When travel puts you out of sync

Jet lag is a physiological condition resulting from the disruption of our body’s circadian rhythm – or “biological clock” – affecting functions such as sleep, appetite, hormone production and body functions. This condition occurs when your internal clock is out of sync with the external clock at your new location.

The condition can last for several days. A rough rule of thumb is that recovery takes one day per time zone crossed.

“When you’re travelling on business,” says Bronwyn Hill, a naturopathic doctor in Toronto, “you often have to hit the ground running, and that can be tough with jet lag.”

Travelling eastward often causes more problems than travelling westward, because your body clock must move ahead in the former scenario. Forcing yourself to eat when you’re not hungry and to sleep when you’re wide awake typically are more difficult than holding off until the normal mealtime or bedtime arrives.

“If you arrive at your destination in the morning and are facing a long wait till bedtime,” Hill says, “a short nap during the day may be warranted.” But, she adds, nap for no more than 60 minutes.

The most effective strategy for realigning your sleep/wake schedule and adjusting to the new time zone, Hill says, is to regulate your exposure to light and darkness. Get exposure to natural sunlight early in the day, even if it’s for only 10 minutes, as this practice reinforces natural rhythms.

A hormone called melatonin, which is released into the bloodstream when it’s dark, has the effect of inducing sleep. Turning on the lights or going outside into sunlight curbs melatonin production.

Some people have found they can reduce jet lag by taking melatonin supplements, which are available over the counter at drugstores and health food stores. Hill suggests taking 0.5 milligrams (mg) to 3 mg of melatonin about an hour before bedtime at the new destination to induce sleep and improve sleep quality. Clinical tests have shown this supplement to be non-addictive and non-toxic, but there is no research on the long-term effects.

Short-acting prescription sleep medication or mild sedatives can be used to improve sleep quality and timing. However, these drugs may have side effects or be habit-forming. They should be used sparingly and for no more than a few days, say medical practitioners.

Herbal teas made from lemon balm, passion flower, chamomile or valerian can relax you and aid sleep. Lavender essential oil sprinkled in a hot bath or on your pillow can provide relaxing aromatherapy and aid your sleep.

Justine Vo, a health practitioner with CHR Health Centre Inc. in Oakville, Ont., advises that you avoid coffee, tea and alcohol, which are dehydrating, as well as high-sugar drinks, which can disrupt sleep, when flying. Instead, drink lots of water or sparkling water, because you need to replace about 30 millilitres of water for every 20 minutes in the air.

If you’re flying overnight, close your eyes and rest, even if you can’t sleep.

Once you’ve arrived, shift the timing of your activities to the appropriate local time.

It can be helpful to move your eating and sleeping schedule back or forward by an hour or two in the days before you leave to be more in sync with your new destination.

Hill suggests choosing a flight that arrives in the early evening if possible, so that you are not straining to stay up for hours to match the local bedtime.

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