Using Light Therapy for Jet Lag
Traveling to new destinations by plane can be thrilling, from experiencing unique cultures to enjoying different cuisines—but this adventure often comes with one big downside: jet lag.
Long flights can throw the internal body clock off balance, especially when crossing multiple time zones. Travelers struggle to stay awake during the day or get a good night’s sleep. Adjusting to the new time zone takes time, and the misalignment between your natural rhythm and local time can make vacations or business trips hard to enjoy.
However, light therapy offers a non-invasive and natural way to manage jet lag symptoms, helping the body adapt more quickly to time shifts. Using a light therapy box or engaging in bright light therapy sessions can act as a supportive therapy that provides a gentle and effective treatment for jet lag, promising a more enjoyable and productive travel experience.
Discover how light therapy for jet lag can help you get the most out of your travels.
Key Takeaways:
- The internal body clock typically takes about one day per time zone to adjust, but bright light therapy can help speed up realignment.
- Traveling westward is generally easier on your internal clock than eastward travel because delaying the circadian rhythm is easier than advancing it. A light therapy box can help gradually reset the body clock to the new time zone.
- Using light therapy for jet lag is straightforward and depends on the direction of travel: in the morning for eastward travel and at night for westward trips. This simple adjustment can make a significant difference in your travel comfort.
Browse our product selection to find the best light therapy device for you.
Table of Contents
- Why Do We Experience Jet Lag?
- Jet Lag’s Influence on Our Performance
- How Long Does Jet Lag Last?
- How to Use Light Therapy to Combat Jet Lag
- Other Tips and Warnings
Why Do We Experience Jet Lag?
Human evolution has equipped us with an intricate biological clock known as the circadian rhythm. It regulates our sleep, wakefulness, and energy levels over a roughly 24-hour cycle and is set by natural environmental cues, especially light.
Humans have lived in harmony with these natural cues for many years, staying active during the day and resting at night, in sync with the Earth’s day-night cycle.
However, modern travel has introduced the ability to travel from one place to another, challenging our biological rhythms with obstacles they were never designed to handle: rapidly crossing multiple time zones, resulting in a phenomenon we now know as jet lag.
Jet lag arises when rapid travel across multiple time zones disrupts the circadian rhythm. After all, the body isn’t designed to adapt instantaneously to the drastic shift. When we fly across continents, the local time may differ significantly from when our internal clock is set.
For example, traveling from New York to Tokyo causes the body to think it’s still evening when the sun is already rising. This misalignment causes the classic symptoms of jet lag: fatigue, digestive problems, irritability, and difficulty concentrating.
Light is largely responsible for regulating our body’s rhythm. It tells the brain when to release certain hormones, such as melatonin, which promotes sleepiness when darkness falls. However, sudden shifts in time zones don’t allow the body enough time to adjust to its natural release patterns. Since the circadian rhythm has relatively slow adaptability at about one hour per day, it can take a long time to be in sync with the local time.
Consider the Aurora LightPad MAX for your light therapy needs.
Jet Lag’s Influence on Performance
Jet lag, scientifically called circadian desynchronosis, doesn’t just make us feel sleepy or disoriented; it can also severely impact our mental and physical abilities.
- Cognitive Impairments: One of the primary effects of jet lag is on concentration and reaction times. People experiencing fatigue due to jet lag often make mistakes and have slower response times.
- Sleep Disruption: Jet lag causes insomnia or fragmented sleep, making it difficult to fall asleep at night or stay awake during the day. It also reduces sleep quality and depth.
- Mood Changes: Individuals with jet lag are often irritable, stressed, and moody. In some cases, it can exacerbate anxiety and symptoms of depression, making emotional regulation more challenging.
- Digestive Issues: The body’s digestive system also follows the circadian rhythm. Disruption can lead to issues like constipation, diarrhea, bloating, and nausea. This is primarily due to a shift in meal times and digestive enzymes released at different hours.
- Hormonal Imbalances: In addition to melatonin, jet lag also throws off cortisol release, suppressing immune function and making travelers more prone to illness.
- Physical Performance Decrease: Since energy levels fluctuate and muscle recovery is slowed, doing physical tasks can be more exhausting. Individuals may also experience muscle soreness, headaches, and general malaise.
These effects can be particularly problematic if you have work obligations, planned itineraries, or other responsibilities after arrival at your destination. Light therapy can help you preserve your cognitive function, allowing you to perform at your best, even in a new time zone.
How Long Does Jet Lag Last?
The duration of your jet lag depends on the number of time zones you have crossed and your ability to adapt. As a general guideline, it takes about one day of adjustment per time zone traveled. However, it should be noted that this is not a strict principle, as personal circadian clocks are not universally standardized.
Moreover, traveling to the east (like flying from the U.S. to Europe) often leads to more intense and longer-lasting symptoms than westward travel. This is because the body finds it more difficult to advance the internal clock than to delay it. Traveling to the West is slightly easier because delaying the circadian rhythm feels more natural and less disruptive to sleep cycles.
How to Use Light Therapy to Combat Jet Lag
Bright light therapy involves exposure to artificial light that mimics natural sunlight, helping the body adjust more quickly to a new timezone. While there is no cure for jet lag, light therapy offers effective strategies to reduce its severity.
Identify the Best Time for Light Exposure
Light therapy is generally recommended for morning use. However, it depends on your direction of travel. For instance, if you’re traveling east, you must advance your body clock. Use the light therapy device in the morning to help you feel more awake earlier in the day. Traveling west requires you to delay your circadian rhythm, so use light therapy in the evening to push your sleep cycle later.
Begin Light Therapy Before Departure
It helps to start using light therapy a few days before your trip. Similar to the first tip, usage depends on your travel direction. This proactive step makes adjustments easier when you arrive at your destination. You can use the North Star 10,000 at home during the days leading up to your flight.
Use Bright Light Therapy Upon Arrival
Continue to use light therapy to help your body adjust to the new time zone. Learn the proper way for a session, particularly its duration and distance from your face.
Use a High-Quality Light Therapy Box
An effective light therapy box emits 10,000 lux of light, which is the intensity most similar to natural sunlight. Sit about 16-24 inches away from the device, as this will ensure the light reaches your eyes without you looking directly into it.
Alaska Northern Lights offers the Aurora LightPad Mini, the brightest and most compact LED lightbox on the market—perfect for frequent travelers!
Other Tips and Warnings
Stay Hydrated and Avoid Alcohol
Dehydration can worsen jet lag symptoms. While it’s tempting to have a drink or indulge in coffee to relax on a flight, alcohol and caffeine can disturb your sleep. Try to limit these before and after travel.
Gradual Time Shift
Like using a light therapy device in the days before your flight, gradually shifting your schedule to match your destination’s time zone can make adjustments less abrupt.
Maximize Natural Sunlight Exposure
Light therapy should not be a complete alternative to natural sunlight. Spend time outdoors during the day, as it’s one of the most powerful cues for resetting your body clock. It also allows you to enjoy the sceneries your destination offers.
Exercise at Key Times
Light physical activities can boost energy levels, reduce fatigue, and reinforce your new schedule. Avoid heavy workouts close to bedtime, as they can disrupt sleeping patterns.
Avoid Overuse of Light Therapy
While light therapy is effective, too much exposure can lead to various complications, including headaches, eye strain, nausea, jumpiness, and hyperactivity. Stick to recommended exposure times to avoid side effects.
Beat Jet Lag During Your Next Trip
Bright light therapy offers a reliable way to address jet lag by helping the body adapt to a new time zone. As a jet lag-supportive therapy, this approach accelerates recovery and can easily be integrated into your regular travel routines. Arrive at your destination feeling more refreshed and ready to enjoy the adventures ahead.
Visit our blog to learn more about how light therapy can help with other medical conditions: