Jet lag can be defined as disorientation of the internal body clock due to travel across multiple time zones, and it can turn a family vacation into a challenging experience, especially when young children are involved.
You may be reading this article because you’re preparing for a big family trip and you’re looking for ways to manage jet lag with your young children… Or perhaps you’re reading this from your phone at 3 am in a foreign country while your toddler sits wide awake beside you munching on crackers without a care in this world and you need to save your vacation (and sanity) by figuring out how to get them to sleep (been there). The bad news is that according to the Mayo clinic, it usually takes about one day to recover from each time zone crossed (1) – so an 8-hour time change might take eight days to adapt to. The good news is that there are some tricks that can help kick jet lag a bit faster than that!
In this article, you’ll learn what exactly jet lag is, what the circadian rhythm is, and ways you can help manage jet lag in kids and adults so you can get back to enjoying your vacation.
Understanding Circadian Rhythm To Understand Jet Lag
Your circadian rhythm plays a fundamental role in regulating sleep-wake cycles by coordinating a synchronized pattern of physiological and behavioral changes over a 24-hour period. Governed by the suprachiasmatic nucleus (SCN) in the part of the brain called the hypothalamus, your circadian rhythm releases cortisol (a stress hormone) in the morning to promote wakefulness and secretes adenosine throughout the day to build sleep pressure, and then ultimately releases melatonin in the evening to prepare the body for sleep (2).
While your circadian rhythm responds primarily to external cues from light exposure, this response isn’t instantaneous and it usually takes about one day to adapt to one hour in time change. When crossing multiple time zones, circadian rhythms can be thrown into disarray, leading to cranky little ones (and parents) that can’t seem to fall asleep or wake up at the correct time in their new time zone. This feeling of being out of sorts is what we call jet lag.
The Difference Between Traveling East and West
The direction of travel (eastward or westward) can significantly impact how we experience and recover from jet lag. It can be more challenging to travel eastward than it is to travel westward. This is because when traveling eastward we are essentially “losing” time. The adjustment period tends to be longer, and travelers may experience difficulties falling asleep at the earlier local bedtime. It can also be challenging to wake up at the correct time at your destination, because “morning” at your destination might still feel like the middle of the night according to your internal clock.
On the other hand, when heading westward, we are “gaining” time, which can be somewhat more forgiving to the circadian rhythm. When traveling westward, we will feel ready for bed at nighttime in our hometown, but it’ll be earlier at our destination. For most people, it is easier to “stay up late,” especially in an exciting situation like a vacation, than to force themselves to go to bed early.
Using Light To Manage Jet Lag
Leveraging light is a powerful strategy for effectively managing jet lag. Exposure to natural sunlight, especially during the morning in a new time zone, helps recalibrate your circadian rhythm and signals to your body that it‘s time to be awake (3). The light frequency that is emitted during the early hours of the day leans more red on the light spectrum, and your brain understands this frequency to signal that it is morning (4). Whenever possible, try to get outside within 20 minutes of waking in the morning to get natural light in the eyes.
This same principle applies to winding down in the evening: at night your brain relies on low light to signal that evening has arrived. This also means that minimizing exposure to artificial light in the evening, particularly blue light from screens, aids your brain in understanding what time it is (5). If the brain gets “evening” signals from the environment, that will encourage the production of melatonin and facilitate the transition to the sleep phase (6).
By being mindful of this, we can effectively use the power of light to “hack” the circadian rhythm and expedite the adaptation process to minimize the disruptive effects of jet lag.
On this same note, it is very important to avoid screens during the night if you or your child are unable to sleep. It may be hard, especially if you are trying to keep one child quiet so another can sleep, but screen usage in the middle of the night is especially disruptive to the circadian rhythm.
Melatonin For Jet Lag
Melatonin is a hormone produced by the brain that helps regulate sleep-wake cycles (7). It’s the hormone that signals to your body that it is time for bed. Melatonin’s ability to induce sleep drive makes it a very useful tool for jet lag (3). By taking melatonin at the appropriate local time, travelers can effectively signal to their bodies that it’s time to transition into the sleep phase, helping to align internal clocks with a new time zone.
Did you know melatonin is naturally present in some foods? Read this article: Melatonin Rich Food Sources & Bedtime Snacks
For more on melatonin, read this article: Top Seven Reasons Why I Prescribe Melatonin In My Integrative Medicine Practice
Bedtime Routines
Maintaining a consistent bedtime routine is a way to encourage smooth nights for kids, and it is especially important when facing jet lag. If you know you’ll be traveling soon, I recommend really dialing in on a consistent and predictable bedtime routine starting several weeks before your trip. When you arrive at your destination, keep up your same bedtime routine. This will help signal to your child that it is bedtime, even when their circadian rhythm may be sending them other signals. Make sure to bring comfort items like special stuffies, blankets, and noise machines on your trip – now is not the time to change things up!
For more on bedtime routines, see these articles: Sleep Essentials For Kids and Enhance Sleep Naturally With Dr. Green Mom’s Bedtime Mocktail.
Calming Herbs For Sleep
Herbs and botanicals have long been recognized for their potential to promote relaxation and improve sleep quality (8). Examples include lemon balm, passionflower, and chamomile for gentle relaxation. Some ways these herbs can be used include brewing them into a tea or consuming them as a glycerite. Both are great options for kids that need a little help winding down. Make sure to try these herbs out at home first, rather than on the plane or at your destination.
Summary
Jet lag can make family vacations challenging, especially with young children. Managing jet lag can be made easier through leveraging light exposure, using melatonin supplements at the local bedtime, maintaining a consistent bedtime routine, and using calming herbs.
References:
- Mayo Clinic. (2018). Jet lag disorder – Symptoms and causes. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027
- Reddy S, Reddy V, Sharma S. Physiology, Circadian Rhythm. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519507/
- Roach, G. D., & Sargent, C. (2019). Interventions to Minimize Jet Lag After Westward and Eastward Flight. Frontiers in Physiology, 10. https://doi.org/10.3389/fphys.2019.00927
- Rivera, A. M., & Huberman, A. D. (2020). Neuroscience: A Chromatic Retinal Circuit Encodes Sunrise and Sunset for the Brain. Current biology : CB, 30(7), R316–R318. https://doi.org/10.1016/j.cub.2020.02.090
- Blume, C., Garbazza, C., & Spitschan, M. (2019). Effects of light on human circadian rhythms, sleep and mood. Somnologie : Schlafforschung und Schlafmedizin = Somnology : sleep research and sleep medicine, 23(3), 147–156. https://doi.org/10.1007/s11818-019-00215-x
- Masters, A., Pandi-Perumal, S. R., Seixas, A., Girardin, J. L., & McFarlane, S. I. (2014). Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment. Brain disorders & therapy, 4(1), 1000151. https://doi.org/10.4172/2168-975X.1000151
- Suni, E. (2022, April 8). Melatonin and Sleep. Sleep Foundation. https://www.sleepfoundation.org/melatonin
- Bruni, O., Ferini-Strambi, L., Giacomoni, E., & Pellegrino, P. (2021). Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. Nutrients, 13(2), 530. https://doi.org/10.3390/nu13020530
