A condition jet setters are far too familiar with, Jet lag.  This temporary sleep disorder throws your internal clock, or circadian rhythm, out of sync with the time zone you’re in. When traveling across multiple time zones, especially when the difference is significant you should expect some jet lag.

Let’s be proactive in minimizing jet lags effect on our travel experience.

Being out of sync with your body’s natural rhythm can lead to exhaustion, irritability, difficulty sleeping, and digestive problems. So, let’s talk about how to reduce negative effects and get your trip off to a good start.

Before Your Flight

Gradual Time Zone Adjustment: Start to shift before your trip. If your trip involves a significant time zone change, start adjusting your sleep schedule a week or two in advance. For example, if you’re traveling east, go to bed earlier each night. If you’re traveling west, stay up later.

Here’s a specific example to make it easier to calculate: If you’re traveling from New York City (EST) to Rome, Italy (CET), which is 5 hours ahead, you could:

  • Week 1: Go to bed 30 minutes earlier than usual and wake up 30 minutes earlier.
  • Week 2: Go to bed 1 hour earlier than usual and wake up 1 hour earlier.
  • Week 3: Go to bed 1.5 hours earlier than usual and wake up 1.5 hours earlier.

By the time you board your flight, your body will be more accustomed to the time difference, making it easier to adjust to the new time zone in Rome.

Time Zone Calculator: Utilize online time zone calculators to determine the exact time difference between your departure and arrival cities. This will help you plan your sleep schedule accordingly.

There are many different free apps for time zone calculation, but If you’re using an Apple device, the world clock is already built in. You can easily determine the time difference between where you live and any major city. Using the same example, here are the steps to look at the time difference between New York City (EST) and Rome, Italy (CET) using the built-in Clock app.

  1. Open the Clock app.
  2. Tap on the World Clock tab.
  3. Add Rome, Italy by tapping the “+” button and searching for “Rome.”
  4. Compare the time in Rome to the time displayed for your current location (New York City).

Switch Zones Quickly: If you’ll be staying more than a day or two, adjust your sleeping and eating schedule to the new time zone as soon as you arrive (adjust your wristwatch on the plane). It might not be easy, but try to stay awake until the local bedtime, to rise in the morning when the locals do, and to get outside in the natural light. If you need a nap on arrival, set an alarm for only 20 minutes.

Light Therapy: Consider using a light therapy device to simulate sunlight and regulate your circadian rhythm. Exposure to bright light in the morning can help reset your internal clock.

  • Light Intensity and Duration: For effective light therapy, aim for a light intensity of at least 10,000 lux. Exposure times typically range from 20 to 60 minutes, depending on individual needs and the intensity of the light source.
  • Timing: It’s generally recommended to use a light therapy device in the morning, as exposure to bright light at that time can help reset your internal clock.
  • Light Therapy Boxes: These devices are specifically designed to emit bright light and are available in various sizes and intensities. They can be a convenient and effective way to incorporate light therapy into your routine.

I’ve linked therapy lamps and a mask option that offer the recommended light intensity and duration for effective jet lag treatment.

Sleep Aids: Melatonin is a commonly suggested option for sleep. It’s a hormone that regulates sleep-wake cycles and can help you adjust to a new time zone. While it is popular to address sleep issues, some people may prefer a more homeopathic and natural alternative. Here are a few suggestions: 

  • Valerian Root: This herbal supplement has been used for centuries to promote relaxation and improve sleep quality. It can be taken as a tincture, capsule, or tea.
  • Chamomile: Chamomile tea is a gentle and soothing beverage that can help induce sleep. It contains compounds with calming and sedative properties.
  • Lavender: Lavender essential oil can be used in aromatherapy to promote relaxation and improve sleep. You can diffuse it in your bedroom or add a few drops to your pillow.
  • Magnesium: Magnesium is a mineral that plays a crucial role in many bodily functions, including sleep. A magnesium supplement can help improve sleep quality, especially for individuals with magnesium deficiencies. I take cymbiotika’s magnesium supplement at home and now won’t travel without it!

During Your Flight

  • Hydration and Nutrition: Opt for hydrating beverages like water, herbal tea, or coconut water. Avoid excessive alcohol and caffeine, which can dehydrate you and disrupt sleep. Choose light, easily digestible meals to maintain your energy levels.
  • Compression Socks: Consider wearing compression socks to improve blood circulation and reduce the risk of swelling, especially on long-haul flights.
  • Noise-Canceling Headphones: Invest in a pair of high-quality noise-canceling headphones to block out ambient noise and create a more peaceful sleep environment.

After Your Flight

  • Outdoor Activities: As soon as you arrive, try to spend time outdoors in natural sunlight to help reset your internal clock. Engage in activities like walking, hiking, or exploring local parks.
  • Mindful Practices: Incorporate mindfulness techniques like meditation or deep breathing into your routine to reduce stress and promote relaxation.
  • Avoid Heavy Meals: Opt for lighter meals and snacks to avoid feeling sluggish and to aid digestion.
  • Consider a Professional Massage: A professional massage can help alleviate muscle tension and promote relaxation, contributing to a faster recovery from jet lag.

Personally, I’ve learned to leave the arrival day open, with only a few suggested itinerary activities. If I’m with the kids, I’ll find a local playground for them and a coffee shop for me. If the hotel has a pool, all the better! When I’m traveling alone, I prefer to walk and get a sense of where I’ll be for the next several days. If I’m feeling motivated, the hotel gym is an excellent place to reset. For couples getaways, we’re always on the lookout for a good rooftop bar to enjoy the view and do some people watching.