The science behind Jetlag
Start by researching the time zone of your destination. In order to prepare for your trip you should then simulate the time of day there with a blue light. The scientific background lies in the way our circadian rhythmworks – an individual 24.5-hour cycle that influences our physical and mental well-being. This system regulates the cyclical occurrence of wakefulness and sleeps through a series of oscillatory networks.
Blue light or blue sky?
To avoid the negative effects of Jetlag you need to find a way to convince your brain cells that you have changed time zones. Because, even if your body has already moved, your inner system is still adapted to the time zone in your home. Studies from Flinders University in Adelaide Australia conclude that you can actually use blue light intentionally to change your circadian rhythm. Blue light is typically found in LEDs, phone screens, or special light therapy lamps. Consequently, your strategy, if you are traveling east, should be to expose yourself to blue light for a certain amount of hours before you wake up. On the other hand, if you are traveling west you should try to avoid blue light and direct sunlight immediately after you wake up. Instead, wait several hours to expose yourself to these types of light. About a week before your trip is the right time to start light therapy with the goal to adapt your circadian rhythm to a new time zone.
The circadian rhythm controls when our body feels sleepy.
To be honest: it is not us who came up with this solution but a method that has been proven to be effective by Studies from Flinders University in Adelaide Australia. As one outcome of their research, they concluded that you can actually use blue light intentionally to change your circadian rhythm. Blue light is typically found in LEDs, phone screens, or special light therapy lamps. Consequently, your strategy, if you are traveling east, should be to expose yourself to blue light for a certain amount of hours before you wake up. On the other hand, if you are traveling west you should try to avoid blue light and direct sunlight immediately after you wake up. Instead, wait several hours to expose yourself to these types of light. About a week before your trip is the right time to start light therapy and get your circadian rhythm adapted.
You can use blue light intentionally to change your circadian rhythm.
Coffeine & Sleeping pills – the backup solution
Not everybody has time to adapt slowly in advance. Even though this is the recommended method, there are several alternatives. One of them is buying the local coffee or black tea specialty for boosting your energy with caffeine. In addition, sleeping pills at night can support quickly acclimatizing to the time zone. A natural sleeping remedy could also include Melatonin. However, only use this medication if absolutely necessary and discussed it with a doctor.
Immerse youself!
Finally, try to simply immerse yourself into your trip and the time of day of the country you’re visiting. Being out in the daylight is a kind of passive light therapy. Eating at regular meal times, is also very helpful. Since consuming nutritional food late at night will make you stay awake longer, try to adapt your eating schedule as soon as possible. Additionally, staying active will give you more energy throughout the day and make you sleepy in the evening. These remedies are not only helpful for treating jetlag but will most likely increase your overall enjoyment of the trip.
Hopefully some of these tips will help you out during your next business trip or vacation because we want you to enjoy your trip to its fullest potential! Excited to choose your next destination? Feel free to get inspired by our accommodations all over the world.