Travel is an adventure, and so is trying to sleep after skipping through several time zones in a few hours! Anyone who has traveled overseas knows what jet lag feels like. You’re tired but have trouble falling asleep; your mood is low, and concentrating on a task more complicated than tying your shoes is challenging.

What is JetLag?

Jet lag, a sleeping disorder, is a temporary difficulty falling asleep. This sleep problem affects people who cross multiple time zones within a short period.

Our bodies have an internal clock, known as the circadian rhythm, that regulates our natural sleep cycles. Environmental cues, such as sunlight and temperature, often interfere with our internal body clock.

So, when we travel across multiple time zones, we experience jet lag. The disruption in our body’s natural sleep cycle causes us to experience symptoms of jet lag, such as fatigue, insomnia, and irritability.

Symptoms of Jet Lag

1. Fatigue

One of the most common symptoms of jet lag is fatigue. Fatigue may arise due to disruptions to your sleep schedule, dehydration, and changes in time zones. If you’re feeling fatigued after a long flight, it’s important to drink plenty of fluids and get some rest.

2. Disruption to Sleep Schedule

Another common symptom of jet lag is a disruption to your sleep schedule. This can be caused by some factors, including changes in time zones, exposure to light, and fatigue. If you’re experiencing a disruption to your sleep schedule, it’s important to stick to a regular sleep schedule as much as possible and avoid napping during the day.

3. Difficulty Concentrating

Another common symptom of jet lag is difficulty concentrating. This can be caused by some factors, including fatigue, dehydration, and changes in time zones. If you’re having difficulty concentrating, it’s important to drink plenty of fluids and get some rest.

4. Dehydration

Dehydration is another common symptom of jet lag. This can be caused by several factors, including changes in time zones, exposure to dry air, and increased urination. If you’re feeling dehydrated after a long flight, it’s important to drink plenty of fluids and avoid caffeine and alcohol

Steps to Minimize Jet Lag

Jet lag is a real drag, whether you’re traveling for work or fun. It’s tempting to rely on sleeping pills to get a solid night’s sleep when the sun goes down wherever you are.

However, before swallowing your sleep medicine, consider the following natural, holistic strategies to conquer jet lag.

Prepare in advance

Prevention is the best medicine, and there are some easy things you can do to prevent or at least minimize jet lag before you travel:

• Take note of your sleep schedules. Go to bed a little earlier each night if you will be traveling east and a little later if you are headed west. Going to bed earlier will help adjust your sleep schedule a few days before travel.
• Rest up in advance. Being tired as you travel only compounds the problem of jet lag, so get as much sleep as possible in the week before you leave.
• Light exposure impacts circadian rhythm and helps regulate when you feel tired or awake. In advance of your trip, if traveling east, try to get as much bright light exposure as possible in the morning. If traveling west, bring more light in the evenings.
• Drink plenty of water while traveling. Dehydration compounds jet lag symptoms.

Try to stick with the local schedule

You experience jet lag when traveling because your circadian rhythm stays synched with your original time zone for a few days after arriving in a new location. Let’s say you arrive in London at 6:30 am local time, but it’s closer to midnight back home in New York, and your body and brain will tell you to sleep.

Try to stay awake until normal bedtime in the new time zone. You’ll be exhausted by then and should find it easier to fall asleep. Your circadian rhythm regulates not just sleep but also hunger. Eat only at meal times in the new time zone to get it to synch up quicker.

Embrace caffeine – at the right time

Use caffeine to stay awake during the day before you crash in your hotel room. It will help wake you up and allow you to focus a little better. Avoid caffeinated drinks and foods from mid-afternoon on, as this will make it more difficult to go to sleep at the appropriate time.

Take melatonin

Melatonin is a natural hormone. Your brain releases more of it in the dark, making you sleepy. It produces less when it’s light out, promoting wakefulness. Studies have found that melatonin supplements can help reduce jet lag. Melatonin supplements are generally safe but may interact with some medications. Ask your doctor before using it.

It’s important to take it at the right time, though. More melatonin makes you sleepy, so only take it at your targeted bedtime. Results from studies indicate that five milligrams are most useful and that more than this dose has no increased effect.

Get active

Exercise, particularly outdoors in the fresh air, could help you get through jet lag faster. One study involving airplane crew members flying between Tokyo and Los Angeles showed that exercising outside increased the resynchronization of the circadian rhythm. In other words, those who exercised felt better sooner.

If you can’t get outside for a workout, you can still benefit from some gentle, pre-bed exercise. Try BetterSleep’s SleepMoves session for travel and jet lag. It will walk you through easy body movements to relax and prepare you to sleep in a new place.

Jet lag doesn’t have to ruin your next trip. Try some of these natural solutions to stay on schedule in a new time zone and get restorative sleep!

Jet Lag and Circadian Rhythm Sleep Disorders

Circadian rhythm sleep disorders occur due to disrupting the body’s natural sleep-wake cycle.

1. Delayed sleep phase disorder. Delayed sleep phase disorder is a circadian rhythm sleep disorder that causes a person to fall asleep and wake up later than desired. People with delayed sleep phase disorder often have difficulty waking up in the morning and may feel excessively sleepy during the day. The disorder is most common in adolescents and young adults.

2. Advanced sleep phase disorder. Advanced sleep phase disorder is a circadian rhythm sleep disorder that causes a person to fall asleep and wake up earlier than desired. People with advanced sleep phase disorder often have difficulty staying awake in the evening and may feel excessively sleepy during the day. The disorder is most common in older adults.

3. Non-24-hour sleep-wake disorder. Non-24-hour sleep-wake disorder is a circadian rhythm sleep disorder that prevents a person’s internal clock from aligning with the 24-hour day. As a result, people with non-24-hour sleep-wake disorder may have difficulty sleeping at night and may feel excessively sleepy during the day. The disorder is most common in blind people as they do not receive light cues that help to reset their internal clock.

4. Jet lag. Jet lag is a type of circadian rhythm sleep disorder that occurs when a person travels across multiple time zones. People with jet lag often have difficulty sleeping at night and may feel excessively sleepy during the day. The symptoms of jet lag typically resolve within a few days as the body adjusts to the new time zone

Symptoms of circadian rhythm sleep disorders can include insomnia, daytime fatigue, and difficulty concentrating. Treatment for circadian rhythm sleep disorders typically focuses on resetting the body’s natural sleep-wake cycle through light therapy, medications, and changes in lifestyle habits.

How to prevent circadian rhythm sleep disorders when traveling?

Jet lag is one of the most common circadian rhythm sleep disorders, which occurs when a person travels across multiple time zones. The symptoms of jet lag can include daytime fatigue, difficulty sleeping at night, and difficulty concentrating during the day. There are a few practical ways to prevent these symptoms.

First, it is essential to get plenty of rest before traveling. Adequate rest will help ensure your body is well-rested before transitioning to a new time zone.

Second, avoiding caffeine and alcohol before and during travel is essential. Both substances can disrupt sleep patterns and make adjusting to a new time zone difficult.

Finally, exposing yourself to natural light as much as possible when you arrive at your destination is essential. This will help to reset your body’s natural circadian rhythm.

Jet Lag FAQs

Why is a consistent sleep schedule important?

A consistent sleep schedule is important for many reasons. First, it helps to regulate your body’s natural sleep-wake cycle. When you go to bed and wake up simultaneously each day, your body gets used to a regular rhythm and starts to wind down at bedtime and wake up feeling refreshed. Second, a consistent sleep schedule can help you feel more alert during the day. When you get enough quality sleep, you’re less likely to need caffeine or other energy boosts to get through the day. Finally, a consistent sleep schedule can help reduce stress and improve overall health. When you’re well-rested, your body is better able to handle stressors and stay healthy. So if you’re looking for ways to improve your sleep, aim for a consistent sleep schedule.

What is sleep debt?

Sleep debt is a sleep deficit. It is the difference between the amount of sleep someone gets and the actual sleep they need.

Virtually everyone has experienced insomnia, where it seems impossible to fall asleep no matter how tired you are. But for some people, this chronic problem can have serious consequences. When you don’t get enough sleep, your body builds up what’s called a “sleep debt.”

What is the consequence of sleep debt?

Sleep debt can have physical and mental effects impacting every aspect of your life. The most immediate effect of sleep debt is fatigue and sleepiness.

As the debt grows, you may find it more and more difficult to concentrate or stay awake during the day. You may also start to experience mood swings, irritability, and anxiety. In the long term, the sleep debt can lead to serious health problems such as obesity, heart disease, and stroke.

So if you’re struggling to get a good night’s sleep, it’s important to address the problem before it gets out of control.

Does adjusting the circadian rhythm contribute to sleep debt?

The human body has an internal clock that regulates the circadian rhythm, or the sleep/wake cycle. This clock is controlled by some factors, including the light-dark cycle.

When the sun goes down, the body produces melatonin, a hormone that makes you feel sleepy. When the sun comes up, melatonin levels drop, and you feel more alert. Jet lag can occur when there is a disruption to the normal light-dark cycle.

For example, if you travel across time zones, your body may not be able to adjust immediately to the new schedule. As a result, you may feel tired during the day and have difficulty sleeping at night. While adjusting to a new time zone within a few days is possible, jet lag can contribute to sleep debt and cause fatigue and other health problems.

Not getting enough sleep is not only frustrating, but it’s also awful for your health. Lack of sleep can lead to many problems, including obesity, heart disease, and diabetes.

Wrap Up

Jet lag can make it difficult to sleep, which can lead to several other problems.

Jet lag can make it difficult to sleep, leading to several other problems like fatigue, decreased productivity, and even accidents.

BetterSleep Soothing Sleep Sounds is the perfect solution for people struggling with jet lag. Our app offers a variety of sounds that have been scientifically proven to help people fall asleep faster and stay asleep longer.