Long-distance journeys: Techniques and resources for a smooth ride
Jet lag, a common affliction among frequent travellers, is caused by a disruption to the body's internal clock. This internal clock, primarily located in the suprachiasmatic nucleus (SCN) of the hypothalamus, controls the circadian rhythm—a roughly 24-hour cycle regulating sleep, hormone release, metabolism, mood, and other physiological processes.
When you travel quickly across multiple time zones, your SCN remains synchronized to your original time zone's light-dark cycle. This mismatch disrupts normal sleep-wake cycles and biological functions, leading to symptoms such as difficulty falling asleep at the destination's night time, daytime fatigue, mood disturbances, and impaired cognitive and digestive function.
Managing jet lag involves realigning the internal clock with the local environmental cues—primarily the 24-hour cycle of light and darkness at the destination. Effective strategies include:
- Timed light exposure: Morning sunlight helps advance the circadian phase (important when traveling east), while evening light exposure is useful when traveling west. Precise timing is critical, as light at the wrong time may worsen misalignment.
- Melatonin supplementation: Low doses (0.5–3 mg) of melatonin taken at the correct time can accelerate re-synchronization of the internal clock to the new time zone.
- Sleep schedule adjustments: Gradually shifting sleep and wake times before travel can help prepare the clock for the new time zone.
- Short strategic naps: Power naps can reduce fatigue without disrupting the adjustment of the circadian clock.
- Additional biohacks: Moderate exercise, fasting, and even red light therapy may enhance mitochondrial function and reduce travel-related fatigue, thereby supporting faster recovery from jet lag.
Each person’s adjustment varies, and factors such as direction of travel, number of time zones crossed, and individual sleep schedules influence how jet lag is experienced and managed.
Dorothee Steven, a psychologist at the Institute of Aerospace Medicine in Cologne, suggests adjusting sleep rhythm a few days before a trip using light. At the destination, it is recommended to adjust to the local time as quickly as possible by exposing oneself to natural light during the day and avoiding light at night. Adjusting eating habits to the local time and initially opting for lighter meals can help prevent stomach and intestinal problems due to time zone changes.
Complete prevention of jet lag is not possible, but its effects can be mitigated. If you feel excessively tired during the day, a short nap (up to 30 minutes) is allowed, but should be timed with an alarm. If you can't fall asleep at night due to time zone differences, lying down and signaling sleep time (if circumstances allow) can help, and melatonin can be used as a support to synchronize the internal clock.
Traveling eastward, towards Asia or Australia, often causes more jet lag because the internal clock has to adjust earlier. Remember, our internal clock is sluggish and adjustments take time. With these strategies in mind, you can navigate your next travel adventure with less disruption to your body's natural rhythms.
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