Jet lag can be a common problem for travelers, affecting their sleep patterns and overall well-being. Olivia Walch, a researcher at the University of Michigan and CEO of startup Arcascope, explains that crossing time zones can lead to extreme adjustment difficulties. Most people are not in tune with their circadian rhythm or biological time, leading to confusion when it comes to adjusting to a new time zone. In recent years, there has been a rise in the development of apps aimed at helping people overcome jet lag. These apps provide guidance on when to expose oneself to light or avoid it, as well as tips on managing sleep schedules.
Ralph Mistlberger, an expert in behavioral neuroscience, explains that our circadian rhythm plays a crucial role in regulating our sleep cycle and telling us when to sleep and wake up. Jet lag occurs when our body clock is out of sync with the current time zone. This can result in various symptoms, including sleep disturbances, insomnia, fatigue, and nausea. However, these effects are temporary and typically resolve within a few days as the body adjusts to the new time zone. Online apps such as Timeshifter and Jetlag Rooster offer personalized recommendations based on flight information and sleep schedules to help travelers combat jet lag.
Arcashift, developed by Olivia Walch, focuses on beating shift work burnout but is also beneficial for jet lagged individuals with irregular schedules. Different apps offer varying levels of accuracy and practicality when it comes to adjusting to a new time zone. Mistlberger recommends starting to shift your schedule a few days in advance of your trip to minimize the effects of jet lag. He emphasizes the importance of exposure to light in syncing your circadian clock with the new time zone. While scientific evidence on the effectiveness of these apps is limited, emerging data suggests that exposing people to light and putting them on controlled schedules can help shift their circadian rhythms quickly.
In addition to using apps to overcome jet lag, other strategies such as napping ahead of time, being active, and taking melatonin supplements can also be helpful. Walch advises travelers to engage in sleep banking before their flight to combat long periods of wakefulness. Knowing when to be active and exercise can also aid in overcoming jet lag. Melatonin supplements may help reset the body clock and alleviate jet lag symptoms. Mistlberger stresses the importance of good sleep in managing jet lag and recommends using apps to minimize the discomfort associated with traveling across time zones. Overall, the goal is to synchronize your circadian rhythm with the new time zone as quickly as possible.
