Get a jump on jet lag symptoms

Vacation planning can take weeks, from booking hotels, scheduling tours and picking out that perfect outfit. One thing that cannot be packed, however, is an energy boost. If someone is traveling far, they may face the time zone tug-of-war known as jet lag.

Jet lag is the disjointed feeling some people get when crossing time zones and their body remains on a different clock from their destination. Some people might feel half asleep at dinner and wide awake in the middle of the night. The good news is people can plan for jet lag. Strategic tweaks to the routine and a few products in the bag can help make adjusting to a new destination a lot easier.

In this article:

What is jet lag?

Mastering jet lag starts with understanding something called the circadian rhythm.

“The circadian rhythm follows a 24-hour cycle that regulates our sleep and wake times,” says Shelby Harris, PsyD, a licensed clinical psychologist and professor at Albert Einstein College of Medicine in New York City who specializes in behavioral sleep medicine.

Circadian rhythms are part of the body's internal clock. They mostly take cues from cycles of daytime and nighttime. Circadian rhythms guide important processes in the body, including appetite, body temperature and sleepiness. Traveling through time zones can throw these cycles off.

Symptoms of jet lag

Daytime fatigue and insomnia at night are just the tip of the jet lag iceberg. “There's a circadian rhythm to every single process in our body, including metabolism, blood pressure and hormone fluctuations,” says Jade Wu, PhD, a board-certified behavioral sleep medicine specialist and researcher at Duke University School of Medicine.

Some common jet lag symptoms include the following:

• Digestive issues. People who experience jet lag may also experience temporary digestive difficulties.
• Irritability. Jet lag can cause people to feel irritated or cranky.
• Sleep problems and fatigue. People may have trouble falling asleep, difficulty waking up and extreme tiredness during the day. In a nutshell, they're still operating on the schedule of their last location.

How long does jet lag last?

The severity of jet lag is different depending on which direction someone is traveling. If they're traveling west — say, from New York to Los Angeles — the symptoms tend to be milder, explains Dr. Wu. That means the adjustment times may differ, too. Consider scheduling arrival to be two days before any important events in order to help the body get used to the change.

How to help get over jet lag symptoms

The term jet lag first appeared in print around 1965, meaning efforts to find relief support have a head start of many decades. Coping strategies fall into two categories: practices and products.

Some practices include the following:

• Getting some sunlight. If it's daytime at the new destination, people should try to use light to their advantage: “Once at your destination, spend time outside in natural sunlight to help regulate your circadian rhythm,” says Dr. Harris.
• Sleeping in darkness. That goes for the opposite, too. “At night in your new local time zone, you'll want to have as little light exposure as possible,” says Dr. Wu. She also recommends avoiding blue-light-emitting devices, so travelers might consider putting down their tablet or laptop a few hours before going to bed.
• Taking naps. Another natural way to help get over jet lag is to use naps wisely. If someone's energy is flagging during the day, they should resist the urge to zonk out for a few hours. Instead, they can try a short nap (15 to 20 minutes) “just to take the edge off the sleepiness,” Dr. Wu says. “Then try to stay up until your local time's regular bedtime.”

Strategies that use products include the following:

• Light and sound blockers. People might try using ear plugs and eye masks to tune out their surroundings, especially if they're staying somewhere noisy.
• Sleep aids. If travelers need a little extra help, they can talk to a health care provider about taking melatonin. Melatonin is a hormone produced by the brain in response to darkness, so taking it in supplement form may help people get to sleep and get their circadian rhythm back on track. Always check with a health care provider before taking melatonin. They can help someone decide if it is appropriate for them, when to take it and the amount to use.

How to avoid jet lag symptoms

“There is no way to avoid jet lag completely,” says Dr. Harris. “But there are a number of things people can do to help minimize its effects.”

One way is to shift sleep and wake times before leaving for a trip. Dr. Wu recommends doing this about one week in advance. Those traveling westbound should “start sleeping later into the morning and going to bed later, if you can swing that kind of schedule shift,” she says.

Traveling east is slightly more challenging because it requires waking up earlier and going to bed earlier. “Start moving the wake time first,” Dr. Wu adds. People can start going to bed earlier, too.

The exception, however, is if someone is taking a short trip. “If you're only traveling for one to three days, it's best to try sticking to your normal sleep and wake times as much as possible,” says Dr. Harris. By the time people get past jet lag, they may already be heading home.

There are also several things people can do on the plane ride itself to help keep themselves comfortable and their bodies from experiencing as few disruptions as possible. If it is currently nighttime at their destination, they can try to sleep on the plane. If it is currently daytime at their destination, they should resist the urge to sleep during the flight.

It's also important for people to drink plenty of water before, during and after their flights. That's because dehydration can make jet lag worse. Similarly, it may be helpful to avoid caffeine and alcohol unless drinking coffee helps people stay awake at appropriate times.

“The body is very resilient,” says Dr. Wu. “Jet lag doesn't mean you're doing permanent damage to your health. And it doesn't mean you can't have fun when you're on vacation.” So, travelers should try to relax and enjoy the ride.