Understanding Jet Lag
When a person travels across multiple time zones, their body's circadian rhythm, or internal clock, is thrown off, resulting in jet lag. Rockefeller University circadian rhythm researcher Sofia Axelrod says that our biological clocks are precisely synchronized to the natural 24-hour cycle of light and dark. Specialized light receptors in our eyes send a signal to the brain each morning that helps keep our body systems in sync.
This synchronization breaks when we move to a different time zone. When light signals enter our bodies at irregular times relative to our internal clocks, our bodies go through a phase of adjustment that results in jet lag symptoms.
Preventing Jet Lag
It is possible to avoid jet lag, but it might need some adjustments. Although it's not always possible, Malcolm von Schantz, a professor at Northumbria University who specializes in circadian rhythms, points out that sleeping better is possible when traveling in first class. He advises planning your flights carefully. For instance, flying during the day from Europe to North America can help passengers arrive in the evening, which will make it simpler for them to get a good night's sleep.
On the other hand, flying in the evening may cause mid-flight disruptions, like waking up for breakfast, which can worsen the effects of jet lag and post-arrival sleep deprivation. Furthermore, the cabin environment on contemporary aircraft, such as the Boeing 787 or Airbus A350, can be improved, resulting in a less taxing flight.
Adjusting Upon Arrival
Once you reach your destination, exposure to sunlight is crucial for resetting your internal clock. Depending on your travel direction, you may want to seek out or avoid morning sunlight. Morning light helps advance your body clock, while evening light can delay it. Short naps can be beneficial, but long afternoon siestas should be avoided as they can interfere with nighttime sleep.
Supplements and Medications
Melatonin, a hormone that regulates sleep-wake cycles, may assist in adjusting to new time zones. However, it is not universally available; in some countries, such as the U.K. and France, a prescription is required. Von Schantz suggests that if you can access melatonin over the counter, taking it before your trip can help expedite the adjustment of your internal clock.
Combining light exposure with melatonin can enhance the effectiveness of your adjustment process, allowing for a smoother transition.
Coping with Jet Lag Effects
Jet lag can be lessened for business travelers by arriving at meetings one or two days early. According to Oxford University's Russell Foster, being conscious of your jet lag can prevent you from making bad decisions and having less empathy. Even though they might be less impacted by these pressures, tourists should exercise caution. It's best to get enough sleep before doing anything that requires concentration, like operating a vehicle.
In addition, Foster advises minimizing light exposure as soon as possible to counteract the effects of jet lag, with coffee serving as a stopgap measure for increased alertness. Although it's not ideal, coffee can help reduce some of the jet lag-related cognitive drowsiness.
In summary, understanding jet lag and employing strategies to prevent and manage its effects can lead to a more enjoyable and productive travel experience.