Travel, Jet Lag, and Sleep How to Stay Well-Rested on VacationBrought to you by Sleep Medicine Consultants – Your Experts in Sleep Health

Vacations are a time to relax, explore new destinations, and make memories. However, long flights, time zone changes, and disrupted sleep schedules can lead to jet lag and travel fatigue, making it difficult to enjoy your trip. For Austin travelers flying out of Austin-Bergstrom International Airport (AUS), strategic planning can help minimize sleep disturbances and keep you feeling refreshed.

In this guide, Sleep Medicine Consultants shares expert advice on managing jet lag, adjusting to new time zones, and maintaining quality sleep while traveling.

Understanding Jet Lag and Travel Fatigue

Jet lag occurs when your body’s internal clock (circadian rhythm) is disrupted due to crossing multiple time zones quickly. Symptoms of jet lag can include:

  • Fatigue and daytime sleepiness
  • Difficulty falling or staying asleep
  • Headaches
  • Irritability or mood swings
  • Digestive issues (constipation, bloating, nausea)
  • Reduced concentration and performance

Jet lag is more severe when traveling eastward because your body has to advance its internal clock rather than delay it. Westward travel is often easier because it allows you to extend your day, which is generally more in sync with the body’s natural rhythm.

Tips for Avoiding Jet Lag When Traveling from Austin-Bergstrom International Airport (AUS)

Before Your Trip

  1. Book Smartly
    • If possible, book flights that allow you to arrive at your destination in the late afternoon or evening.
    • Red-eye flights can be beneficial for eastward travel, as you can sleep during the flight and wake up closer to your new schedule.
    • Avoid flights arriving in the early morning, as you’ll have to fight through an entire day with little sleep.
  2. Plan Your Departure Wisely
    • Austin-Bergstrom International Airport (AUS) sees peak travel times during March (Spring Break), June-August (summer vacations), and November-December (holiday travel).
    • Best times to book flights: For less crowded conditions, consider flying out midweek (Tuesday or Wednesday) and booking early morning or late-night departures.
  3. Gradually Shift Your Sleep Schedule
    • A few days before your trip, start adjusting your bedtime closer to the destination’s time zone. Shift in small increments (30-60 minutes per night).
    • This gradual change helps your body acclimate before departure.
  4. Stay Hydrated & Eat Light
    • Dehydration can make jet lag worse. Drink plenty of water before and during your flight.
    • Avoid heavy meals before traveling to prevent bloating and discomfort.
  5. Prepare for a Comfortable Flight
    • Pack a travel pillow, eye mask, noise-canceling headphones, and a blanket to help you sleep.
    • Download a white noise app or bring earplugs to block out sound.
    • Wear comfortable, breathable clothing for long-haul flights.

Managing Sleep During Your Flight

  1. Adjust to the Destination’s Time Zone on the Plane
    • Set your watch or phone to your destination’s time as soon as you board.
    • If it’s nighttime at your destination, try to sleep on the flight. If it’s daytime, stay awake and expose yourself to light.
  2. Use Light to Your Advantage
    • If traveling eastward, wear sunglasses or limit bright light exposure in the evening.
    • If traveling westward, expose yourself to bright light in the evening to delay sleepiness.
  3. Limit Caffeine and Alcohol
    • Both can disrupt sleep and contribute to dehydration, worsening jet lag. Stick to water or herbal tea instead.
  4. Use Melatonin (If Needed)
    • A small dose of melatonin (0.5–3 mg) taken 30-60 minutes before bedtime at your destination can help regulate your sleep-wake cycle.
    • Always consult a sleep specialist before taking melatonin supplements.

How to Reset Your Sleep Schedule After Returning to Austin

  1. Expose Yourself to Natural Light
    • Austin’s long summer days (June-August) are great for resetting your body clock. Spend time outside in the morning to help adjust.
  2. Follow a Strict Sleep Routine
    • Go to bed and wake up at your usual times, even if you feel groggy.
    • Avoid taking long naps (limit them to 20-30 minutes if needed).
  3. Stay Active
    • Light exercise, such as a morning walk, can help regulate your sleep-wake cycle and boost energy levels.
  4. Use Sleep Aids with Caution
    • Avoid over-reliance on sleep medications. If necessary, short-term use of melatonin may help ease the transition.

Q&A: Common Jet Lag and Travel Sleep Questions

Q: How long does jet lag last?

A: Jet lag typically lasts 1-3 days per time zone crossed. Eastward travel generally results in longer adjustment periods.

Q: What’s the best way to sleep on a plane?

A: Use an eye mask, noise-canceling headphones, and a neck pillow. Try to mimic your bedtime routine and avoid screen exposure before sleeping.

Q: Should I stay up all night before a long flight?

A: No, sleep deprivation can worsen jet lag and make travel more exhausting. Try to get a good night’s sleep before flying.

Q: Does taking melatonin help with jet lag?

A: Yes, melatonin can help adjust your body clock, but it should be taken at the correct local bedtime at your destination. Consult with a sleep specialist for proper dosage.

Q: When should I avoid booking flights from Austin-Bergstrom International Airport (AUS)?

A: Try to avoid peak travel days like Fridays, Sundays, and major holidays to reduce stress. Booking midweek flights often results in fewer delays and crowds.

Q: How can I prevent travel fatigue on short trips?

A: Stick to your home time zone if the trip is less than three days. This minimizes sleep disruption and helps you recover faster upon return.

Get Expert Sleep Advice Before Your Next Trip

If you frequently experience severe jet lag or have trouble sleeping while traveling, consulting a sleep specialist can help. At Sleep Medicine Consultants, we offer personalized strategies to help you manage jet lag, improve sleep quality, and optimize your travel experience.

Contact Us Today:

📍 Sleep Medicine Consultants
📍 5929 Balcones Dr. #303, Austin, TX 78703
📞 Phone: (512) 420-9900

🌐 Website: sleepdoc.net

Don’t let jet lag ruin your vacation—get the rest you deserve! Call us to schedule a consultation today.

Enjoy stress-free travel and wake up refreshed, no matter where your journey takes you! 🌍✈️💤

Have Questions?
We’ll Reply Quickly.

  • This field is for validation purposes and should be left unchanged.
  • Please use this form for general information purposes only. DO NOT send personal health information through this form. Specific patient care must be addressed during your appointment.
Call Us Text Us