Traveling Soon? How to Avoid Jet Lag

Imagine waking up in the morning and suddenly being transported to the middle of the night—it would be quite disorienting, right? That's how our body feels when we cross time zones rapidly. It takes time for the body’s internal clock to sync up to a new schedule, and the groggy days and restless nights that follow are the cardinal signs of jet lag.

If you’re traveling to a location in a different time zone, it’s likely you’ll experience at least some issues of jet lag. Thankfully, there are a few ways to hack your body clock to reduce jet lag (or even escape it altogether). 

The Science Behind Jet Lag

Jet lag is not just in your head; it's an actual disruption of your body’s cycles and hormones. 

Your body has a finely-tuned internal clock that manages your sleep-wake cycle. This internal clock is regulated by a structure in the brain called the suprachiasmatic nucleus, which reads external cues such as light exposure and meal times to regulate our sleep-wake cycle and hormones like cortisol and melatonin. 

If you embark on a whirlwind journey across time zones (especially three or more hours ahead or behind your usual time zone), this delicate balance becomes disrupted and you feel jet-lagged. 

What does that mean for you? Feeling tired, sleepy, or simply out of sorts. It can mess with your sleep patterns, making it hard to fall asleep when you want to or stay awake during the day. Sometimes it can also affect your digestion and appetite. 

Jet lag usually goes away on its own with time as you acclimate to a new place. For some people, however, the jet lag transition can take days or even weeks—unless you plan ahead.

5 Ways to Beat Jet Lag 

Jet lag can be frustrating, but don’t let the idea of being jet lagged put you off traveling. To get your body back on track quickly and make the most of your adventures, try these tips before and during your trip.

1. Plan like a pro. 

The better you prepare for an upcoming trip, the easier your transition will be. Consider adjusting your sleep schedule a few days before your departure to ease your body into the new time zone. For instance, if you're heading east, try going to bed earlier and waking up earlier. If you’re going west, delay your bedtime and morning routine.

2. Nap strategically. 

It’s best to go about the day according to the time in your local area if possible. In some cases, though, a strategic nap can work wonders in getting your body clock on track. If you’re feeling sleepy, try a power nap to help boost alertness and energy. The key here is to keep it early in the day and short (20-30 minutes at most, according to the Sleep Foundation). Avoid taking a longer nap or napping too close to bedtime as this can further disrupt your sleep cycle.

3. Soak up the sun. 

Even after a good night’s sleep, it’s normal to feel drowsy until your body adjusts to the new time zone. If you find yourself dozing during the day, embrace the light. Sunshine helps energize your brain and prevents the release of melatonin so you can take on the day. If possible, plan to spend time outdoors on the first day or two of your journey (especially in the mornings) to expose your brain to more daylight and reset your clock.

4. Support your sleep with supplements.

Restoring a healthy sleep schedule is the key to overcoming jet lag. But, it’s often easier said than done. Using supplements can help you chemically support your brain for sleep when it’s time.

Melatonin, a hormone naturally released at night to shift the body into sleep mode, is the most common supplement used to achieve restorative sleep. Taking melatonin in the evening at your destination may help promote sleep and support your internal clock. 

Whether you’re embarking on an exciting adventure or returning home to life as usual, you don’t have to waste precious time and energy in jet lag limbo. By being as strategic about your travel sleep schedule as you are about your itinerary, and using the power of natural sleep supplements, you can acclimate to any time zone with ease.