Traveling across time zones has become an everyday experience for many, especially with the convenience of air travel that connects distant places within hours.
However, this swiftness comes with a price—jet lag, a temporary sleep disorder that affects travelers as they move through three or more time zones.
Jet lag can leave individuals feeling as if they need a vacation from their vacation, manifesting through both physical and psychological symptoms.
Common symptoms include extreme fatigue, insomnia, irritability, nausea, headaches, and difficulty concentrating.
According to Kelly Baron, PhD, a clinical psychologist specializing in behavioral sleep medicine at University of Utah Health, jet lag is largely linked to our circadian rhythm.
When flying across multiple time zones, this internal body clock becomes misaligned, primarily because it cannot be reset like a watch.
Baron explains, “When you change time zones, you experience a misalignment between your light/dark cycle. The more time zones you cross, the longer it takes you to catch up.”
It is widely accepted that the typical adjustment period for your body is approximately one day per time zone crossed, though individual experiences may vary.
This adjustment period can also depend on the direction of travel; traveling west tends to be easier than traveling east.
Baron elaborates, “Traveling west is easier than traveling east because our internal clock is a little bit longer than 24 hours, so it’s easier to stay up a little bit later than it is to wake up earlier.”
To mitigate the effects of jet lag, it is suggested that travelers begin adjusting their sleep schedules a few days prior to departure.
For those heading east, it is beneficial to go to bed 30 minutes earlier each night until the bedtime is shifted by one or two hours.
Conversely, those traveling west should gradually extend bedtime by 30 minutes each day until reaching a couple of hours later.
This technique allows the circadian rhythm to slowly adapt to the upcoming time zone change, making it easier to cope with the transition.
For travelers struggling to adjust their sleep schedule, taking a melatonin supplement can aid in falling asleep at the desired time.
It is important to note that once you reach your destination, it might take a few days for your body to realign with its normal schedule.
To expedite this adjustment, several tips can be employed.
Firstly, follow the local time as soon as you arrive. Regardless of how exhausted you may feel, align your eating and sleeping patterns with the local schedule instead of clinging to your previous timezone.
Secondly, getting exposure to natural sunlight is vital. Our circadian rhythm relies on cycles of light and dark.
Therefore, spending time outdoors during daylight hours and keeping curtains open can help signal to your body that it’s daytime.
Before bedtime, dimming lights and avoiding screens for a few hours will further assist in winding down.
Thirdly, limit daytime naps. The temptation to take long naps after a grueling trip can be strong, but it is advisable to keep naps brief—preferably no more than 30 minutes.
Longer naps might hinder your ability to fall asleep at night, making it harder to establish a consistent bedtime routine.
Establishing a consistent daily routine is crucial, especially when returning home after traveling.
Returning to familiar routines can ease the transition back to normalcy.
Despite the potential challenges of jet lag, Dr. Baron reassures travelers with sleep disorders that experiencing temporary disturbances is normal during time zone changes.
She encourages individuals to embrace activities during the day, soak up sunlight, and engage in movement, emphasizing that these disruptions typically resolve within a few days as the body adjusts.
With these strategies, travelers can significantly reduce the impact of jet lag and enjoy their journeys to the fullest.
image source from：https://healthcare.utah.edu/healthfeed/2025/05/jet-lagged-get-your-sleep-schedule-back-track-after-travel
