Beat Jetlag

Jet Lag: My Journey Adjusting from Rome to Brisbane

How do you beat jetlag? Jet lag is a familiar travel companion for anyone crossing multiple time zones, and understanding its impact can make all the difference in how we feel upon arrival. Simply put, jet lag happens when the local time at our destination doesn’t align with our body’s internal clock. The body’s circadian rhythm, or internal clock, operates on a roughly 24-hour cycle, dictating when we feel awake and when we feel sleepy. When we travel across time zones, our body clock falls out of sync with the local time, and it takes time to adjust. As a general rule, it takes about one day to adjust for each hour of time difference. For me, with the nine-hour time difference between Rome and Brisbane, I knew I’d need to actively work on realigning my rhythm with Brisbane time to beat jetlag.

After an incredible trip to Rome, filled with late-night meals, sightseeing, and a few too many coffees, I knew my body would need some extra care on the return journey. I had embraced the late Italian nights, but returning to Brisbane and switching back to an early morning schedule would require some strategy. Jet lag is not just about feeling tired; it can affect mood, digestion, cognitive function, and even immunity. Having experienced the struggles of jet lag before, I wanted to use all the tools at my disposal this time to make the transition smoother.

Matthew Walker, in his book Why We Sleep, explains the physiological and neurological effects of jet lag, offering practical advice to beat jetlag. Heading west from Brisbane to Rome felt easier since staying up later aligns more naturally with our body’s internal clock. But traveling eastward meant I’d need to go to bed earlier—a challenge, especially after Rome’s late-night lifestyle. To help with the transition, I developed a detailed plan to adjust quickly and minimize jet lag’s effects. Here’s what I did and the science behind each step.

1. Start Shifting Before Departure

One of the best ways to prepare for jet lag is to gradually start shifting your sleep and wake times before you leave. Knowing I’d be going from Rome (where I’d adapted to a late schedule) back to Brisbane, I started adjusting my sleep schedule a few days before my departure. By moving my bedtime earlier by 1-2 hours each night, I aimed to bring my internal clock closer to Brisbane time. While it’s not always easy to shift sleep when you’re on vacation and have plans, even small adjustments can help ease the transition.

Preparing in advance helps reduce the overall shock to your body’s circadian rhythm. Our bodies have difficulty making abrupt changes, so easing into the new time zone can make a big difference. I had to balance this with my desire to make the most of my last few days in Rome, so I didn’t adjust as much as I might have if I’d been at home. Still, by inching closer to Brisbane time, I knew I was giving myself a head start on the adjustment.

2. Sunlight Exposure: Nature’s Clock Reset

Sunlight is one of the most powerful tools for resetting your body clock. As soon as I arrived back in Brisbane, I prioritized getting outside in the morning sunlight. Exposure to natural light helps synchronize the body’s internal clock to the new time zone, especially in the morning, when it cues the brain that it’s time to be awake. This exposure helps regulate melatonin, the sleep hormone, making it easier for the body to adapt.

This practice is known as “light therapy,” and it works because light is the primary cue for our circadian rhythms. Morning light exposure tells your body it’s time to wake up, helping to reinforce the local time as your new rhythm. Even if I didn’t feel fully rested, getting outside for a morning walk was essential for speeding up my body’s adjustment process.

3. Limit Light Exposure at Night

Just as morning sunlight is essential for adjusting to a new time zone, limiting light exposure at night is equally important. Exposure to artificial light in the evening, especially blue light from screens, can delay the production of melatonin and make it harder to fall asleep. To prepare for bed, I avoided screens and dimmed the lights in my home a few hours before bedtime, allowing my body to begin the process of winding down.

I found this step to be particularly challenging after being surrounded by the vibrant nightlife in Rome, where late nights were the norm. But I reminded myself that each step was part of the larger plan to minimize jet lag. Reducing artificial light exposure in the evening supports your body’s natural rhythm and can make it easier to fall asleep at your intended bedtime.

4. Use Melatonin Supplements

Melatonin is a hormone that regulates sleep-wake cycles, and small doses can help your body adjust to new time zones. I took a low dose of melatonin 1-2 hours before my intended bedtime in Brisbane. This gentle nudge helped me start falling asleep earlier, supporting a faster transition to local time.

It’s important to note that high doses of melatonin can cause grogginess the next day, so I kept my dosage low and only used it for the first few nights back in Brisbane. This approach can be particularly helpful for eastward travel, where adjusting to an earlier bedtime is more challenging.

5. Keep Consistent Sleep and Meal Times

Consistency is key when it comes to adjusting to a new time zone. Upon arriving in Brisbane, I made an effort to stick to regular sleep and meal schedules based on local time. This included eating breakfast, lunch, and dinner at Brisbane’s times, which helped align my body’s metabolic rhythm with the local time.

The timing of meals can influence our body clock, so eating at regular intervals sends additional cues to our body about when it’s time to be awake or asleep. This step helped reinforce the rhythm I was trying to establish, making it easier for my body to adjust overall.

6. Stay Hydrated and Limit Caffeine

Dehydration can worsen the symptoms of jet lag, so I made a conscious effort to drink water both on the plane and once I arrived home. Staying hydrated supports your body’s functions, including the sleep-wake cycle.

I also limited caffeine to the morning hours, as consuming it too late in the day can interfere with sleep. While caffeine can be helpful for a temporary energy boost, especially during those first few days of adjustment, it’s important to avoid it in the afternoon and evening to prevent disrupting sleep.

7. Allow Mental Rest and Be Patient

Jet lag doesn’t just affect physical energy; it also impacts cognitive function, memory, and focus. I noticed that my concentration was a bit off during the first couple of days, so I decided to give myself some cognitive downtime. Rather than jumping right back into demanding tasks, I eased into my routine with lighter work, allowing my brain to adapt to the new rhythm without feeling overwhelmed.

Jet lag can sometimes make us feel a bit foggy or less sharp, but being patient with ourselves during this transition is essential. Giving myself permission to rest and adjust without pressure made the process feel more manageable.

The Journey Back to Brisbane: Reflecting on the Process

Adjusting to a new time zone takes time, and each person’s experience with jet lag is different. Some may bounce back in just a few days, while others need a week or more. But by using tools like sunlight exposure, melatonin, hydration, and consistent sleep and meal schedules, I found that I was able to beat jetlag and minimize it’s impact on my body and mind.

With each day, these steps helped my body clock gradually align with Brisbane time, allowing me to feel more refreshed and clear-headed. While there’s no magic cure for jet lag, taking proactive steps can make the transition smoother and help reduce its effects.

Final Thoughts

Traveling across time zones can be both exciting and challenging. Jet lag can leave us feeling out of sync, but with a few simple strategies, we can beat jetlag. Whether it’s shifting sleep times before departure, getting sunlight exposure, or using melatonin sparingly, each of these steps contributes to a quicker recovery.

I hope these tips make it easier for you to adjust after your own long-distance travels, helping you feel more energized and ready to enjoy every moment.