While going on vacation usually means fun and relaxation, one aspect of travel that may be less enjoyable is jet lag.

Jet lag, a temporary sleep disorder caused by a mismatch between your circadian rhythm and a new time zone, can affect anyone and be a nuisance during and after a vacation.  So how can people get over jet lag?

“Your body takes time to adapt to time change, and though most people can’t fully adapt their biological clock by more than one hour per day, there are strategies that can speed this process,” says Dr. Carl Bazil, a neurologist at NewYork-Presbyterian/Columbia University Irving Medical Center who specializes in sleep medicine.

“By maintaining good sleep hygiene, exercising early, and getting exposure to daylight, you can help your body’s internal clock adjust to the new sleep cycle at your destination.”

Health Matters spoke with Dr. Bazil to learn more about jet lag and tips to get a better night’s rest during your travels.

What is jet lag?
Dr. Bazil: Jet lag is an intense sleepiness or wakefulness at the wrong time of the day, resulting from your internal clock mismatching your current time zone after travel. We all have an internal clock that gets reset every day. Things like mealtimes, exercise, activity, and light exposure all help keep your clock regulated.

So, what happens when you change time zones? Your internal clock may struggle to catch up or delay.

Symptoms can include:

• Fatigue
• Sleepiness during the day
• Trouble sleeping
• Irritability

Everyone has different clocks, so their jet lag experience is individualized. Children may adapt quickly because kids can usually fall asleep more easily, compared to older adults where sleep tends to be lighter and more easily disrupted.

Is jet lag worse going east or west?
Jet lag is usually worse when travelling east rather than west.

When going west, it may be easier for people to stay up later and adjust to the time difference, as most people’s internal clocks are slightly more than a 24-hour cycle.

You can think about it in a sense of what we call “social jet lag.” If you work a nine-to-five job, on weekends you may stay up and sleep in a few hours later. Say your bedtime during the week is 10 p.m. and you wake up at 6 a.m., and on weekends you go to bed at 1 a.m. and get up at 9 a.m. It’s like you’re in New York on the weekdays and take round-trip to and from California for the weekend.

Many people can keep this schedule without disruption, but come Sunday night, you will have more trouble getting to sleep at the earlier time. Similarly, when traveling west, it’s easier to stay awake and delay your bedtime.

How long does it take to get over jet lag?
If you don’t make any changes to your routine or habits, your clock only shifts by about one hour per day. If you’re 12 hours off, it’s going to take you 12 days to completely readjust, unless you implement strategies to adapt to the time change.

Is there treatment for jet lag?
Preparing before and during your trip can help speed up the process of adjusting and avoiding jet lag symptoms.

The primary rhythms that impact your body’s clock include melatonin, which is a natural hormone secreted shortly after bedtime, and bright sunlight, which inhibits the production of melatonin.

Light exposure, exercise, short naps, and moderating caffeine intake can all help with getting over jet lag.

If you’re having difficulty adjusting, taking a melatonin supplement or prescription sleep aid when it’s time to go to sleep under the direction of your physician can be helpful.