7 tips for battling jet lag while living with T1D

Traveling abroad is one of my favorite activities, but battling jet lag while living with type 1 diabetes (t1d) definitely isn't. In fact, it can be a real challenge.

According to the Centers for Disease Control and Prevention, many people who plan to travel more than three time zones away accept the risk of jet lag as a "mild inconvenience." But others — like me — find it a major burden and need to take proactive steps to cope with it. Even a trip from my home in New York City to the West Coast, which is three time zones away, can result in debilitating fatigue, an upset stomach, and other common symptoms of jet lag.

Fortunately, I've learned how to reduce the impact of jet lag on my body and mind.

The key to battling jet lag is to realign your internal time clock, also known as your "circadian rhythm," so that it synchronizes with the time zone of your destination. This may sound difficult, but it can be done with some planning and preparation. Here are seven tips for battling jet lag if you live with t1d.

1. Adjust your insulin

Type 1 diabetes can make it harder to cope with jet lag. Fatigue — which is often associated with jet lag — can be accentuated by both high and low blood glucose levels. Thankfully, you can reduce the added burden of jet lag by carefully managing your blood sugar ahead of time, during the flight, and following arrival.

Time zone changes can also wreak havoc with your insulin dosing schedule. For example, if you normally take long-acting insulin in the early morning at home, that might translate to afternoon in the new time zone. Accordingly, contact your healthcare provider before you leave, and determine if you should adjust both the amount and timing of your insulin dosage.

Adjustments in insulin are often recommended for people with t1d who travel through more than five times zones. If you take long-acting (basal) insulin, the Journal of Diabetes and Metabolic Disorders offers suggestions that can help you calculate basal adjustments during long-distance trips.

2. Be vigilant about monitoring your blood sugar

To fend off the extra fatigue associated with high and low blood sugar, monitor your glucose levels frequently as your body adjusts to a new time zone. My continuous glucose monitor (CGM) is extremely helpful when I travel, since it has an alarm that lets me know when I'm too high or too low.

With so much else on your mind and needing attention during a long day of travel, a CGM can provide valuable peace of mind. The last thing you want is to arrive at your destination feeling unwell!

3. Avoid sleeping during the day

If your long-distance flight arrives during the day, you might be tempted to sleep as soon as you reach your hotel room. Do your best to resist that temptation. I recommend trying to stay awake until it's nighttime, and then adjusting your sleep schedule to the new time zone.

This is where your circadian rhythm comes into play. It helps to start changing your internal body clock before your trip. If you're traveling westward, try going to sleep and waking up later than usual several days before you fly. If you're traveling eastward, try to sleep and wake up earlier.

4. Get some exercise

You already know that exercise offers health benefits, but did you know it can help reduce or minimize jet lag? It's true. Additionally, exercise can help speed up your return to a normal circadian rhythm.

When you're tired after a long-distance journey, you might not feel like taking brisk walks or working out. But it's worth trying to stay active! Just remember to listen to your body and follow guidelines for exercising safely.

While working out, make a point to keep a close eye on your blood sugar. Using monitoring technology like a CGM is recommended, as the last thing you want to experience is low blood glucose levels when you're exercising far from home.

5. Stay hydrated

While you should always try your best to stay hydrated, it's especially important to do so while traveling. Staying hydrated is important for your health and can help you avoid symptoms of jet lag.

Whether you're lazing on the beach, exploring a new city, or attending a business meeting, be sure to drink enough fluids. Dehydration can lead to higher blood glucose levels, so having water nearby is always a good idea.

6. Get out in the sunshine

The most powerful influence on your internal body clock is light, and exposure to light may help adjust your clock to avoid or reduce jet lag, according to The Sleep Foundation. Getting outside and soaking up some sun — or using a light therapy lamp — is a great way to ensure you get a good dose.

Scientific American offers guidelines around when it's best to seek (and avoid) light upon arrival at your new destination to prevent jet lag. The same principles can be applied upon your return home.

7. Enjoy your flight

Once you're on your plane, pretend you're already in the time zone of your new destination. For instance, if you're traveling to Paris from the U.S., set your watch or phone's clock to Parisian time, and choose when to rest accordingly.

The Sleep Foundation also recommends limiting alcohol and caffeine intake, as air travel can be dehydrating and these substances can speed up that process. Additionally, try to move around during the flight, as the risk of blood clots is heightened when seated for too long. You can reduce those risks by walking, standing, or stretching periodically in the aisles.

Looking forward to an upcoming trip? If you live with #t1d, you might be wondering how travel might affect your #diabetesmanagement needs. We've got you covered! Here are 7 tips around successfully battling jet lag, via @edgeparkmedical Tweet

Looking for more tips around getting the most out of life with t1d? Check out the Health Insights blog for useful, practical articles that can help you better understand the ins and outs of diabetes management.