![]() Eating and digestion promote wakefulness and affect your circadian rhythm. However, Harris says it’s important to use naps “thoughtfully,” taking into consideration the time zone you’re heading toward to help you get through the day once you land. This will give you the best chance at catching up on those precious zzz’s before you hit the ground running in your new time zone. Shelby Harris, Sleepopolis’ director of sleep health. Get comfortable on the plane, says Dr. ![]() It might be challenging to stay awake, but doing so means you can fall asleep at the appropriate time in the new environment, which may help get your circadian rhythm back on track a little faster. Stay awake until you’re close to bedtime in your final destination.And use our jet lag calculator to get started! Do it gradually using 30-minute increments. Weiss says it’s really important to adjust bedtime and wake-up time to the new time zone in the days before your trip. “It can lead to chronic insomnia and circadian rhythm disorders.” Tips for Adjusting To A New Time Zone “ Jet lag usually only has long-term health effects for those who change time zones often - for example, pilots, flight attendants, and frequent business travelers,” Light explains. “Jet lag, and this circadian rhythm desynchronization, has negative impacts on health, including fatigue, headache, dehydration, changes in appetite, constipation or diarrhea, sleep disturbances, insomnia, and mood swings ,” says Weiss.įortunately, these effects are usually temporary and only linger before your internal clock readjusts based on exterior signals in the new environment. We won’t lie - you may not feel great when you change time zones. Is Changing Time Zones Bad For Our Health? Check out our jet lag calculator for a personal sleep plan that will help you reduce travel fatigue before you jet off. Still, Light cautions that there isn’t currently enough research to validate this conventional wisdom, so use it as a benchmark to help plan ahead for travel. The standard rule of thumb is that it takes the body one day to adjust to every hour of time zone difference. “It’s harder to advance your internal clock and feel tired earlier than it is to delay your internal clock and stay alert later.” How Long Does It Take To Adjust To A New Time Zone? Something else to keep in mind: “It’s more difficult to adjust when you travel east and ‘lose’ time than when you travel west and ‘gain’ time,” says Stephen Light, certified sleep science coach and CEO/co-owner of Nolah Technologies. “Even small changes in time zone influence our physiology however, more dramatic changes - more than six hours - tend to impose more limitations until our bodies adjust to the new photoperiod at the new location,” Weiss explains. ![]() This effect can leave you feeling wired at night and sleepy during the day.Īdditionally, the length and direction of travel across time zones will have a bigger impact the farther you go. In other words, your internal clock no longer matches up with the light cycle in the new time zone, meaning your energy levels will correlate with the time zone you came from rather than the one you’re in. “The changes in photoperiod desynchronize our circadian rhythm when we travel across different zones,” says Weiss. But the biggest cue is what’s known as photoperiod, or the duration of natural light between sunrise and sunset. Carleara Weiss, a member of the American Academy of Sleep Medicine and sleep advisor to Pluto Pillow. “It uses environmental and behavioral cues to understand the time of the day - for example, the timing of sunrise and sunset, the time we eat meals, the work schedule, exercise,” explains Dr. This is the system that dictates when you feel tired and when you feel awake and alert, and it’s synced to the time zone where you live. It all comes down to that amazing mechanism - your circadian rhythm. Why Is It Difficult Adjusting To Different Time Zones When Traveling? But all is not lost! We asked a few sleep experts how to adjust to different time zones so you can get your sleep/wake cycle back up to speed. And that can have pretty cascading effects, at least for a few days. Your body’s circadian rhythm is working based on the time at home, not local time. If you’ve ever found yourself wide awake in the middle of the night (or ready to snooze mid-afternoon) after traveling from one time zone to another, you’re intimately familiar with jet lag.
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