Strategies to Avoid Jet Lag When Flying Internationally

Jet lag, a common effect of traveling across multiple time zones, can disrupt your sleep patterns and overall well-being. However, with the right strategies, you can minimize the impact of jet lag and feel refreshed upon arrival. This article explores several effective methods to combat jet lag, including personal experiences and scientifically-backed advice.

Minimizing Jet Lag Through Proactive Measures

To avoid jet lag, it's crucial to proactively manage your travel plans and adapt your body to the new time zone. The most effective approach is to travel in your own plane, as you determine the landing time and can nap as needed. However, this option is not always feasible, so other solutions must be considered.

East-West Travel: Easier and Nearly Jet Lag Free

Travelling from east to west (eastward) is generally easier and almost free of jet lag. In this scenario, you can gradually shift your sleep patterns to align with the new time zone. For instance, if you're traveling from a -6 time zone to a -8 time zone, you can stay up later each day, making the transition more manageable. By the time you reach your destination, you'll likely be well-adapted to the new schedule.

West-East Travel: More Challenging Due to Circadian Rhythms

Travelling from west to east (westward) is more challenging due to the body's circadian rhythm. Late evening flights may help you adjust better because your body will naturally start to wind down as the day ends. Upon arrival, you'll likely have a good night's sleep on the first night. However, the following days can be more difficult. Here are several tips to help you navigate this transitional period:

Wake up at your regular time: Regardless of how tired you feel, try to stick to your usual wake-up time to reset your internal clock. Follow regular routines: Perform your morning hygiene routines at the correct time and eat meals at your regular meal times, even if you're not hungry. Establish a consistent sleep routine: If you're awake and unable to sleep, try to rest rather than forcing yourself to stay awake. Expose yourself to natural sunlight: During the morning, make an effort to be outside in the sunlight to help reset your body clock.

Experienced Tips from a Frequent Traveller

From personal experience, I have spent 10 years traveling to -6 to -8 time zones, making the necessary adjustments to my sleep and eating habits. For instance, when working at -8 regularly, I would go to bed at 6 pm and wake up between 2 and 3 am to engage in activities such as watching TV or working. This routine allowed me to maintain a regular sleep pattern, which minimized jet lag upon return. Even for short 5-7 day trips, I found that I only experienced very light jet lag, thanks to these adjustments.

Alternative Options

For those who struggle with adapting naturally, alternative options such as melatonin supplements can be considered. Melatonin is believed to help with jet lag by regulating sleep cycles. However, I personally avoid pharmaceutical solutions and prefer natural methods.

As an example of the effectiveness of melatonin, a circadian biology conference I attended in San Francisco saw all nearby pharmacies selling out of melatonin, indicating its popularity and perceived effectiveness among attendees.

Conclusion

By implementing the strategies discussed above, you can significantly reduce the impact of jet lag on your international travels. Whether you're flying east or west, follow your body's natural rhythms and adapt to the local time zone as quickly and comfortably as possible.