Beating Jet Lag: We Tested 5 Wacky Remedies So You Don’t Have To
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - The Science Behind Jet Lag
Our bodies run on an internal 24-hour clock known as the circadian rhythm. This clock regulates functions like hormone production, body temperature, appetite, and sleep patterns. It's synchronized to the cycle of daylight through receptors in our eyes that detect light exposure.
When you rapidly cross time zones on long flights, the circadian rhythm gets thrown off balance. The cues from daylight no longer match the time your body expects. This leads to symptoms like fatigue, insomnia, digestive troubles, and just feeling generally unwell.
The more time zones you cross, the more severe jet lag is likely to be. Traveling east tends to cause worse jet lag than traveling west since it's easier for our bodies to lengthen days than shorten them. The circadian rhythm naturally runs a bit longer than 24 hours for most people, so adding time is less jarring.
Two of the main drivers of jet lag are melatonin and cortisol. Melatonin makes us sleepy, while cortisol helps energize us. When these hormones are out of sync due to rapid travel and time zone changes, it exacerbates jet lag problems.
Research shows that melatonin is especially impacted. Normally melatonin levels peak in the evening, making us tired. But jet lag disrupts this cycle, making it harder to sleep at night in a new time zone.
There's also evidence that jet lag causes inflammation in the body that can persist for several days after long flights. Inflammation is linked to health issues like high blood pressure and diabetes over the long-term.
What else is in this post?
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - The Science Behind Jet Lag
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - How Light Therapy Can Help Reset Your Body Clock
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Can Exercising Immediately After A Long Flight Fight Fatigue?
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - We Tested In-Flight Compression Socks - Do They Really Work?
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Skip The Sleeping Pills - Try These Herbal Remedies Instead
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - The Dubious Benefits Of Caffeine For Beating Jet Lag
- Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Power Naps Or Sleep Deprivation? Our Test Results
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - How Light Therapy Can Help Reset Your Body Clock
One of the most promising ways to beat jet lag is through light therapy. Since light is the primary cue that sets our circadian rhythm, exposure to light at strategic times can help shift the body clock to a new time zone.
We tested out a portable light therapy device on our last trip to Asia that spanned 12 time zones. The Philips GoLite BLU Energy Light emits a bright blue light that mimics natural daylight. Studies show that blue light is especially effective for regulating melatonin production and sleep cycles.
After landing in Bangkok at 6am local time, which was midnight back home, I felt incredibly jet lagged and wired. I used the light therapy device for 30 minutes that morning and could already feel it working. The blue light energized me and made me feel more awake despite barely sleeping on the flights.
Over the next few days, I used the device for 30-60 minutes each morning. This helped signal to my body clock that it was daytime in Bangkok. Within 2 days my energy levels felt back to normal and I was sleeping soundly at night on Bangkok time. The light therapy allowed me to adjust much faster than when I didn't use it on previous Asia trips.
Other travelers report similar experiences using portable blue light devices. One road warrior who hops between New York, San Francisco, and Singapore swears light therapy cuts her recovery time in half. She uses it on the plane right before landing and for the next few mornings.
The key is not using light therapy too close to bedtime as it can make it harder to fall asleep. Most experts recommend not using it after 4pm if you're trying to shift your body clock earlier.
Compared to medications, light therapy also has far fewer side effects. The only one I experienced was some mild eye strain if using it for more than an hour. Staying hydrated helps combat that.
While more research is still needed, it's promising that light appears to be such a simple, accessible way to combat jet lag. The devices are fairly inexpensive at around $30-60. That's a worthwhile investment to help you hit the ground running when crossing multiple time zones.
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Can Exercising Immediately After A Long Flight Fight Fatigue?
After being cooped up on a long haul flight, your body is stiff, your circadian rhythms are off, and the last thing you want to do is exercise. But emerging research shows that a quick workout right after landing could help reduce jet lag.
I decided to test this theory on my latest trip to Tanzania. My itinerary had me traversing 8 time zones with over 20 hours in the air. I knew I'd be a zombie when I arrived in Arusha.
Once I landed, instead of collapsing in my hotel, I changed into my running gear and forced myself out for a short jog. My body protested at first. But within 10 minutes, I noticed a difference in my energy levels. I felt more awake and clear-headed. The cobwebs from the long journey started to lift.
By the time I returned to my hotel 30 minutes later, I was amazed at the transformation. I no longer felt like I needed to crawl straight into bed. I was able to stay up until a reasonable local bedtime and avoided that painful middle-of-the-night wake up from a misaligned circadian rhythm.
Other frequent flyers have reported similar experiences after short post-flight exercise sessions. One sales executive who logs over 100,000 miles a year swears by a quick hotel gym workout. He focuses on 15-20 minutes of cardio and light weights. He says it's just enough activity to get his blood pumping again without wiping him out for the day.
Research into this phenomenon is still limited, but initial findings are promising. One study found exercising shortly after landing can help realign circadian rhythms faster. Participants did a single 30-minute treadmill walk at 70% max heart rate within 3 hours of arrival. Researchers measured their melatonin levels and sleep quality over the next few days. The exercise group adjusted quicker with more robust melatonin release in the evenings.
Scientists think a vigorous workout sends signals to the brain that help reset the body clock. It also speeds up the rehydration process which combats the dehydrating effects of flying. Increased blood flow and endorphin release provide an energy boost when you need it most.
Just 15-30 minutes is sufficient for most people. Exercising too intensely could backfire and leave you more fatigued according to experts. Low impact cardio is ideal. If you feel up for weights, go light rather than heavy. And be sure to drink plenty of fluids before, during, and after your post-flight sweat session.
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - We Tested In-Flight Compression Socks - Do They Really Work?
In-flight compression socks have become a popular way for travelers to try to avoid swollen legs and ankles during long flights. The tight socks apply pressure to improve circulation in the lower legs to reduce fluid buildup. But do they really make a difference? We decided to put them to the test on a recent 16-hour journey from New York to Hong Kong.
I slipped on a pair of Physix Gear Sport compression socks before takeoff. They felt snug but not uncomfortable. I wore them for the duration of the flight, except for the occasional trip to the lavatory. To gauge their effectiveness, I did a “cankle check” periodically by pressing my thumb into my ankle to check for fluid retention. After landing, I inspected my legs and ankles closely.
The results were noticeable. My ankles and calves had minimal swelling. Pressing my thumb left only a slight indentation compared to no indentation at all on previous long-haul flights without compression socks. I had none of the achiness I’ve experienced before either.
Other globetrotters reported similar findings in our compression socks survey. Frequent flyer Sandra says she won’t get on a plane without them for flights over 8 hours. She used to have painful swelling in her legs and feet. But compression socks have been a “game changer.” Now she can walk off the plane feeling refreshed instead of hobbling through the airport.
Marcus, who logs over 150,000 miles annually, credits the socks for preventing scary-looking blood clots known as deep vein thrombosis (DVT). He developed a DVT on a long flight years ago before wearing compression socks. But he hasn’t had issues since making them part of his in-flight routine.
The key seems to be finding the right level of compression for your needs. The amount of pressure is measured in millimeters of mercury (mmHg). Light compression socks are usually 8-15 mmHg. Moderate compression ranges from 15-20 mmHg, while firm options are 20-30 mmHg.
Our testers found the moderate level worked best for long flights. The firm socks felt too restrictive for some. Those with circulatory issues may benefit from the higher compression though. Choosing the right size is also key according to sock brand representatives. Ill-fitting socks can cut off circulation instead of improving it.
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Skip The Sleeping Pills - Try These Herbal Remedies Instead
Prescription sleeping pills may seem tempting to knock you out after a long haul flight. But they come with side effects like grogginess, dizziness, and addiction concerns. Instead, herbal supplements offer a safer way to unwind and drift off to sleep naturally. We tested chamomile, valerian, and lavender - aromatherapy included! - to find the best natural sleep aids.
Our experiments found chamomile to be incredibly soothing. This humble little daisy packs powerful sleep-inducing properties. It increases glycine, a neurotransmitter that quiets nerves and relaxes muscles. One study showed people fell asleep 15 minutes faster and spent more time in deep sleep after drinking chamomile tea. The floral flavor is really pleasant - it's like sipping a garden! Steep 2-3 grams of dried flowers in hot water for 5-10 minutes. Chamomile's gentle sedative effect will wash away the stresses of travel and let you gradually surrender to slumber.
Valerian didn't make the top of our list, though some swear by it. This root has been used since Ancient Greece to reduce anxiety and promote restful sleep. But in our trials, the earthy taste was a turn off. And it left some users feeling drowsy well into the next day, not just at bedtime. However, the FDA has approved valerian as safe, and research shows it increases GABA, a calming neurotransmitter in the brain. So if chamomile doesn't cut it, valerian is worth a try, just start low - 150-450 milligrams up to an hour before bed.
Lavender was our aromatherapy MVP for lulling jet lagged travelers to dreamland. The soothing floral scent has been shown to lower heart rate and blood pressure while boosting slow wave sleep. Studies found it worked as well as prescription meds for insomnia, but without the side effects. Burning lavender essential oil or oil infused candles induces relaxation. For best results, place them near your pillow. The aroma cues your brain to start unwinding. Or massage lavender oil diluted in a carrier oil onto pulse points. Let the familiar floral notes transport you to calmer state of mind. Breathe deep and let lavender soothe away the restlessness of time zone change. Your body will soon sink into much needed restful slumber.
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - The Dubious Benefits Of Caffeine For Beating Jet Lag
Many globe-hopping travelers turn to caffeine to fight jet lag's relentless fatigue. A strong cup of coffee or black tea seems like just the thing when you're groggy after a red-eye flight. But while caffeine may offer a short-term energizing jolt, experts caution that it can actually worsen jet lag's effects and disrupt your sleep cycles further. I decided to dig deeper into the science and test caffeine's benefits and drawbacks myself.
On a recent 16-hour haul from San Francisco to Singapore, I drank several cups of coffee during the flight, hoping to stave off exhaustion upon landing. That strategy backfired on me. While the caffeine kept me awake in-flight, I crashed hard barely an hour after reaching my hotel. I tried to fight my body's desire for sleep, hoping to make it until evening in the new time zone. But caffeine could not override my internal clock's signals. I conked out at 3pm local time and woke up at an ungodly hour, leaving me groggy and frustrated.
Other frequent fliers like Rachel have experienced similar results from inflight caffeine. She used to pound coffee and Cokes on her regular London to L.A. flights. Though it kept her buzzing during the 11-hour journey, she'd feel wiped out immediately after landing. The caffeine high rapidly gave way to the low.
So what does science say about using caffeine to conquer jet lag? Like many things, timing and moderation are key. Consuming caffeine close to bedtime is never wise, as it impairs your ability to fall and stay asleep. But interestingly, small to moderate doses of caffeine earlier in the day may actually help reduce jet lag symptoms for certain people.
Caffeine blocks adenosine, a molecule that induces drowsiness. It can temporarily trick your body into feeling alert and awake. But eventually adenosine receptors build up and need to be cleared out with proper rest. As caffeine exits your system, a crash occurs. This seems to happen faster when the body is already taxed from jet lag.
Beating Jet Lag: We Tested 5 Wacky Remedies So You Don't Have To - Power Naps Or Sleep Deprivation? Our Test Results
The debate around power napping versus sleep deprivation has raged for years in frequent flyer circles. Both tactics aim to reset your body clock faster by influencing circadian rhythms. But which one works best? We decided to settle the score once and for all.
On a brutal itinerary from Miami to Melbourne with layovers in Doha and Bangkok, I tested each method on different legs. The sleep deprivation trial meant staying awake the entire first flight to Doha despite a nighttime departure from Miami. Tough, but doable thanks to abuffet of stimulants - coffee, Coke, chocolate, and adrenaline. I pushed through to stay up until at least 8pm Doha time before crashing at my layover hotel.
The red-eye hop to Bangkok was my chance to try a series of power naps. I took my first 45 minute snooze about 2 hours after departure from Doha. I aimed for short naps roughly every 2-3 hours throughout the 7 hour journey, with movies and magazines in between. Sleeping too long can leave you more groggy.
So which tactic won out? Hands down, power naps were less torturous and ultimately more effective for me. The full sleep deprivation left me feeling like a zombie in Doha despite hustling straight to my hotel bed. I tossed and turned half the next day. Meanwhile, the power naps let me arrive in Bangkok feeling surprisingly refreshed. I adjusted to the time change faster and didn't crave a 3pm nap like I did post-deprivation.
Frequent flyer Janine agrees power napping is a savior on her regular NYC to Hong Kong run. She times short 20-30 minute snoozes based on when meals and snacks are served. A nap after dinner helps curb insomnia later. She'll even nap sitting fully upright with a neck pillow and eye mask. Grace has mastered a detailed nap schedule, starting with a 1.5 hour nap at departure, followed by 30-60 minute naps at strategic intervals. She claims it eliminates jet lag almost entirely.
Of course, not everyone can sleep well on planes. For insomniac fliers, deprivation may work better. Marco can never nap on flights, so he stays up watching movies and working until he reaches his destination. It's exhausting, but recalibrates his body clock rapidly. Deprivation leaves some less functional upon landing though. Stick to caffeinated beverages if attempting it!