Why Jet Lag Happens
Jet lag happens after rapid travel across multiple time zones. It occurs because the body’s circadian rhythm (internal clock) is out of kilter with the new time zone.
Our sleep schedules are primarily moderated by our exposure to light and the secretion of melatonin, which helps induce sleep. Light inhibits the secretion of melatonin. In jet lag, the internal sleep-wake cycle is out of synch with the local light-dark cycle.
Flying east makes jet lag worse because it causes your body clock to run earlier than it naturally wants to. Flying west is easier because it lets your body clock run later, which is what it prefers to do anyway.
If you can get morning light at your destination as soon as possible after arrival, that can help.
Our digestive system also helps regulate our body clock so scheduling meals to match the new time zone you are in can also help relieve jet lag.
How Long Jet Lag Typically Lasts
Eastbound jet lag generally takes approximately one day per time zone crossed to resolve, while westbound jet lag usually offers a much quicker recovery for the same time zones crossed.
With light exposure (morning light works best) and careful management of your sleep schedule, you can speed up your recovery and get over jet lag.
You can also adapt some of your own travel habits to help your body cope, such as avoiding alcohol, staying hydrated, shifting position and getting up occasionally to stretch your legs.
A Day-by-Day Plan to Reset Your Body Clock
There are strategies you can put in place to help you to reset your body clock. These include:
1. Changing your bedtimes to help prepare you to adjust to the time zone of your destination.
2. Adjusting your mealtimes to fit with your destination.
3. Making sure you’re in good shape before you travel by eating healthily, exercising and avoiding binge drinking.
4. Going outside during the day, when you’ve reached your destination, to help your body clock adjust.
5. Avoiding sleeping during the day.
Sleeping on a Long-Haul Flight
Trying to position sleep to line up with the time of day or night it is at your destination can be helpful.
Sleeping on the plane during a long-haul flight can be of benefit if it’s night-time at your destination. It’s wise to stay hydrated and try to fall asleep if it’s night where you’re going to.
Try using an eye mask and earplugs to help you to sleep on the flight.
Jet Lag Support
f you are suffering from jet lag and you have already tried the suggestions which involve exposing yourself to daylight and trying to align your sleep pattern with local time, short-term sleep support may be helpful to relieve sleeplessness.
Sominex is a night-time sleep aid designed to relieve occasional sleeplessness and help to correct temporary disturbances of sleep pattern. It can help provide a temporary aid for difficulty in sleeping after travel.
