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Jet Lag: Get Back in the Rhythm
04.08.2023 - 09:15 / nytimes.com
You finally made it to Paris, but instead of running up the Eiffel Tower, you’re passing out in your soufflé. Blame jet lag, when your body’s circadian rhythm — its expected sleep and wake times — is out of sync with your new location, leaving you with brain fog at midday or insomnia in the wee hours. Not everyone has the same body clock, of course, and no two trips are exactly the same, but there are some tricks that could help you get your zip back quicker.
The time differential and the direction you are traveling each contribute to jet lag, said Jay Olson, a postdoctoral fellow at the University of Toronto Mississauga who has studied the phenomenon. Dr. Olson said that traveling westward, when you need to stay up and wake up later to match the new time zone, is easier for most people than traveling eastward, when you are expected to do the opposite.
For shorter trips, make a gradual one-hour shift per day for the number of time zones you’ll cross, said Dr. Vishesh Kapur, founder of the University of Washington Sleep Medicine Center.
For example, if you are flying from California to Massachusetts — crossing three time zones — try progressively going to bed and waking up an hour earlier each day for three days before the trip. It’s usually not necessary to shift your bedtime before traveling less than three time zones west, he said.
Bright light helps keep our internal clock in sync with the outside world, traveling through specialized cells in the retina and signaling the part of the brain that sets the body’s master schedule. So, for longer trips, seek out or avoid bright light at specific times, said Dr. Olson. Starting a few days before your trip, gradually shift the light and dark times of your origin toward that of your destination, using dark glasses, sunlight or other light sources.
In the first few days of your trip, figuring out the best times to get light can be tricky. Let’s say you take an overnight flight from New York to London, arriving at 7 a.m. Your brain may still feel as if it’s 2 a.m., and getting bright light right away could confuse your internal clock. In this case, you may want to put on dark glasses for a few hours, then go out in the sun when it is closer to your waking time at home, extending your London day.
On long trips to Asia — when day and night are reversed — it is often easier to shift your cycle backward, said Mickey Beyer-Clausen, chief executive of Timeshifter, which makes a jet lag app of the same name. For example, when flying nonstop from New York to Tokyo, which is 13 hours ahead, think of it as being 11 hours behind (jet lag does not consider the international date line). That means if you land at, say, 2 p.m. in Japan — 1 a.m. in New York — you need to
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