A woman Sleeping on a flight / Google
Travelling, whether for leisure, work, or returning home, can be bothersome due to jet lag. However, experts suggest various ways to alleviate its effects, including the use of different apps.
A growing number of Canadians are looking forward to summer getaways despite cost-of-living concerns. Ipsos polling exclusively conducted for Global News indicates this trend. The farther one travels, the more severe jet lag can become.
According to Olivia Walch, CEO of Arcascope and a neurology researcher at the University of Michigan, crossing time zones triggers a significant adjustment in the body. People often lack awareness of their circadian or biological time, making it challenging to adapt to new time zones.
Jet lag disrupts the body's circadian rhythm, which regulates sleep cycles. It occurs when the body's internal clock becomes misaligned with the local time zone due to factors like exposure to light and food at unexpected times.
Common symptoms of jet lag include sleep disturbances like insomnia, difficulty falling or staying asleep, and daytime fatigue. Some individuals may also experience nausea due to irregular eating schedules. However, these effects are temporary, typically lasting about a day for each hour of time zone difference.
Several apps have emerged in recent years to help mitigate jet lag by guiding users on light exposure, caffeine intake, melatonin consumption, and meal timing. Examples include Timeshifter and Jetlag Rooster, which offer personalized schedules based on flight details and sleep patterns. Although their effectiveness varies, the primary goal is to align the body's circadian rhythm with the new time zone.
Arcashift, developed by Walch, targets shift work burnout but can also assist jet-lagged individuals with irregular schedules. While the accuracy and practicality of these apps may differ, they generally aim to advise users on adjusting to new time zones through light and meal cues.
Preparation is key to minimizing jet lag. Walch suggests gradually shifting sleep schedules a few days before travel, while Mistlberger recommends exposing oneself to light according to the new time zone. Although scientific evidence on app effectiveness is limited, emerging data suggests that light exposure and controlled schedules can rapidly adjust circadian rhythms.
In addition to app usage, strategies like "sleep banking" with naps before travel and maintaining physical activity levels can help overcome jet lag. While these methods may not entirely eliminate jet lag, they can significantly alleviate its effects and improve travel experiences.
