Text by Rhonda Riche. Image courtesy of ZIGRES (Adobe Stock).

Jet lag is such a drag. You’ve planned every moment of your vacation, yet the only thing you want to experience on arrival is the bed in your hotel room.

When we cross time zones, our natural circadian rhythms — the physical, mental and behavioural changes our bodies typically experience over a 24-hour cycle — get out of whack. This results in one or more of the following — low energy, trouble sleeping, crankiness, gastrointestinal upset, lack of appetite and brain fog. Jet-lag symptoms can be inconvenient when you’re on vacation and when you return home. But with some planning, there are ways to fend them off.

Ralph Mistlberger, an expert in behavioural neuroscience and a psychology professor at Simon Fraser University in Vancouver, has been studying circadian rhythms for more than 36 years. Here are his tips to help your body adjust more easily, no matter where you land.

Short Trips: Do not adjust your watch.

Mistlberger, who has provided travel advice to professional sports teams such as the Vancouver Canucks and San Francisco’s Golden State Warriors, guides players travelling short distances for just a day or two to stick to their home schedule. So, if you’re based in Toronto and visiting Edmonton, stay on Toronto time for your meals and bedtime.

Longer Trips: Be prepared.

More planning is involved for longer trips. Generally, it takes a day to recover for every time zone you cross en route. For example, after a flight from Montreal to London, England, you might need five days to recover from the time lag.

To help your body adjust, shift your schedule about three days before a big trip. If you are travelling east to west, wake up later and stay up an extra hour before travel. If you’re travelling west to east, wake up and go to bed an hour earlier. Visit the website jetlagrooster.com, which helps travellers adjust sleep schedules before heading to a new time zone.

Hit the ground running.

If you’re arriving during the day, fight the temptation to nap after checking into your hotel. If you stay up (and take advantage of the daylight hours to sightsee), you’re more likely to fall into a deep and restful sleep on that first night.

Get outside.

Exposure to daylight helps your body adjust to a new time zone, so try to spend some time outside at your destination. In winter, when there’s less light and time spent outdoors, your recovery may take longer. Portable devices that use light therapy can help recalibrate your circadian rhythms. Or visit timeshifter.com for light-exposure advice and a customizable jet-lag plan. After all, that anticipated dream trip is something you should experience while wide awake.

A CAA Travel Consultant can help you plan for your next trip. Visit caasco.com/travel to learn more.