Mastering Jetlag & Sleep Disruption: How People Leaders Can Help Employees Stay Energized While Traveling

In today’s fast-paced world, traveling across multiple time zones for business or pleasure is almost a given. Whether it’s that exciting vacation to a distant country or a critical business trip requiring a red-eye flight, the toll that these time zone shifts take on our bodies—and our sleep—cannot be ignored. Many employees experience the common aftermath: feeling exhausted, disoriented, and out of sync with local schedules. 

For people leaders, understanding the impact of jetlag and helping employees manage travel-related sleep disruptions can improve productivity, engagement, and well-being. The good news is that there are proven strategies for minimizing jetlag and adjusting to new time zones, ensuring employees can perform at their best during their trips. 

 Understanding the Circadian Rhythm: The Key to Beating Jetlag 

Our circadian rhythm is an internal 24-hour clock that dictates our sleep-wake cycles. It naturally synchronizes with the day and night cycle, making it easy for us to wake up when the sun rises and sleep when it sets. However, when traveling across time zones, our body’s rhythm is disrupted, leading to jetlag and sleep difficulties. 

The good news? We can adjust our circadian rhythm to match new time zones, making the transition easier and reducing the impact of jetlag. Here’s how: 

How to Reset Your Circadian Rhythm: Simple, Science-Based Tips 

1. Focus on Sunlight Exposure 

One of the most effective ways to adjust the body’s internal clock is through sunlight exposure. Depending on whether you want to advance (shift to an earlier sleep time) or delay (shift to a later sleep time) your circadian rhythm, timing your sunlight exposure is crucial. 

To advance your clock (for an earlier sleep time), get sunlight 4-5 hours after your body’s temperature minimum (typically around 5:30 AM if you wake up at 7 AM). 

To delay your clock (for a later sleep time), aim for sunlight 4-5 hours before your temperature minimum. 

Sunlight exposure in the morning is key. However, once you miss the window, you enter a "circadian dead zone" where sunlight will no longer have an effect. Employees who need to adjust their sleep schedules for an upcoming trip should start adjusting their sunlight exposure in the days leading up to their travel to ease the transition. 

2. Use Physical Activity & Meal Timing 

Exercise and meal timing can further help in adjusting the internal clock. 

Morning exercise (before 10 AM) can help employees fall asleep earlier at night. 

Late-night meals (such as eating around midnight) will delay the internal clock and may help employees stay awake longer if necessary. 

Encourage employees to incorporate exercise and mindful meal timing as part of their pre-travel routine to help adjust their body clocks before they even leave for the trip. 

Tips for Traveling: How People Leaders Can Support Employees in Managing Jetlag 

1. Provide Flexible Work Hours 

If employees are traveling for business, allow them to adjust their work hours around their travel schedule. Giving employees flexibility to rest and recover, especially after long flights, will help them better manage jetlag and be more productive once they arrive. 

2. Encourage Mindful Travel Routines 

Promote pre-travel routines that include adjusting sleep, exercise, and meal times to better align with the destination’s time zone. You can also suggest employees gradually shift their schedules (e.g., go to bed earlier or later in increments) to prepare for the time change. 

3. Create Travel Wellness Packages 

Provide employees with travel wellness kits that include items like sleep masks, calming teas, and hydration supplements. These simple tools can help employees relax during travel and improve their sleep quality when they arrive at their destination. 

4. Educate on the Impact of Travel on Sleep 

Ensure that employees are educated on the science of jetlag and its impact on performance. This can be included as part of travel training sessions or employee wellness programs. Sharing knowledge about how their bodies respond to time zone changes will empower employees to take proactive steps to manage jetlag. 

Supporting Sleep Health Beyond Travel 

Beyond travel, ensuring employees are well-rested during their regular work schedule is vital. Encourage a workplace culture that prioritizes rest and promotes healthy sleep habits to maintain high productivity levels. For example: 

Promote regular breaks throughout the day to avoid fatigue. 

Encourage workplace mindfulness or meditation to reduce stress and improve overall well-being. 

Provide resources for employees to learn about improving sleep hygiene, such as avoiding caffeine late in the day or creating an ideal sleep environment. 

By helping employees manage both the physical and mental toll of travel, you can support their productivity and overall well-being. 

 Conclusion: Jetlag Doesn’t Have to Ruin Productivity 

Travel is an exciting part of the modern workplace, but the shift in time zones doesn’t have to be a barrier to success. By educating employees on the science of circadian rhythms, providing resources for mindful travel routines, and offering flexibility to recover after a long flight, people leaders can help employees adjust seamlessly to new time zones and stay productive—both on the road and in the office. 

Are your employees equipped to manage jetlag? Helping them balance travel and sleep could be the key to a more productive and energized workforce. 

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