Jet Lag: Causes, Symptoms, and Relief Tips for Grand Rapids Travelers

Jet lag is a combination of fatigue and other symptoms that occur when you travel quickly across multiple time zones, such as flying from Grand Rapids to Europe or Asia. It’s also called time zone change syndrome.

Your body is naturally synchronized to the 24-hour day–night cycle, mainly through exposure to sunlight and the release of brain chemicals (neurotransmitters), especially melatonin, which helps regulate sleep.

Grand Rapids residents who frequently fly out of Gerald R. Ford International Airport (GRR) for business or vacations are at higher risk of jet lag, particularly on long east–west flights.

How Your Body Clock Works

Many of your body’s processes follow a 24‑hour internal clock, known as the circadian rhythm (“circadian” means “about a day”). This internal clock helps regulate:

  • Body temperature
  • Hormone levels (including melatonin and cortisol)
  • Digestion and metabolism
  • Heart rate and blood pressure
  • Sleep–wake cycles and alertness

When you cross multiple time zones quickly, your internal clock is still set to Grand Rapids time, even though your watch says otherwise. This mismatch between “home time” and “local time” is what causes jet lag.

Cold, dark winters in West Michigan and long summer days can already challenge sleep patterns for some people. Adding rapid time zone changes on top of that can make jet lag feel more intense.

What Causes Jet Lag?

Jet lag happens when:

  • You cross two or more time zones in a short period
  • Your sleep schedule is disrupted before or during travel
  • Your exposure to light and darkness changes suddenly
  • You don’t stay hydrated or you drink too much alcohol or caffeine on long flights

There is no instant cure for jet lag, but careful planning before, during, and after travel can significantly reduce symptoms.

Common Symptoms of Jet Lag

Jet lag can affect how you feel physically, mentally, and emotionally. Symptoms can be stronger if you are older, have underlying health conditions, or are already sleep-deprived.

Common symptoms include:

  • Fatigue and low energy
  • Excessive sleepiness during the day
  • Trouble falling asleep or staying asleep at night
  • Digestive issues (constipation, diarrhea, nausea)
  • Impaired judgment and slower decision making
  • Memory lapses or difficulty concentrating
  • Irritability, mood changes, or apathy (lack of motivation)
  • Headaches or a “foggy” feeling

If you have chronic health conditions common in West Michigan—such as heart disease, diabetes, or high blood pressure—jet lag and travel stress may temporarily worsen your symptoms. Talk with your Grand Rapids healthcare provider before long international trips.

Does Flying East or West Matter?

Yes. The direction you travel affects how your body adjusts:

  • Flying west (for example, Grand Rapids to Los Angeles or Honolulu)

    • Usually easier on your body
    • “Prolongs” your day, which better matches most people’s natural tendency to have a slightly longer than 24‑hour internal clock

  • Flying east (for example, Grand Rapids to London or Paris)

    • Usually causes more severe jet lag
    • You have to fall asleep earlier than your body is used to, which goes against your natural rhythm

If you suffer badly from jet lag and have flexibility in planning multi‑stop trips, it may be worth considering westerly routes when possible.

There is no solid evidence that popular strategies like fasting or complicated “jet lag diets” are effective.

Before You Leave Grand Rapids: How to Prepare

Planning ahead can reduce jet lag, especially for long-haul flights out of GRR.

1. Get Enough Sleep Before You Travel

  • Avoid starting your trip with a sleep debt.
  • Try to get consistent, good-quality sleep for several nights before departure.
  • Limit late nights, heavy meals, and excessive caffeine or alcohol in the days leading up to your flight.

2. Adjust Your Sleep Schedule Gradually

If you are:

  • Flying westward (e.g., Grand Rapids to Seattle or Hawaii):

    • Go to bed later than usual for 2–3 nights before your trip.
    • This helps your body adjust to a later time zone.

  • Flying eastward (e.g., Grand Rapids to London):

    • Go to bed earlier than usual for 2–3 nights before your trip.
    • For example, if you’re flying from Grand Rapids to London, try to be asleep by 8–9 p.m. Grand Rapids time for a few nights before departure.

3. Consider Your Health Conditions

  • If you have heart disease, lung disease, diabetes, sleep apnea, or are pregnant, talk to your doctor before long flights.
  • Major health systems in Grand Rapids—such as Corewell Health (formerly Spectrum Health), Trinity Health Grand Rapids, Metro Health–University of Michigan Health, and Mercy Health—can help you plan safe travel if you have medical concerns.

During the Flight: Strategies to Reduce Jet Lag

Long flights from Grand Rapids often involve connections through Chicago, Detroit, or other hubs. Whether you’re on one long flight or several shorter ones, these strategies can help.

1. Stay Hydrated

  • Drink plenty of water throughout the flight.
  • Airplane cabins are very dry, which can worsen fatigue and headaches.
  • Aim for small, frequent sips of water rather than large amounts at once.

2. Limit Alcohol and Caffeine

  • Avoid or limit alcohol during the flight.
    • Alcohol may make you feel sleepy but disrupts normal sleep cycles and can prolong jet lag.
  • Limit caffeinated drinks (coffee, tea, soda, energy drinks).
    • Use caffeine in moderation only when you need to stay awake during your destination’s daytime.
    • Avoid caffeine for several hours before you plan to sleep.

3. Eat Light, Frequent Meals

  • Choose smaller, lighter meals instead of heavy or greasy foods.
  • Focus on fruits, vegetables, lean proteins, and whole grains when possible.
  • Heavy meals can worsen digestive upset, which is already common with jet lag.

4. Dress Comfortably and Move Around

  • Wear loose, comfortable clothing and layers, especially if you’re used to Michigan’s changing temperatures.
  • Whenever possible, walk around the cabin and stretch your legs to improve circulation and reduce stiffness.
  • Simple leg and ankle exercises while seated can also help.

5. Nap Smartly and Plan Sleep by Destination Time

  • Nap briefly when you feel sleepy, but avoid long naps that might interfere with nighttime sleep at your destination.
  • When you sleep on the plane, time your sleep as if you’re already in the destination time zone.
    • For example, if it’s nighttime at your destination, try to sleep, even if your body still feels like it’s daytime in Grand Rapids.

6. Maximize Comfort for Better Sleep

Use simple tools to improve your rest on the plane:

  • Earplugs to reduce noise
  • Eye mask to block light
  • Neck pillow or rolled-up clothing to support your head and neck
  • Adjust your seat, blanket, and clothing to stay comfortably warm

Avoid using sleeping tablets during the flight unless specifically advised by your doctor; they may impair your ability to move or respond in an emergency.

After You Land: Adjusting to the New Time Zone

Your internal clock will still be on “Grand Rapids time” when you arrive. Different body systems (sleep, digestion, hormones) adjust at different speeds, which is why you might feel “off” for several days.

For most people, the body needs about one day per time zone crossed to fully adjust. For example, if you cross six time zones, it may take up to six days to feel normal again.

1. Use Light to Reset Your Body Clock

Light is the most powerful signal for resetting your internal clock.

  • Expose yourself to natural daylight at your destination, especially in the morning if you’ve flown east.
  • If natural sunlight is limited (common during winter months in northern destinations or in Michigan), consider bright indoor light or a light therapy box after talking with your healthcare provider.
  • Light in the blue spectrum (like bright morning light) is especially effective at signaling your brain to adjust.

2. Time Caffeine Carefully

  • Drink caffeinated drinks in moderation during the day to stay alert.
  • Avoid caffeine for at least 4–6 hours before bedtime, so it doesn’t interfere with sleep.

3. Mimic Your Usual Bedtime Routine

Try to keep your normal sleep habits, just shifted to the new local time:

  • Go to bed and wake up at consistent times.
  • Follow your usual wind-down routine—reading, a warm shower, gentle stretching, or quiet music.
  • Avoid screens (phones, tablets, laptops) for at least 30–60 minutes before bed, as blue light can delay sleep.

4. Use Relaxation Techniques

If you’re feeling wired but tired:

  • Practice deep breathing exercises
  • Try progressive muscle relaxation (tensing and relaxing different muscle groups)
  • Use guided meditation or sleep apps (download before leaving Grand Rapids in case you have limited Wi‑Fi)

5. Nap Strategically

  • Short power naps (20–30 minutes) can help you get through the day if you’re very sleepy.
  • Avoid long naps late in the day, as they can make it harder to fall asleep at night in the new time zone.

Medications, Melatonin, and Jet Lag

Using medication to manage jet lag is controversial and should always be discussed with your doctor.

Melatonin

  • Melatonin supplements can help some people adjust more quickly to a new time zone, especially when flying east.
  • Timing and dosing are important; taking melatonin at the wrong time can make jet lag worse.
  • Talk with your Grand Rapids primary care provider or a sleep specialist (available through systems like Corewell Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health) before using melatonin, especially if you:
    • Take other medications
    • Have epilepsy, depression, or blood clotting disorders
    • Are pregnant or breastfeeding

Prescription Sleep Medications

  • Very short-acting sedatives may sometimes be prescribed for severe jet lag, but they are not right for everyone.
  • These medications can cause side effects and are not recommended during the flight, due to the need to move and respond to emergencies.
  • Never mix sleep medications with alcohol.

Alcohol and Jet Lag

  • Some travelers use alcohol to fall asleep, but this:
    • Disrupts normal sleep cycles
    • Increases dehydration
    • Can prolong and worsen jet lag

It’s best to limit or avoid alcohol when you’re trying to adjust to a new time zone.

When to See a Doctor in Grand Rapids

Most jet lag symptoms improve on their own within a few days to a couple of weeks. However, you should contact a healthcare provider if:

  • Your sleep problems continue for several weeks after returning to Grand Rapids
  • You experience severe anxiety, depression, or confusion
  • You have chest pain, trouble breathing, or a rapid heartbeat
  • Your underlying conditions (such as heart disease, diabetes, or high blood pressure) significantly worsen after travel

Local resources include:

  • Corewell Health (Spectrum Health) Sleep Centers and Primary Care
  • Trinity Health Grand Rapids internal medicine and family practice clinics
  • Metro Health–University of Michigan Health clinics
  • Mercy Health primary care offices
  • Kent County Health Department and Grand Rapids Public Health for general travel health information and vaccinations

Key Points About Jet Lag for Grand Rapids Travelers

  • Jet lag is a form of fatigue caused by traveling quickly across different time zones.
  • It occurs because your internal body clock (circadian rhythm) is out of sync with the local time at your destination.
  • Symptoms can include fatigue, excessive sleepiness, digestive upset, irritability, apathy, memory problems, and poor decision making.
  • Flying east (for example, Grand Rapids to Europe) usually causes more severe jet lag than flying west.
  • There is no instant cure, but you can reduce jet lag by:
    • Getting enough sleep before you leave Grand Rapids
    • Gradually shifting your sleep schedule
    • Staying hydrated and eating light meals during flights
    • Limiting alcohol and caffeine
    • Using light exposure and consistent routines to reset your body clock
  • The body usually needs about one day per time zone crossed to fully adjust.

If you have questions about jet lag, sleep health, or travel safety, schedule an appointment with your Grand Rapids primary care provider or a local sleep specialist before your next long trip.