How to conquer jet lag
Jet lag is a mismatch between your natural sleep-wake cycle and the local day-night cycle.
Ever taken a long-haul flight and felt like your body wasn’t adjusting well to the time zone of your destination? This is the result of jet lag, a temporary sleep disorder that commonly affects travellers who cross multiple time zones rapidly. The severity of jet lag can vary depending on factors such as the number of time zones crossed, the direction of travel, individual susceptibility, and travel conditions.
Related: Tips to make your flying experience better, from a cabin crew
Why jet lag happens
The main cause of jet lag is the disruption of your body's internal clock, or circadian rhythm, which is regulated by environmental cues such as sunlight and darkness. When you travel to a new time zone, your body's internal clock may be out of sync with the local time, leading to a mismatch between your natural sleep-wake cycle and the local day-night cycle.
For instance, you took a 19-hour flight from Singapore to the United States. Assuming you left Singapore in the afternoon, you would have arrived in the United States at night. But in fact, back in Singapore, it’s morning time. In this case, you may find it difficult to fall asleep.
Jet lag symptoms
Symptoms of jet lag typically include fatigue, daytime sleepiness, difficulty concentrating, irritability, digestive disturbances, and insomnia. These symptoms can persist for several days as your body adjusts to the new time zone. It can be annoying especially when you need the energy to explore new places or you need to stay awake for work if you’re on a business trip.
However, several strategies can help alleviate the symptoms of jet lag and facilitate quicker adjustment to a new time zone. Here are some steps you can take to help minimise its effects.
1. Gradually adjust your sleep schedule
If possible, start adjusting your sleep schedule a few days before your trip to better align with the time zone of your destination. Go to bed and wake up an hour earlier or later each day until you're closer to the local time at your destination.
2. Stay comfortable during travel
Wear comfortable clothing, stay hydrated, and try to get as much rest as possible during your flight to minimise the impact of jet lag upon arrival. Drink plenty of water before, during, and after your flight to stay hydrated. Avoid excessive alcohol and caffeine, as they can dehydrate you and disrupt your sleep patterns. Bring a neck pillow, sleeping mask and earplugs to have a good rest on the plane.
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3. Take short naps
If you're feeling extremely tired upon arrival, taking short naps (between 20 and 30 minutes) can help alleviate fatigue without interfering too much with your ability to sleep at night. A longer nap can exacerbate jet lag—think of those days when you took too long a nap and couldn’t sleep at night.
4. Stay active
Engage in light physical activity, such as doing yoga or stretching, to help combat feelings of lethargy and promote better sleep at night. Consider taking a stroll around the area which not only boosts your energy levels but also lets you explore your new destination.
5. Get sunlight exposure
Sunlight is one of the most powerful cues for regulating your internal body clock. Spend time outdoors in natural sunlight as soon as possible after arriving at your destination, especially in the morning. But of course, don’t forget to put on some sunscreen before you bask in the sunlight. On the other hand, dim the lights and limit exposure to screens in the evening to signal to your body that it’s time to wind down.
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6. Use sleep aids cautiously
While some people find sleep aids helpful for adjusting to a new time zone, others may experience unwanted side effects or dependency. If you choose to use sleep aids, consult with a healthcare professional and use them sparingly.
7. Stick to the local schedule
As soon as you arrive at your destination, try to adapt to the local schedule for meals, activities, and sleep. This helps your body reset its internal clock more quickly. Opt for light, easily digestible meals too during your first few days at your destination as heavy meals can disrupt your sleep and digestion.
8. Consider melatonin supplements
Melatonin is a hormone that regulates sleep-wake cycles. Start taking melatonin for a few days before your departure and continue for a few days after arrival. Melatonin can help signal to your body that it's time to sleep, helping you adjust to the new time zone.
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While jet lag is usually temporary and resolves on its own as your body adjusts to the new time zone, it can significantly affect your enjoyment of travel and productivity during your trip. By understanding the causes and symptoms of jet lag and implementing effective coping strategies, you can minimise its impact and make the most of your travel experience. Remember that everyone's body responds differently to travel and jet lag, so it may take some trial and error to find the strategies that work best for you.
