Avoid jet lag with these tech gadgets and tips

Traveling isn’t just about the destination. Carry On is our series devoted to how we get away in the digital age, from the choices we make to the experiences we share.

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While it’s often considered to be a rich-person problem, jet lag is actually a pretty debilitating condition that can lead to serious insomnia, mental confusion, and uncomfortable gastrointestinal problems. We’ll be clear and state categorically that there is no “cure” for jet lag, however, there is tech and there are tools and tips that can help alleviate the effects and reduce your recovery time. We’re not suggesting you should buy and try everything in our guide, but you can pick and choose the solutions that you think would best suit your personal circumstances. Jet lag can be made easier to tolerate, and that’s what this guide is all about.

What even is jet lag?

The medical terms for jet lag are “desynchronosis” and “circadian dysrhythmia,” hence why it’s more commonly referred to as just “jet lag.” It basically means that your circadian rhythm — your body clock — is out of sync with your current schedule. Studies suggests it takes one day to recover from each time zone you travel through (so that would be three days if you flew from the West coast of the U.S. to the East coast or vice versa — on each end). Though it should be noted that it’s commonly thought that jet lag is worse and longer-lasting when you travel in an easterly direction around the globe, compared to if you travel west.

What are the symptoms of jet lag?

The average case of jet lag normally only lasts a few days, but depending on how many time zones you’ve been through, the length of your journey, your health in general, and personal circumstances such as work stress, it can drag on for longer. Typical jet lag effects include difficulty falling asleep at bedtime and waking up in the morning, poor sleep, general tiredness, as well as irritability, disorientation, concentration, and memory problems. The effects on your digestive system can include nausea, indigestion, constipation, diarrhea, and bloating. Fun times! 

But the pain of jet lag can be mitigated. These are the gadgets and gizmos we can recommend to help combat the symptoms of jet lag. 

We’ve compiled a detailed list of gadgets and gizmos to help with jet lag, but if you’d just like a cheat sheet, here you go:

Rise and shine 

When your sleep pattern has been so severely disturbed, getting up in the morning can be the biggest challenge. Rather than be rudely awoken by your blaring phone alarm, investing in a clever alarm clock that can help you wake up more naturally is a wise move.

The Philips Wake-Up Light Alarm Clock with Sunrise Simulation is inspired by the naturally brightening light of the sunrise, and gradually increases in brightness over a 30-minute period before your wakeup time, so you can try and trick your circadian rhythm into thinking it really is time to shake a leg.  

Drink up 

Staying hydrated is absolutely essential in the battle against jet lag. If you’re not especially good at drinking your recommended water allowance each day, then there are tools to help. 

The IceWater 3-in-1 Smart Water Bottle has LED lights that glow on an hourly basis to remind you to top up your H2O levels. On the novelty side of things, it also works as a Bluetooth speaker, but it’s up to you whether you use it to for that particular purpose.

Make some noise 

Getting as much sleep as possible, at the appropriate times, is another key factor in fighting jet lag. It can be hard to sleep while you’re away in unfamiliar surroundings with unfamiliar sounds. Consider investing in a portable white noise machine that will mask background noise so you can better fall asleep. 

Whether you need to block out urban traffic, crowds and sirens or countryside cacophony from the local wildlife, the Marpac Hushh Portable White Noise Machine offers three soothing sounds — bright white noise, deep white noise, or gentle surf. The description may say “for baby,” but you, the jet-lagged human, are the baby in this scenario. 

Smell the flowers  

Another sleep aid that can make all the difference is an essential oil diffuser. As well as combat any dry or stale air you may be struggling with while you’re in unfamiliar bedrooms away from home, these gadgets gently release soothing, all-natural essential oils into your sleeping space, helping promote relaxation. 

The Pure Enrichment PureSpa Essential Oil Diffuser is an ionizer that can work for up to seven hours at a time and can double as a nightlight, something some may find comforting in unfamiliar places. If you’re really organized, you should use such a device in your own bedroom, choosing a particular essential oil scent, at bedtimes a few weeks before your trip, then the same scent while you’re away to try and send your body the message it’s time for some z’s. 

Block it out 

Getting some shut-eye on an airplane can be a challenge. If it suits your jet lag combat plan though, it’s worth a shot. 

Consider getting a product like the Topoint Sleep Eye Mask Wireless Headphones. It’s a super soft and comfortable sleep eye mask to block out light and visual distractions with wireless Bluetooth headphones built in, so you can truly block out the world and drift off to your favorite soothing sounds. 

Software Solutions 

These online services and smartphone apps can help you fight the war on jet lag. 

Light exposure at the correct times can help your body clock adjust in order to make your jet lag effects less severe. 

There’s a handy online tool called Jet Lag Rooster that takes your travel dates and time zones data and configures an individual plan suggesting the best times for sleep and bright light exposure. Amazingly it’s free, just be sure to give them a tip if it works for you. 

Obviously what you consider to be the best seat is a very personal thing, but whether you’re looking for legroom, privacy, or proximity to the toilets, SeatLink is a free online service that will give you the exact layout of the plane you’re going to be stuck in. 

Breathe easy 

The air we normally breathe contains around 21% oxygen. On a long distance flight, that can drop to around 15%. Add in the pressurization in the airplane cabin which means less oxygen is taken up by the blood, and you can do the math on what that means for your O2. You may find breathing exercises help you during a flight and can reduce that groggy feeling you get post long-haul trip. 

There are tons of excellent paid breathing apps available, but if you’re just looking for a free solution to get you through your travels, Universal Breathing – Pranayama Lite, offers advice and exercises to train your lungs to breathe at their full capacity. 

Good luck!