How to Face Jetlag with a Smile
This summer we have the opportunity for some extended international family travel for work and pleasure. And while it’s exciting going halfway around the world, it’s also exhausting. I’ve curated some tips below to help maximize rest and recovery so that you can enjoy your trip, no matter how far from home.
The Long Haul
As I write this I’m actually thirty five thousand feet above the Pacific ocean, sandwiched between my two elementary-aged kids on our way to Asia, exactly 12 time zones away from home. We are 9 hours into the 15 hour flight and have already weathered a 48 hour delay due to a missed connection. My kids are TIRED and restless and a little bit cranky. Am I smiling? Absolutely, because I have a plan for weathering the next several days of jet lag and can see the vision of Future Me, still sandwiched between my kids on a bench, drinking bubble tea next week.
Pre-trip Planning
Accommodate for jet lag. Circadian science says it takes one day per time zone hour to adjust to jet lag. So for example, if you are traveling from New York to Los Angeles with a three hour time zone change, it would take 3 days to fully adjust. And in general flying east is easier than flying west (because it is easier to stay up past your bedtime than go to bed early). Depending on where you are going and for how long, you can’t expect to just plug in to your destination time zone.
For a trip from the USA to Europe, the time zone shift can even work to your advantage, allowing the whole family to stick to your home time zone and stay up later for dinner and outings at your destination (e.g., east coasters who normally eat at 5 or 6 can enjoy a proper 10 pm dinner in Spain with energy to spare and then sleep in until noon without changing their typical sleep timing). For a trip to the other side of the world, it may take up to a week to fully adjust.
Pack for the unexpected. Bring at least one full change of clothes, pajamas and toiletries in your hand carry. You never know when a delay might set you back days or hours or your check in luggage is waylaid. My recommended carry on packing list per person:
In Flight
Your flight is a means to your destination, and also the first step towards overcoming jet lag. The ideal flight goal is to arrive at your destination feeling well rested. Here are some tips to achieve that.
Get comfortable. Plane seats are not as customizable as a Reverie sleep system, so depending on your body type and ticket class, full comfort may be elusive. Try a travel pillow or rolled-up sweatshirt for neck or lumbar support. Consider shoes that are easy to slip in and out of (and for the sake of those around you, please wear socks!). If you have a window seat, use the side of the plane to prop you up.
Give in to sleep. If you’re tired on a plane, close your eyes and sleep. Your circadian clock and your immune system will prioritize rest or sleep en route versus trying to mirror your destination’s time zone. If your kid is tired, don’t try to keep them awake. Getting adequate sleep will make the trip much more enjoyable. Sleep while you can until you reach your destination.
But don’t stress if you can’t. Enjoy the movies and other programming. We have discovered a lot of fun games on airplane screens. My kids like to play tic tac toe or other games that can be played between seats. It’s a fun (and quiet) way to engage with each other without making too much noise. Suduko and Plants vs. Zombies are also family favorites.
Upon Arrival
You can help your circadian clock adjust by keeping the same good sleep habits you would follow at home. Overcoming jet lag takes time and you have to allow your body’s circadian clock and its sleep hormones (cortisol and melatonin) to adjust.
See the sun first thing in the morning. The most important thing you can do to help yourself adjust to a new time zone is to get direct sunlight first thing in the morning. When your suprachiasmatic nucleus (the part of your brain that regulates circadian rhythms) receives a signal that there is natural sunlight, it begins the process of synching to the new time zone.
Move your body. You may wake up in the middle of the night, but at first light, put on your shoes and head outside for 10-30 minutes to soak in the rays. For even better results, move your body. A blood pumping walk, light jog or something even more strenuous helps the circadian gears turn in addition to modulating your hormones.
Eat in line with your destination’s schedule. What you eat impacts your circadian clock, blood sugar and cortisol levels. To improve overall mood, stick to well balanced meals, limit sugary snacks and don’t drink coffee after 2 pm in your destination’s time zone. Consider a magnesium-rich bedtime snack like a banana or nuts to keep you satiated through the night.
Nap in full sleep cycles. If you feel the need to nap, aim for a 15-25 minute cat nap or cover a full 1.5 hour sleep cycle. For kids especially, naps can really help overcome the challenging first few days of jet lag. Pushing through to bedtime will likely still result in a middle of the night wake time and crankier kids (and you!)
Melatonin for all. The ideal use case for melatonin is to help adjust with jet lag, not as a sleep aid. When you’ve reached your destination, take a dose 2-3 hours before your ideal bedtime to signal sleep and supplement melatonin production. Please note that melatonin is not regulated by the FDA and the amount found in supplements can vary significantly from what is stated on the package. Pick a trusted brand.
Make plans to accommodate sleep. The first few days after arrival may be best suited to early bedtimes and early wakings. If you have the flexibility, save your big nights out for later in the trip. And enjoy the sunrise if you happen to be up for it!
Coming home is hard
Coming home is sometimes more difficult than the flight to your destination, in part because you have to go through jet lag all over again without the excitement. Keep following your good sleep habits and find that smile by basking in the memories you’ve created. (And hopefully reuniting with your Reverie bed!)
For another dose of jet lag advice, refer to our blog post How to Minimize Jet Lag.