LONDON (AP) — It’s the bane of many travelers: jet lag. Nobody wants to lose out because they’re too tired to enjoy the delights of their vacation spot.
Here are some tips on how to handle jet lag, wherever you might end up.
What is jet lag?
Scientists define jet lag as the effect on the human body of traveling across different time zones. Our bodies have biological clocks programmed into almost every cell in the body, according to Sofia Axelrod, who studies circadian rhythms at Rockefeller University in New York.
“The clock is set by the 24-hour light and dark pattern,” Axelrod said. “Every morning when we wake up, specialized (light) receptor cells in our retina receive a daylight signal, which is transmitted to the brain and from there, the whole body.”
When we travel to another time zone, our eyes receive the daylight signal at a different time than usual, causing our internal clocks to reset. But that process can take awhile — and it’s during that adjustment period that we feel the effects of jet lag.
Is jet lag preventable?
Yes, but that can come at a cost. Malcolm von Schantz, a professor who specializes in circadian rhythms at Northumbria University in Newcastle, said that flying in premium cabins where travelers can stretch out and properly rest, can ward off sleep deprivation, but he acknowledges that isn’t an option for most people. Still, he said that timing your flights can help. For example, he suggests flying from Europe to North America during the day, so that it’s evening when passengers land and they can get a proper night’s sleep.
“If you take the evening flight instead, you’ll be woken up at midnight to be served breakfast and land an hour or two later, when both jet lag and sleep deprivation will hit you hard and simultaneously,” he said.
This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.
Von Schantz also said flying in newer models with a lighter frame, like the Airbus A350 or Boeing 787 Dreamliner, would help. That’s because those planes can maintain a more comfortable cabin atmosphere, which should help travelers feel less worn out by the end of their flights.
What should you do when you arrive?
Experts say getting exposure to sunlight is critical to resetting your internal body clock. That can mean either avoiding morning sun or deliberately seeking it out, depending on where you’ve travelled from. Getting light in the morning will advance your body clock, while light exposure in the early evening will delay it. Naps are OK, but scientists warn against taking long siestas later in the day, as that might compromise your ability to sleep through the night.
Are there supplements or medicines that might help?
Melatonin, a hormone that the brain naturally produces when the body thinks it’s night, can be helpful. But it’s not available everywhere and in some countries like the U.K. and France, a prescription is required. Von Schantz of Northumbria University said that one of the advantages of melatonin is that you can start taking it before your journey, to reset your internal clock quicker.
“If you’re in a part of the world where melatonin is available over the counter, you can combine the effects of light and melatonin to achieve the advance or delay (in your body clock) that you need,” he said.
What can you do to deal with the effects of jet lag?
Business travelers might want to consider arriving a day or two ahead of any important meetings or events, said Russell Foster of Oxford University, who has authored a book on circadian rhythms.
“You should just be aware that if you’re jet-lagged, you’re more likely to make unwise decisions, be less empathetic and unable to multitask,” he said.
Tourists might not need to be as alert as business travelers, but they should still be careful, he said. He advises tourists to get caught up on their sleep before doing anything potentially risky or that requires concentration, like driving.
Foster said he tries to maximize his light exposure when he arrives at a new destination to offset jet lag. But he also has a fallback strategy: coffee.
“I’m not suggesting it’s an ideal thing to do, but caffeine will help override the sleepiness and cognitive impairment you might be feeling as a result of jet lag,” he said.
___
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group. The AP is solely responsible for all content.
How to avoid the worst of jet lag and maximize your travel
- Advertisment - 
Recent Comments
on Iowa State starting RB Jirehl Brock among latest college football players charged in gambling probe
on The Rev. Al Sharpton to lead protest after Florida governor’s ban of African American studies course
on Sports World Hails ‘Superwoman’ Lindsey Vonn for Her Grand Comeback Despite Career-Changing Injury
on San Mateo County Community College District sues five companies over role in ‘pay to play’ scandal
on Saipan, placid island setting for Assange’s last battle, is briefly mobbed – and bemused by the fuss
on ‘Pokémon Scarlet’ and ‘Violet’ Fan Theories Suggest Legendary Time Travel, Alternate Dimension Plot
on Joe Manchin and Tommy Tuberville introduce bill on name, image and likeness rules for college sports
on Inside the Michael Jordan ‘Air’ movie, plus why NFL, others are buying into the sports film industry
on If you’re a frequent traveler, these wrap tops from Aday will revolutionize your on-the-go wardrobe
on How Does Jack Nicklaus Travel? Exploring the Private Jets Owned by the ‘Golden Bear’ Over the Years
on Hollywood Reporter: Tom Cruise negotiated with movie studios over AI before the actors strike began
on Ford Blue Cruise: US regulators investigate fatal crashes involving hands-free driving technology
on Dozens of boats cruise the Seine in a rehearsal for the Paris Olympics’ opening ceremony on July 26
on Devout athletes find strength in their faith. But practicing it and elite sports can pose hurdles
on Despite strong Lunar New Year holiday data, consumer spending in China isn’t roaring back just yet
on David and Victoria Beckham so ‘Charmed’ by Tom Cruise They Have His Photos on Display at Their Home
on CONCEPT ART: New Details Revealed for Disney Cruise Line Lookout Cay at Lighthouse Point Destination
on CBS Sports announces Matt Ryan will join NFL studio show. Longtime analysts Simms and Esiason depart
on Boston College vs. Army live stream, how to watch online, CBS Sports Network channel finder, odds
on Boise State vs. Air Force live stream, odds, channel, prediction, how to watch on CBS Sports Network
on Biden to tout bill’s prescription drug prices, energy provisions in pitch to Americans, aide says
on After UFC Fallout, Conor McGregor Offers a Valuable Piece of Advice to Free Agent Francis Ngannou
on 2024 Super Bowl: CBS Sports Network and CBS Sports HQ to combine for 115 hours of weeklong coverage
on ‘Best Intention’: Chris Kirk Has Absolute Trust in Jay Monahan and PGA Tour’s Widely Debated Model
on 2023 NFL All-Rookie Team: CBS Sports draft expert, former GM unveil league’s best first-year players
on “Completely Knocked Me Out”: Rob Lowe Recalls Boxing Match With Tom Cruise On 1983 Brat Pack Classic
on CONCEPT ART: New Details Revealed for Disney Cruise Line Lookout Cay at Lighthouse Point Destination
on “Completely Knocked Me Out”: Rob Lowe Recalls Boxing Match With Tom Cruise On 1983 Brat Pack Classic
on CBS Sports announces Matt Ryan will join NFL studio show. Longtime analysts Simms and Esiason depart
on Carlos Sainz’s Soccer Fanboy Emerges as Spaniard Shares Defining Moment With This Real Madrid Legend
on Biden: ‘At this point I’m not’ planning to visit East Palestine, Ohio, after toxic train derailment
on ‘Best Intention’: Chris Kirk Has Absolute Trust in Jay Monahan and PGA Tour’s Widely Debated Model
on Ahead of big sports weekend, dispute with Disney leaves millions of cable subscribers in the dark
on A heavy wave of Russian missile attacks pounds areas across Ukraine, killing at least 4 civilians
on 2024 Super Bowl: CBS Sports Network and CBS Sports HQ to combine for 115 hours of weeklong coverage
on 2023 NFL All-Rookie Team: CBS Sports draft expert, former GM unveil league’s best first-year players
on Army vs. Coastal Carolina live stream, how to watch online, CBS Sports Network channel finder, odds
on AL Rookie of the Year Julio Rodriguez Spreads Joy and Sportsmanship to the Youth of Loma de Cabrera
on After UFC Fallout, Conor McGregor Offers a Valuable Piece of Advice to Free Agent Francis Ngannou
on Dubai International Airport sees 41.6 million passengers in first half of year, more than in 2019
on Devout athletes find strength in their faith. But practicing it and elite sports can pose hurdles
on Despite strong Lunar New Year holiday data, consumer spending in China isn’t roaring back just yet
on Dave Portnoy: Taylor Swift’s security should ‘drag Kim Kardashian to jail’ if she attends Eras Tour
on CONCEPT ART: New Details Revealed for Disney Cruise Line Lookout Cay at Lighthouse Point Destination
on “Completely Knocked Me Out”: Rob Lowe Recalls Boxing Match With Tom Cruise On 1983 Brat Pack Classic
on CBS Sports, Serie A announce new TV rights deal; Paramount+ to air over 400 Italian soccer matches
on Cam Newton’s Violent Public Incident Draws Hilarious Reaction From 3x All-Star: “Where Do I Sign Up
on Boston College vs. Army live stream, how to watch online, CBS Sports Network channel finder, odds
on Angel Reese Launches Foundation Dedicated To Empowering Women Through Sports & Financial Literacy
on A weaker dollar, skyrocketing prices and ‘record’ visitor numbers: Good luck in Europe this summer