There’s nothing quite like the thrill of boarding a plane, knowing you’re off to explore new places or see loved ones. But for many seniors, one thing tends to cast a shadow on the excitement of long-distance travel—jet lag.
Jet lag isn’t just feeling a bit tired. It’s a genuine disruption to your internal body clock (your circadian rhythm) caused by crossing time zones. And as we get older, our circadian rhythm becomes a little less flexible, making it tougher to bounce back after a long-haul flight.
So how can you deal with jet lag in a smart, gentle, science-supported way? Let’s break it down into a personalised plan—plus a few handy apps that can make the process easier.
Why Jet Lag Hits Seniors Harder
Ageing naturally brings a few changes to sleep and energy patterns:
- We tend to produce less melatonin, the hormone that helps us sleep.
- Our sleep may become lighter and more fragmented.
- We often wake up earlier, which doesn’t help when your body thinks it’s still the middle of the night.
That’s why having a thoughtful approach to tackling jet lag is important, especially in your 60s and beyond.
The 5-Step Science-Backed Formula to Beat Jet Lag
- Start Shifting Your Clock Before You Travel
Begin adjusting your sleep and meal times 3–5 days before your flight. If you’re flying east, go to bed and wake up a bit earlier each day. If you’re heading west, do the opposite.
Why it works: Gradually shifting your internal clock mimics the time zone change, making the transition less jarring when you land.
- Get Sunlight—at the Right Time
Sunlight is the most powerful natural cue for resetting your body clock. Try to get outside in natural light during the morning if travelling east, or in the afternoon/evening if heading west.
Why it works: Light helps regulate melatonin production, encouraging your brain to adjust to the new schedule.
- Use Melatonin Wisely
Melatonin supplements (low dose—around 0.3mg to 1mg) can help cue your body it’s time to sleep in a new time zone. It’s usually most effective shortly before bedtime at your destination.
Note: Always speak with your GP before taking melatonin, especially if you’re on blood thinners, sedatives, or blood pressure medications.
- Move Your Body
Walking, stretching, or doing gentle yoga during and after your flight helps stimulate circulation, reduce stiffness, and boost your mood.
Top tip: Avoid vigorous exercise close to bedtime, as it can keep you awake.
- Eat Light, Eat Right
Stick to light, nutritious meals when flying and for the first day or two after landing. Try to eat at local meal times as soon as possible.
Why it works: Digestive rhythms are tied to circadian rhythms, so syncing your mealtimes helps your whole system adjust faster.
Are There Any Apps to Help with Jet Lag? Yes!
Technology can be a handy travel companion. Here are three excellent apps tailored to managing jet lag scientifically:
🛫 Timeshifter
- Designed by sleep experts and NASA advisors
- Creates a personal plan based on your age, sleep pattern, and flight details
- Offers step-by-step guidance on when to sleep, take melatonin, and seek light
💡 Ideal for seniors: It’s intuitive and offers gentle reminders, making it senior-friendly.
🌙 Entrain
- Developed by researchers at the University of Michigan
- Uses light exposure science to create a personalised light schedule
- Great for academic-level accuracy, though slightly more complex
🕒 Uplift – Beat Jet Lag
- Uses movement and breathing exercises to reset your body clock
- Very simple, visual app – great for those who don’t want anything too technical
Take However Long It Takes…
Jet lag is normal. Don’t feel frustrated if it takes a few days to settle into a new rhythm. Let yourself nap if needed (but try to limit it to under an hour), stay hydrated, and be kind to your body.
As we age, we gain the wisdom to know that it’s not about rushing back to routine, but embracing the journey—rest, recovery, and all.
“Travel makes one modest. You see what a tiny place you occupy in the world.”
— Gustave Flaubert
