And enjoy the summer without any worries – no matter what time zone you are in.
What is jet lag anyway?
Anyone who has ever traveled long distances knows the problem: The body has difficulty adjusting to the new time zone. For example, we no longer know exactly when it's time to sleep or eat. This disruption of the circadian rhythm can lead to insomnia, fatigue, digestive problems, and other unpleasant symptoms.
Studies have shown that the body's internal clock typically adjusts to new light-dark cycles by about one to 1.5 hours per day. So, with a seven-hour time shift, it takes about five to seven days for the body to fully adjust ( 4 ).
Fortunately, jet lag can be minimized or even avoided altogether. Below, we present effective and, above all, scientifically sound remedies and methods.
Adjust bedtime in good time
The most effective way to avoid jet lag is to adjust your sleep-wake cycle to the new time zone before traveling. Studies show that a gradual adjustment can significantly reduce jet lag symptoms ( 5 ).
Here's how : Start about a week before your departure. Shift your bedtime by 15 to 30 minutes each day. If you're flying west, for example, to North or South America, go to bed later than usual. If you're flying east, for example, to Asia, go to bed earlier than usual.
Daylight as therapy
Light plays an important role in regulating the circadian rhythm. Exposing the body to bright light at the right time of day can adjust the sleep-wake cycle to new time zones ( 6 ).
Here's how : After arriving in the new time zone, spend as much time outdoors as possible—especially in the morning. This will help your body acclimatize more quickly.
Take melatonin
Melatonin is a hormone that our body uses to regulate our sleep-wake cycle. Taking melatonin supplements at the right time can help us adjust to a new time zone ( 2 ).
Here's how : Take melatonin about one hour before bedtime in the new time zone. Follow the recommended dosage and consult your doctor if necessary.
Drink plenty of water
When flying, we can quickly become dehydrated due to the dry air in the cabin. This is not only unhealthy but can also worsen jet lag. Drinking enough fluids is therefore essential when flying (1).
Here's how: Drink water regularly during the flight. Avoid caffeinated and alcoholic beverages, as these can be dehydrating.
Light meals
Proper nutrition can also prevent or at least mitigate jet lag. Light, balanced meals, in particular, help the body adjust to new time zones ( 7 ).
Here's how : Avoid heavy, fatty meals before and during the flight. Instead, opt for easily digestible foods like fruits, vegetables, and lean protein.
Move
Don't worry: You don't have to suddenly become an athlete if you don't enjoy it. Even light physical activity can help stabilize your circadian rhythm and relieve the symptoms of jet lag ( 3 ).
Here's how : Walk around the plane every now and then during the flight and plan in some simple stretching exercises. Take regular walks outside during the first few days after arrival.
The right sleeping environment
A suitable sleeping environment can help improve sleep quality and reduce jet lag ( 8 ). Of course, we have only limited control over this in a hotel, but with a few tricks, you can help in no time.
Here's how : Make sure your sleeping area is dark, quiet, and comfortable. Earplugs and eye masks can be helpful. It's best to equip yourself with them before your trip and get used to them.
Conclusion
Jet lag can be very unpleasant, but it can be avoided naturally. Now you know the right strategies: adjusting your bedtime before your trip, light therapy, and melatonin; drinking plenty of fluids, eating light meals, and exercising regularly; keeping your bedroom quiet and dark. This way, you too can easily adjust to a new time zone on your long-distance trip and enjoy your summer in a relaxed manner.
To further enhance your vacation experience and ensure you return refreshed, consider packing essential supplements. Discover the five essential supplements for your next trip in our comprehensive guide here .
Sources:
- Armstrong, LE, Johnson, EC, Bergeron, MF, & Casa, DJ (2016). Hydration strategies: Practical tips for staying hydrated during and after exercise. ACSM's Health & Fitness Journal, 20(3), 18-23.
- Arendt, J., Stone, B., & Skene, DJ (2008). Sleep disturbance in jet lag and other circadian rhythm-related disorders. Sleep Medicine Clinics, 3(2), 231-239.
- Barger, L.K., Wright, K.P., Jr., & Czeisler, C.A. (2004). Sustained exercise performance maintained after sleep loss with mild hypothermia. Aviation, Space, and Environmental Medicine, 75(9), 790-796.
- Eastman, CI, & Burgess, HJ (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241-255
- Hirshkowitz, M., Whiton, K., Albert, SM, Alessi, C., Bruni, O., DonCarlos, L., & Neubauer, D.N. (2015). National Sleep Foundation's sleep time duration recommendations: methodology and results summary. Sleep Health, 1(1), 40-43.
- Roenneberg, T., & Merrow, M. (2007). Entrainment of the human circadian clock. Cold Spring Harbor Symposia on Quantitative Biology, 72, 293-299.
- Smith, MR, Eastman, CI, & Robinson, CS (1997). The role of diet in the phase-shifting effects of bright light. Journal of Biological Rhythms, 12(1), 3-15.
- Stepanski, E. J., & Wyatt, J. K. (2003). Use of sleep hygiene in the treatment of insomnia. Sleep Medicine Reviews, 7(3), 215-225.
