Traveling This Weekend? Here’s How To Avoid Jet Lag

UPPER EAST SIDE, NY – Escaping to parts unknown? Depending on how far away you fly – California, Europe, and beyond – you may find yourself battling jet lag as your body adjusts to a new rhythm.

“Our brain has a window of time that tells us, ok, this is when we’re supposed to be asleep, and this is the time we’re supposed to be awake, and that’s our circadian rhythm,” explained Dr. Daniel Barone, associate medical director of the Center for Sleep Medicine at Weill Cornell Medicine.

“So if we travel to a place where the time zone is different, our circadian rhythm is kind of left in the United States, and it takes us a few days to catch up to wherever we’ve gone,” he said.

In the interim, expect headaches, sluggish days, and difficulty sleeping at night while you adjust.

“The biggest thing is probably gastrointestinal upset. Your brain is telling you that this is when you’re supposed to be asleep, but you’re eating.”

What Can You Do About It?

According to Barone, every hour of difference from the regular time zone you inhabit equates to one day of adjustment, which means expect roughly six days for Hawaii, six days for Paris, or almost two weeks for Tokyo.

Barone’s favorite resource for those who like to plan ahead? Sleepopolis’ “Jet Lag Rooster,” which breaks down how you can prepare for a time zone change in advance.

Sadly, particular flight times – a daytime flight to London, for example – won’t result in better outcomes.

“It takes time for the body to realign itself,” Barone said.

Brain Garbage

To start, when you’re asleep, your brain remains active.

“The brain is going through a complicated process where its storing memories, preparing for the next day, healing itself, and getting rid of garbage,” Barone explained.

Garbage?

“Every organ in the body has a way to get rid of waste products and the brain gets rid of waste during sleep. The glymphatic system, which was discovered about 10 years ago, kind of changed how we think about this.”

Basically, sleep is an opportunity for the brain to take out the trash, so to speak. And that’s important.

“Waste – proteins – build up in the brain over time. One night of [poor sleep] means nothing, but over the course of decades, it can lead to neurodegenerative diseases.”

A Few Tips

Experts generally recommend at least seven hours of sleep per night.

“I’m a big believer in meditation,” Barone said. “Exercise in the morning, meditate at night. It’s also important to avoid screens 30-60 minutes before bed. So-called ‘blue light’ can result in ‘social jet lag’: you see these screens before bedtime, and that can keep us awake, not from the content, but from the light, which can prevent our brains from falling asleep,” he continued.

In terms of catching up on sleep, Barone was ambivalent.

“It’s not a 1:1 type of thing – if I lost an hour of sleep last night, my brain doesn’t need an extra hour the next night. When the brain is sleep deprived it becomes more efficient, to try to make up for what has been lost. So if I lose an hour tonight, then the next night, if i go back to my usual routine, what I will get is more deep sleep, usually, or more [Rapid Eye Movement].”

One big thing?

“When you come home at night, if you fall asleep on the couch, that tricks the brain into thinking that you’ve had a nap or sleep period, and it can make it harder for you to fall asleep at night, so its really important in the evening to avoid naps,” he advised.

In addition to conducting research, Barone is a clinician at the Center for Sleep Medicine, where he sees patients with all forms of sleep disorders, from sleep apnea, to insomnia, to restless leg syndrome.

“I’m a neurologist. I’ve been in the field for about 12 to 13 years, and one of my passions has been sleep disorders, because it’s one of those things where we can really help people.”

Particularly those who need help with a condition that’s far more impactful than jet lag.

“Jet lag is a condition that you’re lucky enough to have,” he concluded. “If you’re traveling to these places, you’re doing ok in life.”