Sleep expert Schmidt said travelers can minimize jet lag by gradually shifting meal times and adhering to local destination schedules.

Managing these biological rhythms is critical during the peak summer travel season, as millions of people [1] contend with the disorienting effects of crossing time zones. Proper timing of food and drink intake helps the body synchronize more quickly with a new environment.

Schmidt said travelers should begin adjusting their internal clocks before departure. This process involves shifting meal times in increments—starting with 15 minutes, then 30 minutes, and finally 60 minutes [2]—to align closer to the destination's time zone.

Once travelers arrive, the focus shifts to eating according to the local schedule. Adopting the destination's meal times immediately helps the body signal that it is time to wake or sleep, regardless of the hunger levels felt by the traveler.

Choosing specific foods and drinks also plays a role in the recovery process. Schmidt said travelers should select items that support alertness during the day and relaxation at night to further reduce the symptoms of jet lag.

These strategies are designed to allow travelers to enjoy their vacations more fully by reducing the fatigue and mental fog associated with rapid time zone changes. By manipulating the digestive system, travelers can nudge their circadian rhythms into alignment more efficiently than by relying on sleep alone.

“Millions of people may have to contend with jet lag during peak travel season”

This approach highlights the role of 'food-entrainable oscillators,' where the digestive system acts as a secondary clock to the brain's suprachiasmatic nucleus. By aligning caloric intake with the destination's time, travelers can potentially accelerate the resynchronization of their internal biological clocks.