Understanding Jet Lag
If you’re planning a far-away vacation or have an overseas business trip on the horizon, you may already be dreading jet lag. Jet lag is common when crossing multiple time zones— disrupting your body’s circadian rhythm (internal clock) which can significantly impact your energy levels, mood, and overall well-being. And, we’re here to help! There are several strategies you can employ to minimize its effects before, during, and after your flight.
Understanding the Causes of Jet Lag
Before delving into remedies, it’s essential to grasp why jet lag occurs. Our bodies operate on a 24-hour internal clock, regulated by circadian rhythms influenced by environmental cues such as sunlight and darkness. Disruption in the body's circadian rhythm, occurs due to rapid changes in time zones, causing a mismatch between internal rhythms and external time cues. When we rapidly traverse time zones, our internal clock struggles to synchronize with the new time zone, and can lead to:
- Fatigue and lethargy
- Sleep disturbances
- Daytime sleepiness
- Difficulty concentrating
- Irritability and mood swings
- Gastrointestinal disturbances
-
Headaches
Additionally, the dehydration commonly experienced during air travel further exacerbates the effects of jet lag, making it essential to address these factors when considering strategies for managing its impact.
Strategies to Combat Jet Lag
Before Your Flight
-
Gradually Adjust Sleep Schedule Several days before your trip, gradually shift your sleep schedule closer to the time zone of your destination. Calm your nervous system with Liposomal Sleep Complex.
-
Stay Hydrated Begin hydrating well in advance of your flight and avoid alcohol which is dehydrating. (Continue to drink plenty of water during travel, too ;-)
-
Optimize Light Exposure Expose yourself to natural sunlight during the morning and early afternoon if traveling eastward, or in the late afternoon and evening if traveling westward, to help adjust your circadian rhythm. Take a walk, look up, wear sunscreen.
During Your Flight
-
Stay Active Engage in light stretching or walk around the cabin periodically to improve circulation and prevent stiffness.
-
Avoid Excessive Alcohol and Caffeine Both alcohol and caffeine can disrupt sleep patterns and exacerbate dehydration, so it’s best to not consume during the flight. This tea does double duty— pop a few Sleep Sachets in your carry-on.
-
Practice Relaxation Techniques Use deep breathing exercises, meditation, or listen to calming music to promote relaxation and reduce stress.
After Your Flight
-
Adapt to Local Time Immediately Upon arrival, adjust your activities and meals to match the local time zone as quickly as possible. Take a Molecular Hydrogen daily, too
-
Get Exposure to Daylight Spend time outdoors during daylight hours to help reset your internal clock and promote wakefulness. Don’t forget the sunscreen!
-
Establish a Consistent Sleep Schedule Aim for regular bedtimes and wake-up times to reinforce your body's circadian rhythm. A sleep mask is a pro move every night, but especially when trying to (re)acclimate.
The Good News
You’re going on holiday! All joking aside, the good news is the temporary inconvenience of jet lag can be effectively managed with proper preparation and lifestyle adjustments. By understanding its causes and implementing the above, non-medication strategies before, during, and after your flight, you can minimize its impact and make the most of your travel experiences.
As always, remember to prioritize self-care and listen to your body’s cues to ensure a smooth transition across time zones. Happy trails!
POST SCRIPT
Recent research has shown that the gut microbiome, the diverse community of bacteria and other microorganisms residing in our digestive tract, may also play a role in jet lag. Disruptions to our circadian rhythms can impact the composition and function of the gut microbiome, which in turn may contribute to the symptoms of jet lag. Additionally, changes in meal timing and dietary habits during travel can further influence the gut microbiome, potentially exacerbating jet lag symptoms. Therefore, maintaining a healthy gut microbiome through proper nutrition, hydration, and prebiotic supplementation could be beneficial in mitigating the effects of jet lag.