For frequent travelers, whether it's for business or pleasure, jet lag can often be a silent enemy. When we cross multiple time zones, our internal clocks—also known as circadian rhythms—get out of sync with the local time, leading to a host of uncomfortable symptoms like fatigue, difficulty sleeping, headaches, and even digestive issues. But don't worry—there's hope! With the right strategies, you can minimize jet lag and adapt more easily to new time zones, all while feeling fresh, alert, and ready to tackle your adventures. ¹

Imagine your body as a finely-tuned machine, working on a schedule you’ve set for years. Your body naturally follows the rhythm of your environment: when it’s day, you’re awake; when it’s night, you sleep. But when you cross time zones, this delicate balance gets thrown off, and your circadian rhythm has to "catch up" with the local time. The result? You feel groggy, exhausted, and out of sync.

It’s not just your sleep patterns that are affected. Jet lag can disrupt your mood, appetite, and even your mental clarity. But fear not—adapting to different time zones doesn’t have to be a battle. With the right approach, you can pause your internal clock and set it to the right time zone, no matter where you are in the world.

Pre-Trip Preparation

To make the transition smoother, start adjusting your sleep schedule a few days before your trip. If you're flying east, try going to bed an hour earlier each night. If you’re heading west, stay up an hour later. Gradually shifting your internal clock before you leave can help ease the adjustment once you arrive.

It’s also a good idea to start syncing your meals with the time zone of your destination. This helps your body adjust to when it should be eating and resting. Don’t forget about light exposure—if you're traveling east, try to get more morning sunlight, and if you're traveling west, aim for more afternoon light. These small adjustments can help your body adapt before your trip even begins. ²

During the Flight

Staying hydrated is key while flying, as dehydration can make jet lag worse. Drink plenty of water throughout your journey, and avoid alcohol and caffeine since both can disrupt your sleep and increase fatigue.

Try to follow the schedule of your destination while on the plane. Sleep when it's night at your destination and stay awake when it’s daytime. This can help your body start adjusting before you even land. Using sleep masks, earplugs, or neck pillows can also create a more comfortable environment for sleep during the flight. ²

Upon Arrival

Once you arrive, try to stay awake until the local bedtime, even if you’re feeling tired. It’s tempting to nap, but staying active and awake will help your body adjust more quickly to the new time zone.

Take advantage of natural light by spending time outdoors. Sunlight is a powerful tool in resetting your body’s internal clock. If you arrive at night and can't get natural light, consider using a bright light therapy device to help speed up the process of adjustment.

REFERENCES

1- Mayo Clinic. (n.d.). Jet lag: Symptoms and causes. Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

2- Centers for Disease Control and Prevention. (n.d.). Jet lag. Travelers’ Health. https://wwwnc.cdc.gov/travel/page/jet-lag