The Real Reason Jet Lag Is Worse When Flying East
If you’ve traveled across multiple time zones, you’ve likely felt the impact of jet lag, but why does it seem more intense when you fly eastward? It turns out, it’s not just the length of the flight, but how your body adapts to the time difference that makes the eastward journey tougher to handle.
Why Jet Lag Happens
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Jet lag occurs when your body’s internal clock, also known as the circadian rhythm, doesn’t align with the local time at your destination. Typically, the circadian rhythm aligns with the 24-hour cycle of light and dark, characterized by periods of alertness during the day and rest at night. However, when traveling quickly across time zones, your circadian rhythm struggles to adjust as rapidly as the time zone change.
Traveling westward generally involves lengthening your day. For instance, a trip from New York to Los Angeles gives your body a few extra hours to adjust to the time change. You’re essentially pushing your internal clock backward, which most people find easier to adjust to. Staying up later feels more natural for most, as it’s simply an extension of the regular day.
Why Going East Is Tougher
Eastward travel, on the other hand, requires shortening your day by advancing your circadian rhythm, and this is where the real challenge lies. When you fly east, such as traveling from New York to Paris, your body has to adapt to an earlier bedtime than it’s used to. This shift can be challenging because your body is working against its natural rhythm.
A significant portion of the population, approximately 75%, has an internal circadian rhythm that is longer than 24 hours, meaning they naturally “travel west” with their daily patterns. Because of this, adjusting to a longer day is easier than trying to fall asleep earlier than usual. On the other hand, only about 25% of people with shorter-than-24-hour rhythms may find it easier to adjust to eastward travel.
Tips for Coping with Eastward Jet Lag
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If you’re headed east and want to minimize the effects of jet lag, here are some strategies that may help:
Light has the power to reset your circadian rhythm. After arriving at your destination, try to get as much natural sunlight as possible. If that’s not an option, a light therapy lamp or simply using your phone or computer for light exposure can help shift your body’s clock.
About two days before you leave, try adjusting your sleep schedule by going to bed and waking up earlier. This proactive step can help your body adjust gradually to the new time zone before you even arrive.
Many people find that taking melatonin supplements helps realign their internal clock, also known as their circadian rhythm. Melatonin, a hormone that regulates sleep, can help you get rest at the right times. However, timing is critical, so consult a healthcare provider before trying it.
Flying can cause dehydration, and dehydration can exacerbate the symptoms of jet lag. Drink plenty of water during your flight and after you arrive to help your body recover more quickly.