Leave it on a Jet Plane!
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It had been over a week since I had returned from France and I had lost interest in the pleasures of daily life. I was tired and withdrawn. What was wrong with me? Was I clinically depressed? Had I somehow damaged my thyroid? Fortunately, a photographer friend, Anja Hitzenberger, who often travels internationally for work, pointed out that my malady was probably jet lag. Jet lag occurs when the body's circadian rhythms are out of sync with the environment causing us temporary mental and physical dysfunction. What a relief! However, this year I am taking out my naturopathic tool kit and preventing jet lag altogether.
The Challenge of Jet Lag
Jet lag can dampen the excitement of international travel with its array of uncomfortable symptoms, from fatigue and gastrointestinal issues to headaches and general malaise. It occurs when our internal body clock, or circadian rhythm, is out of sync with the new time zone we find ourselves in.
Understand the Circadian Rhythm
At the heart of our circadian rhythm is the suprachiasmatic nucleus in the hypothalamus. This tiny but mighty part of our brain regulates not just sleep but also blood pressure, hormone secretion, and oxygen utilization.Melatonin, the hormone secreted in response to darkness, plays a pivotal role in this process, helping signal to our bodies when it's time to rest.
Looking for more information on the Circadian Rhythm? Watch my “Better Sleep Now” youtube video.
The Impact of Light and Zeitgebers
Light exposure and zeitgebers (time cues) like meal timing significantly influence our circadian rhythm. Our cell phones, laptops, and other devices often emit blue light, which can disrupt melatonin production. However, understanding and manipulating these cues can help us adjust more quickly to new time zones.
Melatonin: A Travel Essential
Melatonin supplementation can be a game-changer for adjusting to new time zones. My dosing strategy involves starting with a very small dose of melatonin a few days before an international trip to help adjust my body gradually to the new time zone I will be in. The dosage and timing should be adjusted based on the number of time zones you'll be crossing and whether you're traveling eastward or westward.
Starting Dose: Begin with 0.25 to 0.5 mg of melatonin 3 to 4 days before your departure. This low dose is crucial to avoid the grogginess often associated with higher doses.
Adjusting the Dose: Gradually adjust the timing of your melatonin intake based on your travel direction (eastward or westward) and the number of time zones you'll be crossing. For eastward travel, take melatonin earlier each evening, starting an hour before you generally fall asleep, to mimic the earlier nightfall of your destination. For westward travel, do the opposite, taking it later each night.
Example for Eastward Travel: If traveling from New York to Paris (6 hours ahead) and generally fall asleep at 10 p.m, you might take melatonin at 10 p.m. on the first night, 8 p.m. the next, and 6 p.m. on the final night before departure.
Example for Westward Travel: If traveling from Paris to New York (6 hours behind) and typically go to bed at 11:00 p.m. New York time, you would take 0.25 to 0.5 mg of melatonin at 12:00 a.m. (midnight) on the first night, 1:00 a.m. the next, and on the final night before departure, take melatonin at 3:00 a.m.
Day of Travel: On the day of your flight, take a full dose of melatonin (1 to 3 mg) at what will be your bedtime at your destination. This helps anchor your sleep cycle to the new time zone.
For example, if you plan to go to bed at 11:00 p.m. Paris time (which equates to 5:00 a.m. Paris time), you would take the full dose at 5:00 a.m. New York time on the day of your flight.
Combination of Immediate and Sustained Release: I prefer using both immediate and sustained-release melatonin to ensure a quick onset of sleep and maintenance throughout the night. A typical dose might include 1 mg of immediate release combined with 2-3 mg of sustained release.
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The Argonne Protocol
The Argonne Diet, also known as the "Anti-Jet Lag Diet", was developed by Dr Charles Ehret, a chronobiologist, for the US Air Force in the 1980s to quickly adjust their body clocks to significantly reduce the impact of time adjustments. I incorporate this protocol with a few key components:
Meal Timing: Begin adjusting your meal times to match those of your destination a few days before departure. Incorporating protein into your meals is crucial, as it can help stabilize blood sugar levels and provide sustained energy, which is particularly important for adjusting to a new time zone. For breakfast, consider high-protein foods such as eggs, yogurt, or a protein shake. This helps signal your body's internal clock that a change is coming and supports the adjustment process.
For example, if breakfast in Paris is at 8:00 a.m., which is 2:00 a.m. New York time, try to have a small meal or snack around this time.
Light Exposure: Manage your exposure to light carefully. Seek bright light in the morning if you're traveling eastward, to advance your body clock, and seek evening light when traveling westward, to delay it. Use sunglasses to minimize unwanted light exposure during your adjustment period.
Caffeine and Sleep Timing: Use caffeine strategically in the morning to help wake up your body in the new time zone and avoid it in the afternoon and evening. Also, adjust your sleep times gradually in the days leading up to your trip to more closely match your destination's local time.
Optimizing Sleep While Traveling
Ensuring quality sleep while traveling is crucial for minimizing jet lag and enjoying your trip. Here are some strategies that I use to prioritize sleep quality:
Sleep Environment: Make your sleep environment as comfortable and familiar as possible. Travel with a sleep mask and earplugs to block out unwanted light and noise. Consider a portable white noise machine or app to drown out unfamiliar sounds.
Supplements for Sleep: Magnesium is one of my favorite supplements for promoting relaxation and sleep. Taking a magnesium supplement in the evening can help improve sleep quality, especially when adjusting to a new time zone.
Preventing Dehydration: Stay well-hydrated during your flight and throughout your trip. Dehydration can worsen the symptoms of jet lag, so drinking plenty of water is essential.
Physical Activity: Engage in light physical activity, like walking or stretching, especially after arriving at your destination. This can help reset your body clock and improve your sleep quality.
Mindful Consumption
Be cautious of caffeine and alcohol intake, as these can further disrupt your sleep patterns. Opting for meals that are balanced and avoiding heavy consumption of refined carbohydrates and sugars can also support better sleep.
Naturopathic Support
Traveling opens up a world of experiences, and jet lag shouldn't hold you back from enjoying every moment. I hope this blog has provided valuable insights for you to use on your next international trip! If you found this post helpful, please show your support by liking it. Don't forget to subscribe to our YouTube channel for more naturopathic tips for traveling.
At Simplicity Health Associates in New York City, we help many patients understand the health conditions and how natural alternatives can help. If you have been struggling with a health concern, please consider booking an appointment with Dr. Pauline Hoang, or myself, Dr. Ivy Branin.
FAQs
What is the fastest way to get over jet lag?
The fastest way to overcome jet lag involves a combination of strategies, including adjusting your sleep schedule to the new time zone a few days before your trip, using melatonin supplements wisely, staying hydrated, and seeking exposure to natural light during the day at your destination. Implementing the Argonne protocol, which focuses on the timing of light exposure, meals, and sleep, can also significantly speed up the adjustment process.
How long does it take jet lag to go away?
The duration of jet lag varies from person to person and depends on the number of time zones crossed. Generally, it can take about a day per time zone crossed for your body to adjust to the new local time. However, using the strategies outlined above can help reduce this adjustment period.
How do pilots deal with jet lag?
Pilots often use a combination of strategies to manage jet lag, including strategic napping, maintaining a healthy diet, staying hydrated, and using the Argonne Diet to adjust their body clocks more rapidly. Pilots also pay close attention to light exposure, using sunglasses or seeking bright light at strategic times to help reset their circadian rhythms.