Jet Lag: Causes, Symptoms, and Smart Ways to Beat It
Jet lag — every frequent flier’s worst enemy. Whether you are travelling for business or pleasure, changing time zones can leave you feeling tired, disoriented, and unable to adjust to a new rhythm. But what is jet lag — and why does it occur?
Jet lag, also called desynchronosis, occurs when your body’s internal clock (circadian rhythm), which tells you when to sleep, wake up, and eat, is out of sync with your new time zone. This imbalance causes fatigue, sleep disturbance, digestive discomfort, and even moodiness. For Brits taking long-haul flights to places such as Australia, the US, and Asia, jet lag can undermine productivity, the enjoyment of a holiday, and your sense of well-being.
This is why we’ve compiled this extensive primer to give you the lowdown on what causes it, how to recognise its symptoms, and – most importantly – uncover some highly effective ways to mitigate its impact.
What Causes Jet Lag?
Circadian Rhythm Disruption
Your body functions on a 24-hour internal clock, which controls sleep, digestion, and hormone release. When you cross time zones, that rhythm is thrown out of whack — your body doesn’t know when it needs to sleep, eat, or be alert.
Time Zone Changes
The severity of jet lag depends on how many time zones you cross:
- Travelling to the East (like Dubai or Singapore from the UK) is generally harder, because you are “losing” time, so it’s harder to fall asleep early.
- Westbound travel (e.g., UK to New York) is a little easier in that you “gain” time and are more in sync with the body’s natural rhythms.
Other Contributing Factors
- You know that long hauls ruin your sleep.
- Terrible sleep on flights because of the noise, and all the seats are so uncomfortable.
- Dehydration and cabin pressure will exacerbate fatigue and headaches.
Common Symptoms of Jet Lag
Different people’s bodies react to jet lag in different ways, but typical jet lag symptoms include:
Sleep Issues
- Not able to go to sleep at night.
- Getting up too early and interrupted sleep.
Physical Symptoms
- Severe fatigue and sleepiness during the day.
- Headaches, muscle pain, and digestive issues.
Cognitive and Psychological Consequences
- Feeling edgy, moody or unable to concentrate.
- Brain fog that makes even the littlest things seem like climbing a mountain.
Most of those symptoms peak on your first two days, but could last longer depending on travel direction and personal health.
How Long Does Jet Lag Last?
Most people recover within 2–5 days, but several factors influence recovery:
- Eastbound is generally worse for getting adjusted.
- Time zones crossed: More zones = more days needed for recovery.
- Age and health: Seniors and people who have poor sleep habits may fare worse.
Tips to Prevent Jet Lag Before You Travel
Get on a New Sleep Schedule ASAP
- Ease into your destination’s time zone and get your child to bed 1–2 hours closer to that at bedtime in the days leading up to the trip.
Plan Flights Strategically
- Opt for flights that arrive in the evening so you can put yourself to bed quickly.
Keep yourself Hydrated and Shun Alcohol/Caffeine
- They’ll both dehydrate you and interfere with sleep — go with water or herbal tea instead.
Make Sure You’re Well Rested Before Travelling
- You’ll automatically adapt faster if you start your trip well-rested.
How to Manage Jet Lag During the Flight
Set Your Watch on Destination Time
- Prepare mentally by doing things according to the new time zone.
Depending on When You Arrive, Try to Get Some Rest or Stay Awake
- Consider wearing a sleep mask, or use earplugs and neck pillows if you want to sleep.
- If the time at your destination is daytime, try to remain awake so that you can adjust more quickly.
Stay Active
- Stand up and stretch every 1–2 hours to keep the blood flowing and prevent stiffness.
Avoid Heavy Meals
- Eat light, well-balanced meals that don’t make you feel bloated and uncomfortable.
Recovery Tips After You Arrive
Get Sunlight Exposure
- Get natural light, which will reset your internal clock, and go outside during the day.
Local Bedtime One Tourist at a Time
- Avoid long naps (limit them to 30 minutes) to help minimise jet lag.
Eat For Local Meal Times
- Eating meals according to local rhythms also helps control digestion and the body’s energy.
Try Melatonin Supplements (if necessary)
- A (VERY low, with a doctor’s approval) dose can be an aid in regulating sleep in the first few days.
When to See a Doctor
Jet lag will usually go away on its own, but you should call your doctor if:
- Symptoms persist for longer than a week.
- People suffer from unbearable fatigue that disrupts their lives.
- You believe there is an underlying sleep pathology.
Conclusion
It’s tough to avoid jet lag when you’re flying long distances, but there are ways to mitigate its effects. By sleeping when it’s appropriate and drinking plenty of fluids while syncing with local time as soon as you can, you will bounce back at a breakneck pace and have a great time on your trip.
Remember—consistency is key. Keep to your schedule, and your body will quickly follow. Safe travels!
Need more advice? Get excellent advice on jet lag and how to enjoy healthier sleep by calling Chase Lodge Hospital today.
