Matthew Walker’s 6 Tips for Curbing Jet Lag Symptoms

Dr. Matthew Walker is a specialist in the study of slumber and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. The influential British neuroscientist is the author of the international bestseller Why We Sleep (2017), recommended by The New York Times for “night-table reading in the most pragmatic sense” and endorsed by Bill Gates. In addition to examining how sleep affects the brain and body, Matthew has analyzed everything from its role in Alzheimer’s disease and depression to how it can facilitate learning and, potentially, extend our life expectancy. He received his Ph.D. from the Medical Research Council at Nottingham University in London in 1996, eventually becoming an assistant professor of psychiatry at Harvard Medical School in 2004. As a certified sleep scientist, Matthew has conducted extensive research and studies into the impact of sleep and how it affects our physical and mental health.

Jet lag is the temporary disruption to your body’s circadian rhythm that occurs after traveling between or through different time zones. Jet lag, also known as desynchronosis, travel fatigue, or flight fatigue, is an internal lag between your arrival in a new time zone and your biological clock, which is still tuned to the previous time zone. Jet lag symptoms include excessive daytime sleepiness, memory issues, confusion, poor sleep quality, headaches, mood swings, and digestive issues like constipation. While there is no cure for jet lag, there are many ways to offset the disruption, including naps, avoiding alcohol and caffeine, sleeping during your flight, and adequate bright light exposure.

Jet lag may not be avoidable for anyone who travels to different time zones, but there are many methods to help your internal clock adapt to time zone changes. Here are some of sleep expert Matthew Walker’s tips on how to offset jet lag:

1. 1. Change your clocks right away. As soon as you are seated on the plane, change all of your clock faces (on your laptop, watch, and any other device) to the local time of your destination. Once you set all devices to the new time zone, you’re already starting to think and operate on time in that destination, which will help manage the rest of the trip.
2. 2. Sleep during the first half of a long flight. Most people do this the opposite way around: they stay awake for the first half of their air travel, then fall asleep towards the end. If your long flight leaves in the middle of the day, try to fall asleep earlier on, then stay awake for at least 12 hours from the point that you wake up on the plane to the point that you expect or wish to go to sleep at night in that new time zone on the first night. You need at least 12, 14, even 16 hours of healthy sleepiness to fall asleep and stay asleep. While you won’t get a full night of sleep on the plane, the lingering sleep deprivation will help you fall asleep a bit more naturally later the following evening in the new time zone. Planes are not ideal for quality rest, but you can use eye masks and earplugs to help facilitate a more peaceful environment and encourage your body to sleep.
   
3. 3. Avoid alcohol. While alcohol can quickly put you to sleep, it can lead to sleep problems later in the night and drowsiness the next day. Alcohol, along with caffeine, can make it more difficult for your circadian system to reset, so avoid consuming these substances to adjust your 24-hour cycle forcefully.
4. 4. Bright light exposure is vital. When you wake up in your new time zone, it's essential to go outside for daylight. We need sun every day, but it's especially impactful under conditions of jetlag. Try to exercise or walk for 20 to 30 minutes to allows your body to get adequate time in the sun. When you are out in the morning, under conditions of jetlag, avoid wearing shades, so you can get the full impact of the sun, which will prevent or reduce the melatonin which your suprachiasmatic nucleus will continue to release while you’re awake because it's in a state of confusion. Using daylight as a tool to strategically block melatonin production will make you feel more awake during the day.
5. 5. Adjust your new schedule accordingly. After you have arrived in your destination time zone, resist the urge to eat when you are hungry because it's typically not going to be the time of day when everyone else is hungry and having meals. Try to eat at the standard meal times for your destination to help your brain and body reset more quickly.
6. 6. Nap strategically. If you feel as though you must nap to sustain some degree of mental capacity and fortitude, try to rest as early as you can in the day. Consider a late-morning nap or an early morning nap, if possible. Keep the nap between 10 to 20 minutes, just to take the edge off while still setting yourself up for success at night. You don't want to release too much of the healthy sleepiness you’ve accumulated during the day.

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