Picture this:

You've finally reached your fantasy destination, the place you've dreamed of visiting for years. Unfortunately, you're so totally exhausted, the first few days of vacation pass by in a sleepy blur. 

Sound familiar?

Whether you're traveling for business or pleasure, jet lag can be a real hindrance to your performance and enjoyment.

Jet lag is the temporary mental and physical upset you experience when your circadian rhythms (internal body clock) are disrupted by rapidly traveling across time zones. When you're jet-lagged, your internal clock is out of synch with the new time at your destination. And when your internal clock is confused by a new time zone, it can adversely affect, among other things, your sleep and wake cycle, level of alertness, performance, physical well-being and mood.

Not all Jet Lag Is Created Equal

The severity of jet lag varies from person to person but you'll probably discover that the more time zones you cross, the more your body struggles to adjust. While total flight time can be the same, it's easier for a West Coaster to adjust to New York time (3 hour difference) than a New Yorker adjusting to London time (5 hours difference).

Jet lag symptoms also vary depending on which direction you've traveled. Eastward travelers "lose" time and often have trouble falling asleep at their new bedtime and difficulty waking up in the morning. In contrast, westward travelers "gain" time and often experience early evening sleepiness and predawn awakening.

For many, though, traveling from east to west causes fewer sleep and adjustment problems. For instance, a vacationer going from New York to San Francisco, where it's three hours earlier, will find daylight makes it easier to stay awake until his "new" bedtime. Losing three hours when heading in the opposite direction from San Francisco to New York tends to be a more difficult adjustment.

What's a well-meaning traveller to do?

How to Hit "Reset" on Your Body's Internal Clock

The general jetlag acclimation rule is 1 day of adaptation per time zone.  For our New York - San Francisco traveler, this means that it will take them approximately 3 days to shift their sleep/wake schedule.  So the next time you're fumbling through the first days of your vacation, don't be so hard on yourself.  Instead, plan your activities accordingly to make the most out of this biological transition. 

Likewise when you return, schedule your work and activities a little later in the day to fit with your vacation schedule.  Using an extra vacation day (or coming back on a weekend) to help adjust will also go a long way in making it easier to re-adjust as well.

Bon Voyage!