Long-distance plane travel can be a hassle, and not just because it involves multiple flight changes. Especially when the journey requires crossing at least three different time zones. 

Jet lag is the unwelcome travel companion no one asks for but one that almost everyone encounters. Imagine landing in Los Angeles from India for a dream vacation. As you step off the plane, you’re greeted not only by a new country but also by a clutter of physical symptoms: grogginess, irritability, headaches, and an overwhelming sense of fatigue. You imagine yourself waking up feeling refreshed and rested, only to be awake at 3 am, with no chance of falling back asleep. 

 

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What Causes Jet Lag?

Jet lag or circadian misalignment  is a temporary sleep disorder that is caused when you travel through different time zones. But there is a scientific explanation behind this condition. As a matter of fact, light plays an important role in affecting hormones that can later affect sleeping patterns. 

According to a 2011 study issued in the paper Progress in Brain Research, light when perceived, can signal to the brain that it’s day or night; it acts as the master conductor of our circadian clock, orchestrating our sleep-wake cycle. This light cue prompts our bodies to release hormones and neurotransmitters in harmony with our internal clock. For instance, regular exposure to daylight triggers a morning surge of testosterone and cortisol, getting you ready to tackle the day. As night falls, calming chemicals like GABA and adenosine take the stage, signalling it's time to wind down and rest.

But when you hop across time zones, your internal clock and the external world get out of sync. Your body might think it’s bedtime, while the local time says it's high noon. Jet lag doesn’t just mess with your sleep; it can bring along other bothersome symptoms like persistent tiredness, lack of energy, difficulty falling asleep or staying asleep at night, feeling drowsy during the day, and frequent headaches. When your circadian rhythm is off, it affects your mood, energy, appetite, digestion, and cognitive abilities too. These symptoms can persist for days or even weeks, making it challenging to fully enjoy your trip or perform at your best. 

 

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Ways To Cure Jet lag

Instead of feeling like a zombie wandering through new time zones, you'll be more refreshed and ready to tackle whatever adventures or meetings await you. So, next time you plan a long-haul flight, arm yourself with tips to fight jet lag and make your journey more enjoyable.

 

1. Before setting off for the journey

Adjusting your light exposure to match the time zone you're travelling to can work wonders for resetting your circadian clock and minimising jet lag.  

• Start by gradually tweaking your sleep schedule a few days before your trip. If you’re heading east, try going to bed and waking up an hour earlier each day. 
• For westward journeys, shift your sleep schedule later. This way, your body begins to align with your destination’s time zone before you even step on the plane. 
• It's better to avoid alcohol before commencing your journey. Alcohol disrupts sleep, so it's best to steer clear.
• Consider scheduling your travel to arrive at your destination at least two days before any important events to give your body ample time to adjust.
• Jet lag may cause health issues like stomach aches and digestive issues. Eating smaller meals just before travel can help alleviate these symptoms. 

If jet lag is a frequent struggle, it might be worth discussing with your doctor about taking medicine or other sleep aids to help you rest better. By the time you arrive, you'll be more in sync with the local time, making the adjustment smoother and your jet lag less disruptive.

 

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2. During the journey (in-flight)

When it comes to adjusting your light and sleep schedule on the plane, the goal is to sync your internal clock with your destination’s time zone. By controlling your light exposure strategically, you can help your body adjust to the new time zone more quickly and reduce the impact of jet lag.

• Use an eye mask to block out light when it’s night-time at your destination. This signals to your brain that it’s time to rest.
• When it’s daytime at your destination, expose yourself to as much natural light as possible.
• If you can't access natural light (like if you’re not in a window seat or it’s dark outside), use your phone, iPad, or laptop to get blue light by watching a movie, scrolling through social media, or reading.
• You can use blue-light glasses to help signal to your brain that it’s daytime, creating the opposite effect of wearing an eye mask. 
• Have coffee strategically as it can help you stay alert during the day, but avoid it in the evening.

 

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3. Sleep as per your destination’s time zone

A 2009 study issued in the journal Sleep Medicine Clinics shows that around 75 per cent of people find that jet lag is worse when travelling east than it is when travelling west. 

• When heading eastbound, resist the urge to sleep on the plane. Stay awake and embrace that sleep pressure building up like a superhero gearing up for a power nap later. It sets you up to hit the pillow at your destination like a pro and wake up ready to conquer the day.
• Now, if your journey is westbound, it's a different story. Embrace the cozy embrace of your seat and have a good nap. By easing that sleep pressure mid-flight, you'll glide into your new time zone easily, ready to soak up every moment.
• If you’re trying to move your circadian rhythm ahead, you can take a small dose of melatonin, about 0.5 milligrams, around two hours before your desired bedtime to help induce a little sleepiness. It will mimic the body’s natural rhythm for melatonin secretion.

 

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4. After you arrive at your destination

You can usually bounce back from most jet lag symptoms on your own. Typically, they'll fade away within a few days. Here are some tips to help you get back on track:

• Daylight is your friend. It helps your body recognise it’s time to be awake. If sunlight isn’t an option, artificial light sources like lamps can offer similar benefits.
• Try to sync up with the local sleep-wake cycle as soon as you arrive. This can help alleviate symptoms quicker.
• Opt for quality sleep if possible. If possible, catch some shut-eye on the plane to help your body adjust faster. You can even try for sleep spas. Some hotels provide sleep tourism to help their guests recover from journey fatigue.
• Stick to familiar foods at your destination for a day or two. Eating foods your body knows well can ease digestive discomfort during the adjustment period.
• Drink plenty of water to combat dehydration after a long flight. Opt for bottled water if you're unsure about local water safety. 

 

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Jet lag temporarily disrupts your routine and comfort, it's usually manageable with a few proactive steps. By adjusting your exposure to light, syncing your sleep schedule with your destination, prioritising quality sleep, sticking to familiar foods, and staying hydrated, you can help your body adapt more quickly. Most symptoms tend to resolve within a few days as your body adjusts to the new time zone. With these strategies in mind, you can minimise the impact of jet lag and enjoy your travels to the fullest.

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