East or west? Research says jet lag hits harder when you fly in this direction

Jet lag, that dreaded feeling of fatigue and disorientation after a long flight, is a familiar foe for many seasoned travellers. But did you know that the direction of your travel could significantly impact the severity of your jet lag? 

It’s not just about the distance or the duration of the flight; it’s about whether you’re flying east or west.

In a groundbreaking study, scientists at the Centre of Sleep and Cognition at the National University of Singapore (NUS) Yong Loo Lin School of Medicine in Singapore have uncovered that jet lag is indeed ‘worse’ when travelling east because you are effectively ‘losing’ time. 

This revelation could be a game-changer for Australians who frequently travel across multiple time zones, whether for leisure or business, to the United States, Europe, or Asia. 

The study, one of the largest of its kind, delved into the sleep patterns of travellers during 60,000 trips, utilising data from the Oura ring, a smart device that tracks sleep and physical activity. 

The findings were clear: our internal body clock, or circadian rhythm, struggles more with the adjustment when we lose time travelling eastward. 

This is because we’re moving in the opposite direction to the natural progression of our body clock, which is more attuned to a day-to-night cycle that extends when we travel westward.

The study found that while young adults are more negatively impacted by jet lag on long flights, older travellers are not immune. 

The effects of jet lag, such as changes in sleep timing and structure, can persist for a week or longer, with sleep duration typically returning to normal only two days after the flight.

Dr Adrian Willoughby, a senior research fellow at NUS Medicine, emphasised the study’s significance, stating, ‘We’ve known for some time that jet lag is a challenge for travellers, but this study provides data-driven evidence of just how persistent the impacts are, particularly when it comes to adjusting sleep timing to a new time zone.’

‘Crossing time zones complicates this recovery by disrupting the ability to fall asleep at the appropriate local time.’

Interestingly, the study also highlighted that if you manage to sleep on a long-haul flight, you might be more likely to experience impaired performance and increased daytime sleepiness compared to those who stay awake. 

This could be a crucial consideration for those who try to ‘beat’ jet lag by sleeping through their flights.

So, what can you do to mitigate the effects of jet lag, especially when travelling east? Here are a few tips:

1. Gradually adjust your sleep schedule before your trip. If you’re travelling east, try to go to bed and wake up an hour earlier each day, or an hour later if you’re travelling west.
2. Stay hydrated and avoid alcohol and caffeine before and during your flight, as they can exacerbate jet lag symptoms.
3. Try to get some sunlight as soon as possible at your destination to help reset your internal clock.
4. Consider using melatonin supplements to help regulate your sleep cycle, but consult your doctor first.
5. Keep active during your flight with regular walks down the aisle and stretching exercises to improve your overall well-being.

Have you experienced worse jet lag when travelling east? What are your strategies for coping with the disorientation of long-haul flights? Share your stories and tips with our community, and let’s help each other travel smarter!

Also read: Top 10 insider travel tips from the internet⁠—save time and money!