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Traveling to a Different Time Zone? Here’s How to Outsmart Jet Lag!
You’ve just landed at your destination after a long flight, and tomorrow you have an important business meeting or a planned sightseeing tour, but your body is still operating in the time zone you just left.
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Your eyes feel heavy, your thoughts slow, and your concentration is weak. Jet lag isn’t just uncomfortable; it can seriously disrupt your body’s rhythm while traveling. But there are strategies to minimize its effects and stay in top form, regardless of how many time zones you’ve crossed.
What Is Jet Lag, and Why Does It Occur?
Jet lag is a temporary sleep disorder caused by traveling across multiple time zones. Our internal biological clock — the circadian rhythm — is synchronized with local time, and when we suddenly change time zones, our body needs time to adjust. Symptoms vary greatly and manifest differently from person to person. They can include fatigue, headaches, insomnia, lack of concentration, digestive issues, and a general feeling of disorientation. The more time zones you cross, the more intense the symptoms.
Jet lag can be more severe if you’re traveling east (for example, from Zagreb to Tokyo). This is because your body needs to “shorten” the day, which takes more effort. Traveling west (e.g., from Zagreb to Los Angeles), your body just has to “lengthen” the day, which is much easier.
How Jet Lag Affects Travelers?
Most people experience jet lag, but for a small number, it can be a serious problem. For nearly everyone, though, it resolves on its own after a few days, as the biological clock successfully synchronizes to the new time zone. It affects everyone differently, depending on age, the length of the journey, and whether you’re traveling east or west.
For business travelers, jet lag is more than just tiredness. It can mean:
- Decreased productivity – slower thinking and poor decision-making
- Concentration issues – forgetting key points in a meeting or presentation
- Lack of energy – fatigue, and exhaustion can affect communication and professional performance
- Increased stress sensitivity – the body is already under pressure from travel, and jet lag makes the situation harder to manage
The main problems jet lag creates for tourists:
- Loss of precious time – if you spend the first day or two tired and low on energy, you’re losing part of your vacation to adjusting rather than exploring and enjoying the destination
- Disrupted sleep – waking up in the middle of the night or not being able to fall asleep when you should leave you drained during the day
- Impact on mood – lack of sleep and fatigue can cause irritability, frustration, and a lack of enthusiasm, negatively affecting your experience
- Physical symptoms – headaches, digestive issues, loss of appetite, or dehydration can further hinder the start of your vacation and reduce your desire to explore
But there’s good news! There are ways to successfully manage these challenges.
Strategies to Beat Jet Lag:
Preparation Starts Before You Travel!
- Gradually adjust your sleep rhythm – If you’re traveling east, try going to bed and waking up a little earlier; if you’re traveling west, push your bedtime later.
- Choose your flights wisely – If possible, pick a flight that arrives in the morning or early afternoon so you have time to adjust.
- Set your watch to the local time – As soon as you’re on the plane, change your watch to the destination’s time zone and start thinking in that rhythm.
- Get a good night’s sleep before the trip – Don’t travel tired or sleep-deprived in the hopes of catching up on the flight! Lack of sleep can actually make jet lag worse, so make sure to rest up beforehand.
During the Flight:
- Stay hydrated – Drink plenty of water since dehydration can make fatigue and headaches worse. The dry air on planes can dehydrate you and make it harder to adjust to the new time zone.
- Eat light meals – Heavy meals slow digestion and leave you feeling sluggish.
- Move around – Every hour or two, get up, stretch, and walk around the plane to keep your circulation going.
- Use light wisely – If you’re arriving in the morning, avoid sleeping on the plane and try to get natural light as soon as you arrive. If you’re landing at night, try to sleep during the flight.
- Don’t use sleeping pills – Avoid sleeping pills and alcohol. Instead, try natural remedies for insomnia, like herbal tea. Sleeping through the flight won’t help, as jet lag isn’t about lack of sleep – it’s about adjusting to a new time zone.
Upon Arrival:
- Adjust to local time as soon as possible – Although it might be tempting to take a nap after a long flight, try to power through until evening. This will make it easier to sync with the new schedule and help your body’s internal rhythm adjust.
- Light therapy – Natural light is essential for regulating your circadian rhythm. Get as much sunlight as possible in the morning, and avoid bright artificial lights in the evening.
- Be smart with caffeine and melatonin – Caffeine and melatonin can be helpful tools in the battle against jet lag. If you need to stay awake, a coffee or tea might do the trick, but don’t overdo it. On the other hand, melatonin (the natural sleep hormone) can help you fall asleep at the right time, especially when traveling east.
- Exercise – Light physical activity, like walking or yoga, can speed up your adjustment to the new time zone.
- Avoid napping – A quick 20-minute power nap can be refreshing, but long naps during the day may only make your jet lag worse.
The Best Tools and Apps for Adjusting to Time Zones
There are various apps that help alleviate the effects of jet lag by offering personalized sleep schedules, tips for adjusting to new time zones, and reminders to stay hydrated. These apps use scientifically backed techniques to help travelers sync their internal body clocks with the new time zone, reducing the impact of jet lag symptoms.
- Timeshifter – An app that personalizes your jet lag strategy based on your travel schedule
- Entrain – Tracks your light exposure and suggests the best times for sleeping and waking
- f.lux – Adjusts screen light settings to reduce the impact of blue light on sleep
- Sleep Cycle – Analyzes your sleep patterns and helps you wake up at the optimal moment
Conclusion
Jet lag doesn’t have to be your nightmare! Smart preparation, proper diet, correct light exposure, and the use of modern tools can help you stay productive and energized despite crossing time zones. The next time you travel, apply these tips and face your meetings fresh, focused, and ready for success, while your sightseeing tours will be done well-rested and ready to explore.
