Jet lag is an inevitable part of long-distance air travel. It occurs when your circadian rhythms get out of sync. As an article by Time magazine explains, we are creatures of habit, typically sleeping, waking, and eating at the same time every day. So, when you cross time zones when flying, your body gets confused. Everything from your sleep cycle to your digestion may be out of sorts until you adjust to the new time zone.
Fortunately, travel experts say there are things you can do to minimize the effects of jet lag and make your trip more enjoyable. Here are three tried and true tricks:
Change your bedtime. If your destination is only a few time zones away, you can try shifting your bedtime before your trip. If traveling east, say California to New York, in the days before your flight move up your bedtime by about 30 minutes each night. The article says this will “prime your body to start getting tired at a normal bedtime in New York, even though it’s early back in California.” If traveling westbound, you’ll want to reverse the process and stay up a bit later each night before your flight.
Stay awake. When you get to your destination, resist the urge to take a nap – no matter how tired you are. Experts say that only prolongs the mismatch between your body’s internal time and the external time. If you simply can’t keep your eyes open, you can take a quick power nap – no longer than 20 minutes and not after 2 pm. You should also avoid early morning light when landing after a red-eye flight as you don’t want your body to mistake that for the sunset. Wear sunglasses if you are outside in the morning.
Exercise. Movement is important for regulating your circadian rhythm. Experts suggest doing about 20 minutes of activity on your first morning in your new time zone. It doesn’t need to be vigorous; a leisurely walk will do the trick. Light physical activity is also helpful to keep yourself awake if you find yourself crashing early in the evening. The article says, “Movement boosts alertness, so it can be a helpful way to delay sleep until bedtime.”
Do you tend to suffer from jet lag? Message The Seniors Trust on Facebook or X (formerly known as Twitter) and let us know what you do to try to keep jet lag from ruining your vacation.
