Jet lag jitters? Your guide to travel sleep

Picture this: You've just landed in a far-off destination for the trip of a lifetime, but instead of feeling excited, you're groggy, irritable, and wide awake at 3 AM. Sound familiar? Welcome to the world of jet lag, the unwelcome travel companion. This article will help you arrive at your destination refreshed, alert, and ready to take on the world. Prepare for takeoff!

What is jet lag?

Jet lag isn't just a fancy term for travel fatigue - it's a temporary circadian rhythm sleep disorder. But what does that mean? Let's break it down.

Our bodies have an internal biological clock, primarily controlled by a tiny region in our brain called the suprachiasmatic nucleus (SCN). This master timekeeper regulates our 24-hour circadian rhythms, influencing everything from when we feel sleepy to when we get hungry ^[1].

When we rapidly cross time zones, our internal clock becomes misaligned with the external environment. Suddenly, our body is telling us it's time for bed when the local time says it's breakfast. This misalignment affects our entire physiology, from hormone production to body temperature fluctuations, leading to the classic jet lag symptoms of fatigue, insomnia, and daytime sleepiness.

How long does jet lag last?

Jet lag duration is primarily influenced by the number of time zones crossed. Research indicates that it typically takes about one day per time zone to fully adjust ^[2]. For instance, a 6-hour time difference may require approximately 6 days for complete adaptation. However, individual experiences may vary, and our strategies aim to expedite this process.

What are time zones? 

Time zones are imaginary lines that divide the Earth into 24 sections, each representing one hour in the 24-hour day. When you cross these lines during travel, your body's internal clock becomes misaligned with the local time at your destination, resulting in jet lag.

The east vs. west phenomenon

Interestingly, the direction of travel impacts jet lag severity. Studies show that eastward travel often results in more pronounced jet lag symptoms compared to westward travel ^[3]. This is due to the greater difficulty our circadian rhythms face in advancing sleep onset (ie. the process of falling asleep) times versus delaying them. 

For example, traveling from New York to Paris is considered eastward travel, while going from London to Los Angeles is westward. Our bodies naturally find it easier to stay up later (delaying sleep onset) than to fall asleep earlier (advancing sleep onset), which is why westward travel is generally easier on our bodies.

Pre-flight preparation

Proactive measures before your trip can significantly mitigate jet lag effects:

Adjust your sleep schedule

If your trip crosses multiple time zones, start shifting your bedtime a few days before you leave. For each hour of time difference, adjust your sleep and wake times by 15-30 minutes per day. For example, if you're crossing 4 time zones eastward, try going to bed and waking up 1-2 hours earlier over several days. For westward travel, do the opposite. 

Stay hydrated

Drink plenty of water before and during your flight. Aim for at least 8 ounces (about 240 ml) of water for every hour you're in the air. This simple step can make a big difference in fighting fatigue and other jet lag symptoms ^[4].

Consider melatonin

This natural sleep hormone can be helpful, particularly for eastward travel. It's more effective for eastward trips because it helps advance your sleep cycle, which is harder for our bodies to do naturally. For westward travel, it's less useful as our bodies adapt more easily to later bedtimes. Always consult with your doctor before using any new supplement ^[5]. 

In-flight strategies

Make your flight more sleep-friendly with these tips:

• Window seat: If possible, choose a window seat. You'll have a place to lean and control over the window shade.

• Sleep kit: Pack an eye mask and noise-canceling headphones or earplugs. These can create a dark, quiet environment even on a noisy plane.

• Skip the bar: Avoid alcohol and caffeine on your flight. They might seem helpful, but they can mess with your sleep quality and make jet lag worse. Stick to water instead ^[6].

Post-arrival protocol

Once you reach your destination, try these strategies:

• Catch some rays (at the right time!): Light is a powerful tool for adjusting your circadian rhythm, but timing is key. Use a jet lag calculator (like the one at https://sleepopolis.com/calculators/jet-lag/)  to determine the best times for light exposure and avoidance based on your specific travel route. Generally, for eastward travel, you'll want to avoid morning light and seek afternoon light at your destination. For westward travel, morning light can be beneficial. Even short periods of appropriately timed light can make a big difference in helping your body adjust ^[7].

• Eat on schedule: Have meals at local meal times, even if you're not hungry. This helps your body adjust to the new time zone faster ^[8].

• Push through: Try to stay awake until a normal local bedtime. If you're struggling, take a short walk or visit a nearby attraction to keep yourself alert.

Managing sleep difficulties

If you're having trouble sleeping:

• Ignore the clock: Constantly checking the time can make you anxious and more awake. Turn your clock away from your bed.

• Relax Your body: Try progressive muscle relaxation. Start at your toes and work up, tensing and then relaxing each muscle group. This can help your whole body relax ^[9].

• Change of scenery: If you can't sleep after 20 minutes, get up. Do something calming in another room, like reading, until you feel sleepy. This helps your brain associate your bed with sleep, not wakefulness.

The return journey

Coming home can often feel tougher on your body clock than the outbound trip. This is partly due to the psychological impact of returning to your regular routine. Many travelers report that jet lag feels more severe when they get back. The duration of jet lag on your return can vary, but it often takes about the same amount of time as your outbound journey to fully readjust. Some people might need an extra day or two. To make your return easier, apply the same strategies you used when you first traveled. Remember to be patient with yourself and allow for a gradual transition back to your normal schedule.

Sleep apnea considerations

If you have sleep apnea, don't let travel disrupt your therapy. Consistent use of your prescribed CPAP machine remains crucial, even when you're away from home. When packing, make sure to bring all your necessary equipment, including any power adapters you might need for international travel. Many modern CPAP devices are designed with portability in mind, making them more travel-friendly.

You might also want to ask your healthcare provider about portable CPAP machines specifically designed for travel. These are often smaller and lighter than standard CPAP machines, which can be a big help for frequent travelers. Remember, maintaining your sleep apnea treatment while traveling can significantly reduce the impact of jet lag and help you enjoy your trip more fully.