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Light Therapy for Jet Lag

Updated: 2 days ago

Whether you’re traveling for business, vacation, or any other reason, light therapy can be a powerful tool to help you feel alert, energised, and well-rested as you adjust to your new environment.

Incorporating light therapy into your travel routine ensures that jet lag doesn’t have to ruin your trip, and you can arrive at your destination feeling refreshed and ready to take on the day.


What is Jet Lag?

Jet lag is a temporary sleep disorder that occurs when your body’s natural circadian rhythm is misaligned with the local time zone after long-distance travel. Our circadian rhythm is governed by external cues such as sunlight, which helps regulate sleep-wake cycles, hormone production, and body temperature. When you fly across multiple time zones, your body is still operating on the time of your original location, causing a mismatch between your internal clock and the local time.

Common symptoms of jet lag include:

  • Difficulty falling asleep or waking up

  • Feeling excessively tired or fatigued

  • Difficulty concentrating or staying alert

  • Irritability or mood changes

  • Digestive issues, such as constipation or upset stomach

These symptoms can last from a few days to over a week, depending on how many time zones you’ve crossed and how well your body adjusts.


How Light Therapy Helps Adjust Your Circadian Rhythm

One of the most effective treatments for jet lag is light therapy, which helps reset your body’s internal clock and realign it with the new time zone. Light is the most powerful cue for regulating your circadian rhythm. 


When you expose your body to light at specific times, it sends signals to your brain to adjust the timing of sleep and wakefulness. Light therapy is designed to mimic natural sunlight to help your body adjust more quickly to the new time zone.

Here’s how light therapy works:


1. The Role of Light in Regulating the Circadian Rhythm

Our circadian rhythm operates on a roughly 24-hour cycle, influenced primarily by light exposure. When we’re exposed to bright light, particularly in the morning, our brain releases hormones like serotonin and suppresses the release of melatonin, the hormone that makes us feel sleepy. The timing of light exposure plays a key role in signaling to the brain when it’s time to be awake and alert and when it’s time to sleep.

For example, when you arrive in a new time zone, your internal clock may still be aligned with the time zone you left, making it hard to fall asleep at night or stay awake during the day. Light therapy helps shift your internal clock to match the local time by influencing your melatonin production.


2. Morning Light Exposure for Eastward Travel

If you’re traveling east (e.g., from New York or London to Sydney), your goal is to advance your internal clock, meaning you need to adjust your sleep-wake cycle to an earlier time. To do this, you should expose yourself to bright light in the morning as soon as you wake up. The bright light will signal your body to wake up earlier, which helps shift your circadian rhythm forward to match the new time zone.

Light therapy in the morning can help you wake up at the right time and feel more alert during the day, making it easier to adjust to the new time zone. Ideally, you should use a light therapy lamp for 30-60 minutes as soon as possible after waking up.


3. Evening Light Exposure for Westward Travel

If you’re traveling west (e.g., from Sydney to Los Angeles or London), your goal is to delay your internal clock, meaning you need to adjust your sleep-wake cycle to a later time. In this case, you should expose yourself to bright light in the evening. Evening light exposure will help your body adjust by pushing your circadian rhythm back to match the local time in the new time zone.

Again, a light therapy lamp, such as a HAPPYLAMP, can be used for 30-60  minutes to help shift your body’s clock later.



4. Avoiding Light at the Wrong Times

In addition to using light therapy at the right times, it’s equally important to avoid light exposure at the wrong times, as it can delay your adjustment. If you’re traveling east, try to avoid bright light in the late afternoon and evening, as it can make it harder to fall asleep early. Conversely, when traveling west, avoid morning light exposure, as it can cause you to feel sleepy too early in the day and interfere with your ability to stay awake.

Limit screen time (phones, computers, and TVs) before bed, as the blue light emitted from devices can trick your brain into thinking it’s still daytime. Using blue light-blocking glasses can also be helpful if you need to use electronics in the evening.


5. Practical Tips for Using Light Therapy to Combat Jet Lag

Here are some practical tips to make the most of light therapy when traveling:

  • Use a light therapy lamp, such as a HAPPYLAMP, If you’re traveling to a destination where sunlight exposure is limited (such as during winter or if you arrive at night), a light therapy lamp can help provide the bright light exposure your body needs to adjust. Aim for 10,000 lux of light for 30-60 minutes per session.

  • Plan your light exposure: Start using light therapy before your trip if possible or on the plane. Gradually shift your light exposure times a few days before traveling, so your body is already adapting to the new time zone before you even arrive.

  • Stay hydrated: Dehydration can worsen the symptoms of jet lag, so make sure you drink plenty of water during your trip. Avoid excessive alcohol and caffeine, as they can disrupt your sleep and hydration levels.

  • Get outside in natural light: After you arrive, spend time outdoors in natural sunlight. This will help reinforce the time zone adjustment and signal to your body that it’s time to be awake and alert.

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