A sleep medicine expert shares strategies for reducing jet lag symptoms and adjusting your sleep across time zones.
Published November 22, 2024
While embarking on a much-anticipated vacation typically evokes feelings of fun and relaxation, the unwelcome challenge of jet lag can significantly dampen the experience of travel.
Jet lag is a temporary sleep disorder that arises from a disruption between one’s natural circadian rhythm and the new time zone they find themselves in, affecting travelers regardless of age and often causing discomfort during and after their trips. So, how can travelers effectively combat the dreaded jet lag?
“Your body takes time to adapt to time changes, and though most individuals can’t fully readjust their biological clock more than one hour per day, there are certain strategies that can significantly expedite this process,” explains Dr. Carl Bazil, a distinguished neurologist at NewYork-Presbyterian/Columbia University Irving Medical Center specializing in sleep medicine.
“By upholding good sleep hygiene practices, engaging in early-morning exercise, and ensuring adequate exposure to natural sunlight, you can facilitate your body’s internal clock in adjusting to the new sleep cycles prevalent at your travel destination.”
Health Matters had the opportunity to speak with Dr. Bazil to delve deeper into the nuances of jet lag and uncover his invaluable tips for achieving a more restful night’s sleep while on the move.
What is jet lag?
Dr. Bazil: Jet lag manifests as an overwhelming sleepiness or wakefulness at inappropriate times, stemming from the misalignment of your internal clock with the local time zone following travel. Each individual possesses an internal clock that resets daily, influenced by factors such as mealtimes, physical activity, and light exposure which all work together to regulate this clock.
So, what are the implications of changing time zones? Your internal clock may encounter difficulties in catching up or adjusting, resulting in misalignment with your new environment.
Symptoms can include:
- Fatigue
- Sleepiness during the day
- Trouble sleeping
- Irritability
Everyone’s biological clocks are unique, leading to individualized experiences of jet lag. Children often exhibit a remarkable ability to adapt swiftly, as their ability to fall asleep tends to be less obstructed compared to older adults, who may experience lighter and more fragmented sleep patterns.
Is jet lag worse going east or west?
Jet lag is typically more pronounced when traveling east than when journeying west.
Traveling west, individuals often find it relatively simpler to delay their bedtime and adapt to the time difference, as most people’s internal clocks naturally operate on a slightly longer than 24-hour cycle.
This can be likened to the phenomenon known as “social jet lag.” For instance, if you adhere to a typical nine-to-five schedule during the week, you might indulge in staying up later and enjoying longer sleep-ins on the weekends. Consider this: on weekdays you retire at 10 p.m. and rise at 6 a.m., while on weekends, your routine shifts to a 1 a.m. bedtime and a 9 a.m. wake-up call. This fluctuation creates a feeling akin to oscillating between New York during the workweek and a spontaneous round-trip to California over the weekend.
Many individuals navigate this divergent schedule without issue, but as Sunday night approaches, they may find it increasingly challenging to fall asleep at the earlier hour. Similarly, traveling west allows for a natural ease in staying awake and postponing bedtime to accommodate the new clock.
How long does it take to get over jet lag?
If habitual routines remain unchanged, your internal clock will only shift about one hour each day. Therefore, if you are faced with a 12-hour difference, it will take approximately 12 days to fully readjust unless proactive strategies are employed to adapt more swiftly to the time zone change.
Is there treatment for jet lag?
Implementing certain preparatory measures prior to and during your trip can aid in hastening the process of adaptation and help to mitigate the symptoms associated with jet lag.
The primary rhythms influencing your body’s clock include melatonin, a natural hormone released shortly after you drift into slumber, and bright sunlight, which serves to suppress melatonin secretion.
Strategies involving light exposure, consistent exercise, brief naps, and regulating caffeine consumption can all prove beneficial in navigating the challenges of jet lag.
If you encounter significant difficulty in adapting, consulting with a physician about the use of melatonin supplements or prescription sleep aids timed appropriately can provide the assistance needed to facilitate restful sleep.
- Try to adjust your bedtime and waketime to be closer to your new time zone prior to your trip
- At your destination, exercise early in the day
- Get several hours of sunlight exposure: early in the day if you’re trying to wake earlier (traveling east), or late afternoon if you’re trying to go to sleep later (traveling west)
- Avoid long, daytime naps. A short nap can help with westward travel, allowing you to stay awake later.
- Avoid caffeine and alcohol late in the day
- Take a warm bath or shower before bedtime to help induce sleep
- Stay hydrated
- Take melatonin about an hour before your desired bedtime (you can start this before travel)
Additional Resources
Learn how NewYork-Presbyterian’s sleep medicine services can help you get a good night’s rest.
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What are some effective strategies recommended by Dr. Carl Bazil for travelers to reduce jet lag symptoms?
**Interview with Dr. Carl Bazil: Strategies for Reducing Jet Lag Symptoms**
**Published November 22, 2024**
*Health Matters* recently spoke with Dr. Carl Bazil, a sleep medicine expert at NewYork-Presbyterian/Columbia University Irving Medical Center. He provided insights into jet lag and shared effective strategies for travelers struggling with sleep disruptions due to time zone changes.
**Health Matters:** Thank you for joining us, Dr. Bazil. Can you start by explaining what jet lag is?
**Dr. Bazil:** Absolutely! Jet lag is a temporary sleep disorder caused by the misalignment of your internal clock with the new local time zone after traveling. This misalignment leads to symptoms like fatigue, trouble sleeping, and irritability because our body needs time to adjust to the new environment.
**Health Matters:** Are there differences in how jet lag affects travelers depending on the direction of their flight?
**Dr. Bazil:** Yes, there are notable differences. Generally, jet lag tends to be worse when traveling east. This is because our bodies naturally function on a slightly longer than 24-hour cycle, which makes it easier to stay up later rather than wake up earlier. When traveling west, many people find it simpler to adapt since they can move their bedtime later.
**Health Matters:** How long does it typically take for someone to fully recover from jet lag?
**Dr. Bazil:** On average, your internal clock can only shift about one hour per day. So, if you’re dealing with a significant time difference, such as 12 hours, it can take around 12 days to readjust completely without any intervention. However, proactive strategies can help speed up this process.
**Health Matters:** Speaking of strategies, what are some effective ways to reduce jet lag symptoms?
**Dr. Bazil:** There are several tactics travelers can implement. First, try to gradually adjust your bedtime and waketime to align with your new time zone before your trip. Ensure you get plenty of natural sunlight, especially in the morning. Engaging in light exercise can also help reset your internal clock, while managing caffeine intake and taking brief naps can mitigate the effects of fatigue.
**Health Matters:** Are there any treatments or supplements travelers should consider if they experience severe jet lag?
**Dr. Bazil:** If someone has significant trouble adjusting, consulting a physician about melatonin supplements or prescription sleep aids can be beneficial. Timing is critical, as these treatments can help facilitate restful sleep in the new time zone.
**Health Matters:** Thank you, Dr. Bazil, for providing such valuable information on jet lag management. Your strategies certainly give travelers tools to combat this common issue!
**Dr. Bazil:** You’re welcome! I hope everyone enjoys their travels and finds these tips useful for a smoother experience. Safe travels!
