jet lag is caused by a disruption to your circadian rhythm or body clock. Travelling to a different time zone disrupts this rhythm, and the body needs time to adjust to the new time zone. This disruption is more pronounced when travelling east as it goes against the body clock.
Here are some ways to manage jet lag:
- Melatonin supplements may help reduce jet lag symptoms.
- Create a bedtime routine, exercise daily, and practice relaxation techniques.
- Avoid unnecessary stress as it may impede quality sleep.
- Avoid over-scheduling your first few days at your destination.
