Managing Jet Lag

I’ve just returned from a 10-day trip to Japan, where they are 13 hours ahead of us. Adjusting to that time difference can be a challenge. I used an app called TimeShifter to help manage the jet lag. I won’t go into all the details, but I’ve found it to be very helpful.

Whether traveling to Africa, Europe, or Asia, I’ve noticed it’s always harder to adjust coming home than it is when arriving. I suspect that’s because the excitement of arrival makes it easier to push through the fatigue.

Kenya is seven hours ahead of Eastern Time, and Botswana is six hours ahead. Most flights from the U.S. arrive in the evening, so I recommend trying not to sleep on the flight. That way, you can fall asleep at a reasonable hour once you reach your hotel. I’ll often take a Benadryl or melatonin to help with sleep.

By the second or third night in camp, I’m usually falling asleep without much trouble. However, I tend to wake up around 2:00 a.m. and sometimes struggle to fall back asleep. Again, a small dose of Benadryl or melatonin can help get through the night. Warning: do not take a sleeping aid that can cause you to sleep walk. You don't want to be walking around the bush at night alone for obvious reasons.

Return flights from Africa are typically late at night. On the way home, I try to start adjusting back to U.S. time. For a midnight departure, stay awake for the first part of the flight, then try to sleep later in the journey. If connecting in Europe, stay awake on the first leg and try to sleep on the second.

Once you arrive back in the U.S., the key is to stay awake until your normal bedtime. Getting outside in natural sunlight helps tremendously.

A common rule of thumb is that it takes about one day per hour of time difference to fully adjust. So don’t be surprised if you’re not feeling 100% during that first week back.