A total of 4.4 billion passengers boarded airplanes across the globe in 2023; experts estimate between 5 and 5.5 billion will take flight this year. Depending on the study, somewhere between 60% and 96% of those travelers will experience circadian misalignment — a fancy name for jet lag — as they cross time zones. Ways for dealing with jet lag are just as varied.
Time zone shuffle
On Dec. 17, 1903, when the Wright Brothers made their first flight at Kitty Hawk, North Carolina, no one was worried about jet lag. After all, that flight only lasted 12 seconds. It wasn’t until the 1930s, when aviators like Wiley Post began circumnavigating the globe, that people even noticed.
In his book, “Around the World in Eight Days,” Post describes what he calls time-zone displacement, which disrupts air travelers’ sleeping and eating cycles. Once jet-powered air transportation was introduced after World War II, several medical studies were launched on the adverse physiological and psychological consequences of rapid long-distance flights, according to the Federal Aviation Administration.
Put simply, humans have certain natural, internal patterns, called circadian rhythms, that regulate what time our bodies think it is. Time zones were first introduced by the railroad to standardize transportation and cargo schedules. Now, with Daylight Saving Time, the zones coordinate, as much as possible, with our internal clock. But when our natural sense of time is disrupted by travelling across these time zones, it causes varying symptoms we call jet lag.
Everyone’s body is a little different, and because of how our clocks are set, traveling west to east, opposite the sun, causes milder discomfort than going the other direction. Jet lag also gets harder the older you get. Symptoms can range from fatigue and sleepiness to irritability and impaired decision making, all the way to memory lapses and digestive issues.
So what can we do? Post claimed to have found ways to break what he saw as habitual behaviors. Scientists and medical researchers have suggested more reliable and practical means. And of course, pop culture and the internet have no shortage of cures — real or imagined.
The simplest solutions
Most people agree that the best first step is to get ample sleep the night before a long flight. This is generally good guidance — most people operate optimally with sufficient sleep, even if we don’t regularly heed that advice.
Another solid tip — stay hydrated. This is another common-sense suggestion, but it becomes even more important when flying. A variety of factors, including altitude, sitting for long periods of time and breathing recycled air, all contribute to flight as a dehydrating adventure. Additionally, the more water, even flavored water, in your system, the better your brain can function and adapt. Proper hydration also enables the body to be more limber and flexible.
It should be noted that water equals hydration. As tempting as coffee and alcohol may sound, they are both diuretics, meaning they actually decrease your body’s hydration level, often by triggering the need to urinate.
There is also some evidence that taking melatonin works as a short-term treatment for jet lag in adults. If you choose to, 3-6 milligrams, no earlier than 8 p.m. and no later than 4 a.m., can sometimes reduce recovery time.
The foot fist way
One of the most bizarre recovery methods for jet lag is famous because of its role in the movie “Die Hard.” On the plane to Los Angeles, John McClane’s seatmate tells him, after he gets where he’s going, to walk around barefoot — and make fists with your toes. “… better than a shower and a hot cup of coffee.”
The scene sparked many people to try it, even though jet lag is never mentioned in the dialogue. And if you’ve seen the movie, you know it doesn’t end well for Bruce Willis’ feet when he tries it, but the legend persists.
Goodnight moon
One popular idea that seems innocuous can be very dangerous. Despite warnings not to try it, many people still suggest or consider taking sleeping pills before their flight. Again, this seems like it might be a good idea, especially if you’re one of those people who can’t sleep on airplanes.
However, sleeping pills or a nap on the plane doesn’t significantly impact jet lag. Further, the human body is not designed for deep sleep while sitting. What’s worse, staying in a seated position for long periods escalates the risk of thrombosis, the formation of blood clots. Your body is designed to warn you before it becomes a problem, unless you’ve muted that alarm with sleeping pills.
One recommendation that may help with an in-flight nap is using a foot hammock, which allows your feet to sit in a more sleep-oriented position. You may get more restful sleep, but again, don’t mix with sleeping pills.
Barefoot in the park
If you’re of a more holistic bent, this advice will resonate with you. As soon as possible, once you’re on the ground, really get on the ground. Reconnect with the Earth’s electrons by walking barefoot in the grass or using a grounding mat or pillow. The results may be more psychosomatic than physical, but there’s no harm in trying.
Or you can try the opposite. Some frequent flyers recommend that you avoid sitting on comfortable furniture upon arrival. You’re less likely to fall asleep too early, maybe?
Here comes the sun
In the same vein, get yourself out in the sun as quickly and as much as possible. Circadian rhythms are affected by natural light, and the sun triggers cortisol, a chemical in your brain, to wake you up.
Not sure how well this works, but several social media influencers say you can try to gaslight yourself into thinking you’ve already slept enough. Regardless, you’ll want to fight that drowsy feeling. Experts say taking a nap or sleeping during the day can actually prolong the effects of jet lag.
Elizabeth Kay Macasadia, senior account manager at WorldStrides and an avid world traveler, recommends forcing your body to reset to the new time zone. “No naps, no going to bed in the middle of the day where you land; force yourself to stay awake till at least 8 p.m. in the time zone you arrive in. Maybe get occupied with shopping. Likewise, try to wake up no later than 9 a.m. on the second day in a new time zone. Most people think I am insane, but hands down, it is absolutely the best way to get yourself situated and be good to go practically by your second day in country.”
The Cleveland Clinic agrees. They also recommend adjusting your arrival time, if you are able. The later you get to your destination, the less time you have to fight sleepiness.
Adjust your settings
As long as you continue to move across vast distances at accelerated speeds, jet lag will be something you have to deal with. However, we can minimize the effects by getting enough sleep and water and working to reset our internal clocks. Evidence proves some methods clearly work better than others. But how you go about it is entirely up to you.
Zuzana Paar, creator of Amazing Travel Life, is a seasoned traveler and writer who has explored 62 countries and lived in St. Lucia, Dubai, Vienna, Doha and Slovakia. Her work has been featured in Fox News, NY Daily News, MSN and more; she has also appeared live on the Chicago WGN Bob Sirott Radio Show. When she’s not discovering new destinations, she shares travel tips and insider insights to help others experience the world in a unique and unforgettable way.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.