Jet lag is a temporary sleep disorder caused by traveling too quickly between time zones. The more time zones you pass through, the more likely you are to experience symptoms of jet lag. Oftentimes, the symptoms of jet lag include disturbed sleep, fatigue during the day, stomach problems, and a general feeling of grogginess.

Although everyone has a different experience of jet lag, it can take up to a day per time zone crossed for your body to fully recover.

So, for example, if you fly from San Francisco to Rome, it can take anywhere from six to nine days for your body to recover. Usually, the symptoms of jet lag are worse when you are “losing time” traveling from west to east.

When Should I See A Doctor?

Jet lag is only a temporary disorder, so there’s no need to see a doctor in most cases. However, if you frequently travel and experience intense jet lag, you can see your doctor or a sleep specialist to better manage your symptoms.

What Causes Jet Lag?

Circadian Rhythms Disruption

The term “circadian rhythm” refers to what is commonly described as your internal clock. When you cross multiple time zones, your internal clock is no longer in sync with the real-time in your new location.

For example, if you travel from New York to Paris and leave New York at 6:30 pm on a Monday, you’ll arrive in Paris at 3:10 pm, local time, on Tuesday. However, your body will still think it is 9 am because you have not yet adjusted to the Parisian time. This means on Tuesday night, you will still be wide awake at midnight.

Sunlight

One of the main influences on your internal clock is sunlight because light controls the regulation of melatonin in your body. Melatonin is a hormone made by the pineal gland that helps your body know when it is time to sleep or time to wake up.

When you are exposed to light, cells in the tissue of your retina transmit light signals to your hypothalamus. The hypothalamus is the part of your brain that controls several important bodily functions, including hormone release.

When the hypothalamus receives low light signals from the retina at night, it tells the pineal gland to release melatonin. During the day, it tells the pineal gland to release very little melatonin.

When you’re on a flight, your eyes do not receive the same light signals as they would on the ground. The lack of light signals is why it’s often difficult to fall asleep on the plane, even when it’s technically nighttime.

Airplane Atmosphere

There is also research to suggest that changes in cabin pressure and altitude that occur during air travel can sometimes cause the symptoms of jet lag. This might explain why some people experience jet lag even when they don’t cross several time zones.

Airplane cabins are also dry environments. The lack of humidity in planes can lead to slight dehydration for passengers. If you become dehydrated, certain symptoms of jet lag such as headache or grogginess can worsen.

Treatments for Jet Lag

Although jet lag is inconvenient and disruptive, there are several ways to treat the symptoms to make your jet lag more manageable.

Medication

There are several medications you can try taking to combat the symptoms of jet lag. You can try taking nonbenzodiazepines, such as Ambien or Lunesta, or benzodiazepines, such as Restoril or Nayzilam. Both of these medications are commonly known as sleeping pills. If you take them either during or after your flight, you can speed up your body’s acclimation to the new time zone.

Another medication you can try is a melatonin supplement or homeopathic remedy for sleep. As previously mentioned, melatonin is a natural hormone produced by the pineal gland that causes you to feel tired and ready to sleep. Taking a melatonin supplement increases the amount of this hormone in your body and, therefore, can act as a natural sleeping pill during or after your flight. If you are treating your child’s jet lag, make sure to purchase a sleep remedy made specifically for kids.

Light Therapy

Given that light heavily influences your circadian rhythms, light therapy is a helpful way to force your body to adjust to the schedule of the new time zone you are in. Light therapy involves exposure to bright light or a lamp. The idea is that the lamp simulates sunlight during the time that you are supposed to be awake. Light therapy is ideal for business people and others who travel frequently.

There are several different ways to conduct light therapy. You can use a lightbox that sits on a table and simulates sunlight, a desk lamp that works similarly, or a visor you can wear on your head with lights attached. Given that light therapy is a more intense form of treatment for jet lag, make sure to speak with a doctor or sleep specialist before you try it.

Natural Light Therapy

If you want to try a less intense form of light therapy, you can try natural light therapy. Natural light therapy involves intentionally exposing yourself to sunlight at particular times of day depending on the direction you are traveling to simulate the time zone you are traveling to. For example, if you are flying east to west, try to expose yourself to ample sunlight.

Minimize Caffeine and Alcohol Consumption

Both caffeine and alcohol negatively affect your ability to fall asleep and stay asleep. For this reason, it is a good idea to avoid caffeine and alcohol during flights so that there are not more external factors altering your sleep schedule.

Stay Hydrated

As discussed earlier, planes are extremely dry environments, so it’s important to actively hydrate before, during, and after your flight. Staying well hydrated will decrease the likelihood of symptoms of jet lag such as headache and any general feelings of illness that can accompany jet lag.

Minimize Distractions

Given that your eyes are so sensitive to light, try to minimize as many light distractions as possible on the plane and once you have reached your destination. For example, looking at your phone before bed or sleeping near a window can reduce your ability to fall asleep and negatively impact the quality of sleep you get.

Hot Bath

Once you have reached your destination, consider taking a hot bath before you try to fall asleep. Baths are relaxing which will help you unwind after a long day of travel and can ease any muscle soreness related to travel. Additionally, when you step out of a bath, your body’s internal temperature rapidly drops. This drop in temperature can help make you sleepy and prepare you for bed.

Make Adjustments to Your Sleep Schedule

You may be able to offset some of the effects of jet lag if you make adjustments to your sleep schedule before traveling. If you are traveling east, consider moving your bedtime earlier, and if you’re traveling west, do the opposite.

Although it is impossible to fully adapt to the schedule you’ll be on in your new time zone, moving your bedtime even a half an hour earlier a few days before you fly may help. You can also try adjusting your mealtimes with your adjusted bedtime.

Change Your Watch On the Plane

To trick your brain into thinking in terms of your new schedule, try adjusting your watch to your new time zone on the plane. This will help you to get in the mindset of the place that you are traveling to.

Exercise

If you’re having trouble falling asleep at the correct time, try incorporating an hour of exercise into your day. This will help tire you out so that you are more ready for bedtime when it comes. That being said, make sure to not exercise too close to bedtime. Exercise provides you with a rush of energy that may make falling asleep harder if you exercise at night.

It might also be beneficial to try and move around as much as possible on the plane. This will help offset some of the aches and pains that are associated with jet lag.

Conclusion

As frustrating as jet lag can be, there are several treatments both medicinal and otherwise to lessen the severity of the symptoms. When you experience jet lag, your circadian rhythm is not synced with that of the time zone you are in.

To combat jet lag, try using the medicine, light therapy, or any combination of the remedies listed above to sync your internal clock with the time zone you are in.