So, in general, do these activities at whatever hours you're trying to tell your body is daytime. After all, your body probably isn't used to you exercising in the middle of the night. The same goes for exercise, Colwell says. For example, if you normally eat breakfast at 8 am in New York, eat breakfast at 8 am in London, too. So try to adjust your meals to wherever you are. Some research has shown in mice that eating causes changes in insulin levels, which in turn influence the body's timekeeping. 6) Adjust your eating and exercising, too If you want to play around with an app that customizes ideal light exposure schedules based on your journey, check out Entrain. And limit light exposure near bedtime, including from computers and televisions. If you're trying to adjust to a new time zone, get lots of light during daylight hours, especially in the mornings. Remember that outdoor light is generally better for retraining your brain - it's brighter than indoor light (even on a cloudy day). 5) For longer trips, use light to adjust to the new time zone To stay on California time as much as possible, they might want to stay indoors or wear shades in the New York morning and crank up the light exposure in the afternoon and early evening. The reverse would be true for California natives visiting New York for a short while. During your trip, you might want to go for a walk outdoors early in the California morning (when it's midday in New York), but stay away from bright light in the California evening (when it's night in New York). So, for example, say you're visiting Los Angeles from New York City. Because light is the main signal that tells your brain when to be sleepy or not, this means exposing yourself to bright light in the new time zone when it's daytime back home and avoiding bright light when it's nighttime back home. You can do that by tweaking your light exposure. So if you're just going somewhere for a few days, consider trying not to adjust to the new time zone, says Colwell. Your body takes several days to adjust to a new sleep schedule. These sunglasses are just to keep us on our sleep schedule back home. 4) For short trips, it might not be worth trying to fight jet lag That's why researchers recommend drinking plenty of water before and during your flight (and avoiding dehydrating alcoholic and caffeinated beverages), walking around during flights to improve circulation (and the amount of oxygen getting to your brain), and possibly taking an aspirin the day before and the day of your journey (which should also improve circulation). As Joseph Stromberg explains, the lower oxygen and dry air on planes can have all sorts of ill effects. Jet lag isn't the only reason people feel terrible after flying - the jet itself can take a toll. Avoid it when it would be nighttime there. Seek out bright light when it would be daytime at your destination. For those traveling east, do the opposite.) And shift your light exposure accordingly, too. (For those traveling west, go to bed and get up a bit later. Start going to bed and getting up a little later or earlier, depending which direction you're traveling. That will give you a head start for when you get there. If you're planning to be in your new time zone for a while, you can start the adjustment process before you even leave home, says Christopher Colwell, a professor of psychiatry at UCLA who studies circadian rhythms. 2) For longer trips, adjust your body's clock a bit ahead of time No reason to add extra sleep deprivation on top of jet lag.Īnd how do you know if you're sleep-deprived in the first place? If you regularly fall asleep within five minutes of lying down, that's a sign of sleep deprivation (or a sleep disorder), according to the National Institute of Neurological Disorders and Stroke. You're probably going to lose some sleep while traveling, so you may as well start off in a good place. So here are a few ways to beat jet lag, or at least make it more tolerable: 1) Make sure you're well-rested before traveling The key insight here is that the body's sleep cycle naturally responds to certain environmental cues - including bright light and food - and you can take advantage of that to shift your sleep cycle accordingly. And you're feeling generally awful 24/7.įortunately, sleep researchers have found ways to make jet lag less terrible. All of a sudden, you're wide awake in the middle of the night. Jet lag can nearly ruin a trip and totally throw you off.
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