Sleep experts provide strategies to manage jet lag and social jet lag

Jet lag, caused by the misalignment of the biological clock with external time zones or routines, can lead to symptoms such as insomnia, fatigue, irritability, headaches, and difficulty concentrating.

For students, the transition from school holidays back to regular schedules often triggers ‘social jet lag.’ Experts note that irregular sleep patterns during breaks can disrupt biological rhythms, potentially leading to behavioral changes and decreased academic performance. Teenagers are particularly vulnerable due to blue light exposure from electronic devices, which inhibits melatonin production. To mitigate this, specialists recommend adjusting sleep and wake times by 15 minutes every few days in the weeks leading up to the end of holidays.

When traveling across time zones, gradual adaptation is advised. Travelers heading west should aim to stay up later, while those heading east should go to bed earlier. Utilizing natural light is a key strategy: exposure to morning light helps when traveling east, whereas evening light exposure is more beneficial when traveling west. Maintaining consistent sleep habits and reducing screen time before bed are also recommended to facilitate adjustment.