I returned to the U.S. from the Baltic Sea region of Europe last week “clocked” by jet lag. I’ve been to Europe many times, but have never been hit so hard with jet-lag fatigue.
I was away for just thirteen days, yet traveled across time zones on six separate days. I never had enough time in any time zone to adjust, so despite attempting to get extra rest, the effects of jet lag kept growing.
Jet lag, is a temporary physiological disorder among travelers who rapidly cross three or more time zones. It results from the body’s slow adjustment to the destination’s time. One’s daily rhythms and the internal drive for sleep and wakefulness get “out of sync.”
I expected the usual amount of jet lag, which for me is typically a couple of days. This time, in between the flights to and from Europe, the trip included a week’s cruise in the Baltic. I didn’t realize the toll the progressive forward then backward clock changes during the cruise, between three time zones in seven nights, would take.
How each of us reacts to crossing time zones, and how quickly we adapt to the new ones varies greatly. Some travelers find they can take the changes in stride, while others can takes weeks before returning to “normal.”
Jet lag’s intensity and duration is affected by:
• The number of time zones crossed,
• The ability to sleep while in transit,
• The direction of travel,
• The individual’s tolerance to changes in sleep time shifting,
• The destination’s and home’s intensity and availability of circadian time cues such as light and temperature.
One of the major factors for me was the geographical locations of my destinations. Considerably north of my home, their cycles of daylight hours were significantly different than mine in the US.
According to the CDC (Centers for Disease Control), eastbound travelers usually have difficulty falling asleep at the destination’s bedtime and waking up on time in the morning, while westbound travelers have trouble with sleepiness in early evening and awaken early. These were precisely my symptoms.
Most people report traveling eastward is more difficult than the reverse. I’ve not found this true for me, but perhaps that’s because I normally travel east at night, and rarely have trouble sleeping inflight.
Of course, the more time zones you travel through, the more your body will feel jet lag’s effects.
According to the American Academy of Sleep Medicine “Circadian Rhythm Sleep Disorders” fact sheet, “Jet lag can affect anyone who travels by air, but symptoms may be more severe and may last longer in older people.” I guess I’m not getting younger.
What can we do to mitigate the effects jet lag?
Prior to traveling, try to stay healthy, and rested. Some try timed bright light exposure, but if you’re not going to stick to a strict exposure schedule, it’s worthless.
Some travelers schedule an overnight stop-over when flying through more than 6 time zones. I’ve personally found that helps me reduce jet lag.
While flying through time zones, there are many things which can help you mitigate the severity of jet lag.
• Avoid large meals, alcohol, and caffeine as these act as diuretics, stressing the body through dehydration and are disruptive to sleep schedules. Drink plenty of water to counter the plane’s low humidity levels,
• Move around in the plane to promote mental and physical acuity, and reduce the risk of developing a blood clot in the legs,
• Wear comfortable shoes (You might untie your laces.) and clothing, as your body will expand during flights due to the low pressure in the plane,
• Sleep, if possible, during long flights.
To help me sleep well while flying, I utilize three aids.
• A blow-up pillow which I can get it’s hardness just right for my comfort,
• A sleep mask to block out lights turned on and off, entertainment units brightening cabins, and window shades raised and lowered, while I’m trying to sleep,
• A noise canceling headset, which when disconnected from my iPod, will still continue to blot out engine and cabin noise, and to an large extent, cabin conversation.
I can augment my noise canceling headset when necessary, when there are especially loud passengers keeping me up. I attach my iPhone to my head set and turn on my “white noise app” to drown out the passengers. I go to sleep with “Beach Waves.”
Once at your destination, you want to get in sync with the local time as quickly as possible to get past your jet lag. To adapt to the local time quickly, set your sleep schedule and meals to local time immediately upon arrival. Also get outside into the sun to speed your body’s rhythm reset.
There are a number of homeopathic products on the market claiming high levels of effectiveness against jet lag which I leave to my readers to research. I personally don’t use any.
A word about using melatonin to combat jet lag. Not being a physician, I can’t recommend melatonin, which many say has helped them adjust during their travels, and once home, however, I quote an excerpt from the Mayo Clinic on jet lag,
“As a jet lag remedy and sleep aid, melatonin has been widely studied, and it is now a commonly accepted part of effective jet lag treatment. The latest research seems to show that melatonin does indeed aid sleep during times when you wouldn’t normally be resting, making it of particular benefit for people with jet lag.
The hormone is treated as a darkness signal by your body and generally has the opposite effect of bright light.”*
*Please read their whole article if you intend to try this product.
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