Let's Talk: Jet Lag

Jet lag is the combination of symptoms that occur as our internal systems adjust to abrupt changes in time zones. Time change disrupts our circadian rhythms and can affect digestion, sleep, hormones, and more. The speed at which we adjust is impacted by genetics, age, and even neutotype. But there are researched back steps to reduce the symptoms.

Underlying Factors

Age can exacerbate jet lag. As people age, natural circadian rhythm changes can make jet lag harder to recover. Young childrentend to bounce back quickly as their rythyms aren't mature. They can also benefit from the regularity of naps to reset. The research on young adults is mixed.

Genetics are also a factor. There is even a jet lag gene that controls the ciardian pathway protein. Some people have low protein outputs and it can make adjustments more difficult than those who pump out the control proteins.

Neurodivergent people are more likely to have circadian dysfunction or delayed circadian rythyms. This can help or hinder recovery depending on the individual and the direction traveling. Typically, ADHDers have a delayed circadian rythym which makes them alert late at night (the stereotypical nightowls). When traveling east, ADHDers may find it easy to stay up and get on the new time zone, but westbound proves more challenging. Autistic individuals are more prone to circadian rythym dysfunction. This can interfer with the sleep-wake cycle and cause frequent nighttime wakings, early morning wakeups, and reduce overall sleep.

Get a Headstart on Time Changes

Starting well rested helps mitigate the impacts of sleep loss. Do not plan activities that will decrease or disrupt sleep habits in the few days leading up to your trip. If possible, start to shift your schedule up or back a few hours. Even waking up an hour earlier with the blinds open or all the lights on can jumpstart the wake cycle.

Schehdule adjustments include meals. Even a small shift can reduce the impact once you arrive in your new time zone. If you participate in intermittent fasting, move up your eating times to better align to your new timezone.

Light Exposure

Light exposure helps to set our circadian clocks that drive our sleep and wake cycles. Traveling to the east, get early morning light exposure. For the west focus on evening exposure.

Blue light from technology can interrupt natural melatonin processes. This is why many experts recommend avoiding technology for an hour prior to bedtime. Alternatively, use blue light filters on devices or wear blue light reducing glasses while using tech.

Our bodies release melatonin in the evening and continue until the early hours of the morning. Taking melatonin supplements can help your body adjust to the change in time. Always consult your pediatrician before using in kids.

Hydration and Diet

Travel can be dehydrating due to dry air on planes, increased respiration at high altitudes, heavily salted plane food, and irregular eating habits.

Being well-hydrated can help with the time change. Adequate water intake improves sleep and cortisol levels which are tied to stress (and often peaks with travel). Cortisol naturally falls in the evening and increased close to wake time. Fill a water bottle before boarding - tarmac delays and turbulence can disrupt service and access to hydration. Consider adding a hydration powder like Liquid IV or Pedilyte.

Along with hydration, jet lag can cause stomach upset, especially with large time zone jumps. Avoid airplane food as the meals are heavily salted. Eating a heavy dinner on a red-eye rarely aligns with meals in the new time zone. Eat a well-balanced meal prior to departure and pack healthy snacks with lots of fiber to keep things moving. Consider bringing laxative powder in case of constipation.

Menstrual Cycle

Circadian rhythm disruptions can alter the release of estrogen and hormones throwing cycles out of whack. Jet lag can delay or even start a period so pack accordingly. While menstrual products are available across the world, tampons and liners may be harder to find. It is best to bring products that you are used to using, even if your cycle isn't expected on vacation.

Along with periods, jet lag can interfere with birth control, mainly the pill as it is very time sensitive. Take your pill on your home schedule. For extended trips, adjust by taking the pill earlier than needed, not later. To be extra careful, use a backup method.

Upon Arrival

On the first day, get plenty of light exposure and exercise to notify your body that it is daytime. If you cannot stay awake until evening, take a short nap to give you a boost to make it through the day. Don't forget to set an alarm or ask the front desk for a wake-up call.

Stick to appropriate meal times. Research suggests a hearty breakfast can improve jet lag. Consume caffeine in moderation to help adjust, but hydrate at the same time.

Scheduling Wisely

Jet lag is the price we pay for exploring the world. Seasoned travelers tend to have routines

for handling the time change. They also know to give themselves some grace on arrival. Don't plan any significant adventures the first day of your trip. Opt for a walking tour or a neighborhood stroll to get acclimated. Plus, if you are delayed, you won't have missed anything!