It is the scourge of many travelers: jet lagNo one wants to miss out on something because they're too tired to enjoy the pleasures of their vacation spot. Here are some tips for dealing with jet lag, no matter where you are.
What is jet lag?
Scientists define jet lag as the effect on the human body traveling across different time zonesAccording to Sofia Axelrod, who studies circadian rhythms at Rockefeller University in New York, our bodies have a biological clock programmed into almost every cell.
“The clock is set to a 24-hour cycle of light and dark,” Axelrod explains. “Every morning when we wake up, specialized (light) receptor cells in our retina receive a light signal that is transmitted to the brain and from there to the entire body.”
When we journey When we move to another time zone, our eyes receive the signal of daylight at a different time than usual, causing our internal clock to readjust. But this process can take some time, and it is during this adjustment period that we feel the effects of jet lag.
Is jet lag avoidable?
Yes, but it can come at a cost. Malcolm von Schantz, a professor of circadian rhythms at Northumbria University in Newcastle, said flying in premium cabins where travellers can stretch out and rest properly can prevent sleep deprivation, but he acknowledges that this is not an option for most people. Still, he said that planning your flights can help. For example, he suggests flying from Europe to North America during the day, so that passengers land in the evening and can get a good night's sleep.
“If you take the evening flight instead, you will be woken up at midnight to be served breakfast and land an hour or two later, when jet lag and lack of sleep will hit you hard and simultaneously,” he said.
Von Schantz also said that flying on newer, lighter models, such as the Airbus A350 or Boeing 787 Dreamliner, would be beneficial. That's because those planes can maintain a more comfortable cabin atmosphere, which should help travelers feel less tired at the end of their flight.
What should you do when you arrive?
Experts say that sun exposure is essential for resetting your internal body clock. This can mean either avoiding the morning sun or deliberately seeking it out, depending on where you’re from. Getting light in the morning will advance your body clock, while exposure to light in the early evening will set it back. Naps are fine, but scientists warn against long naps later in the day, as this could compromise your ability to sleep through the night.
Are there any supplements or medications that might help?
Melatonin, a hormone that the brain naturally produces when the body thinks it's nighttime, can help. But it's not available everywhere and in some countries like the UK and France, a prescription is required. According to Von Schantz, from Northumbria University, one of the benefits of melatonin is that you can start taking it before you travel, to reset your internal clock more quickly.
“If you're in a part of the world where melatonin is available over the counter, you can combine the effects of light and melatonin to get the advance or delay (of your body clock) that you need,” he said.
What can you do to manage the effects of jet lag?
Business travelers might consider arriving a day or two before any important meetings or events, said Russell Foster of the University of Oxford, author of a book on circadian rhythms.
“You just have to be aware that if you have jet lag, you're more likely to make poor decisions, be less empathetic and unable to multitask,” he said.
Tourists may not need to be as vigilant as business travelers, but they should still exercise caution, he added. He advises tourists to catch up on sleep before doing anything potentially risky or requiring concentration, such as driving.
Foster says he tries to maximize his light exposure when he arrives at a new destination to compensate for jet lag. But he also has a backup strategy: coffee.
“I'm not saying it's an ideal thing to do, but caffeine will help overcome the drowsiness and cognitive impairment you might experience due to jet lag,” he said.
