When you arrive after a long flight, you consult your watch which shows it is noon while your body thinks it is about 3am. Does it ring a bell? Crossing a couple of time zones makes almost every traveler suffer from jet lag which usually takes the form of time zone fatigue.
This kind of problem can completely ruin the first days of a trip or a work assignment. The good news however is that a few simple changes in daily routine can make a real difference. Here’s what works best from personal and others’ experience.
Why Time Zone Changes Make You Feel So Awful
Your body functions like a tiny clock that runs automatically and is called the circadian rhythm. Your internal clock is so finely tuned to the time your environment spends in darkness vs daytime that changing your day-length suddenly by flying long distances and changing time zones completely derails a whole biological mechanism and you get all these consequences: being tired when not supposed to be, sleep issues, brain fog, and occasionally a stomach upset.
Two factors that exacerbate jet lag: how far in time zones you travel, and in which direction your plane flies to a certain time zone. For example, flying east, such as flying from Australia to the US west coast on the way home, or flying from Perth to Sydney, has historically been known to be worse. Why do people tend to feel tired earlier with flying east? It’s easier to stay awake later in a new time zone than trying to get your body to follow an earlier bedtime.
Before You Go
Shift your sleep a little at a time. For a few days before a big trip, move your bedtime and wake time by 30 to 60 minutes towards your destination’s schedule. Small steps are easier on your body than one big jump.
Start well-rested. Heading off already short on sleep makes everything harder. Try to protect your sleep in the days before you travel.
Plan your arrival. If you can, avoid landing straight into an important meeting. A free evening or morning to settle in helps more than most people expect.
During the Journey
Set your watch to destination time. It sounds simple, but it helps your brain start thinking about the new schedule, and it tells you when to sleep and when to stay awake on the flight.
Drink plenty of water. Cabin air is dry, and dehydration adds to that groggy feeling.
Go easy on alcohol and caffeine. Both can chop up your sleep. Use caffeine earlier in your destination’s day, not close to when you want to sleep.
Move around. Walk the aisle, stretch, and shift positions. It helps circulation and keeps you from feeling stiff and sluggish on arrival.
When You Arrive
Get outside in the daylight. Light is the strongest signal to reset your body clock. As a rough guide, after flying east, morning light helps most. After flying west, evening light helps most.
Eat and sleep on local time. Have meals at local times, even if you’re not very hungry. Try to stay awake until a sensible local bedtime.
Keep naps short. If you’re desperate, a nap of 20 to 30 minutes can take the edge off. A long afternoon nap can leave you awake at 3am.
Be realistic about the first day or two. Save big decisions and demanding work for when you’re more alert, and give yourself some grace. Recovery often takes about a day for each time zone crossed, though it varies a lot between people.
Working Across Time Zones Without Leaving Your Desk
You don’t need a plane to feel this. Many Australians work across states, with up to a three-hour gap between the east coast and Western Australia when daylight saving is on. Early starts to catch up with eastern colleagues, or late calls to match the west, can leave you with a milder version of jet lag.
A few habits help:
- Get bright light early in your day, especially if you start early or work non-standard hours.
- Do your hardest thinking when you’re naturally most alert, and put routine tasks in your slumps.
- Keep your sleep and wake times as consistent as you can, even on weekends.
- Have caffeine earlier in the day, and stop several hours before bed.
- Try to protect at least some meeting-free windows so you can actually recover.
Staying Safe When You’re Tired
Fatigue affects reaction time and judgement, so it’s worth taking seriously. If you’re jet-lagged, avoid driving long distances soon after a long flight, and don’t push through if you feel your eyes closing. Pull over and rest.
When It’s More Than Jet Lag
Time zone fatigue should ease within a few days. If you’re constantly exhausted for weeks, keep falling asleep at inappropriate times, or wake up unrefreshed no matter how much you sleep, it’s worth speaking to your GP. It could be a sleep disorder such as sleep apnoea, or shift work sleep disorder if your job involves regular night work or rotating shifts.
For some diagnosed conditions, a doctor may prescribe a wakefulness-promoting medicine such as Modafinil. It’s important to know that jet lag itself isn’t an approved use for it in Australia, and it isn’t a shortcut around a big trip. If you think you might have an underlying sleep problem, the right first step is a proper assessment with your doctor.
Quick FAQs
How long does jet lag usually last? Most people feel back to normal within a few days. A rough rule of thumb is about one day per time zone crossed, but it varies.
Is flying east or west worse? Most people find flying east harder, because it means going to sleep earlier than your body wants.
Can I fix jet lag with coffee? Caffeine can help you stay alert for a few hours, but it doesn’t reset your body clock, and too much can hurt your sleep. Light and consistent sleep timing do more.
Should I take something to help me sleep on the plane? Ask your GP or pharmacist first. Sleep aids can interact with other medicines and aren’t right for everyone, and rules on products like melatonin have specific requirements in Australia.
The Bottom Line
Of course there’s no 100% prevention of the problem; you have to take measures to deal with the effects of the time zone change and also make them less painful. If you can, get some of your sleep shifted around to match your destination time zone prior to the journey. When you arrive, let nature set your new time schedule: daylight, night etc. Drink a lot of water, as dehydration is a major component in being tired. Stay alert by having a moderate intake of tea/coffee. However, it is better if these stimulants have to be used only after arriving and not so long prior to the trip.
You might want to consider a doctor consultation appointment in case you still feel very tired for weeks after returning. However, it should be remembered that the first couple of days can be really hard on you and therefore, you need to treat yourself with love and understanding.
If you have a valid prescription for a diagnosed condition, you can view our range, including Modafil MD 200mg, on our product pages.
This article is general information only and isn’t medical advice. Speak with your GP or pharmacist before taking any new medicine or supplement.