Ah, jet lag. The bane of the international traveller. If you've ever travelled across multiple time zones quickly, you'll notice that your sleep patterns haven't had a chance to adjust to the new time zone. You might be tired early in the evening of the new time zone, not tired at all late at night, wake up far too early, or sleep in really late, depending on which direction you travelled.
What Is Jet Lag?
Jet lag, scientifically known as desynchronosis, is a temporary disruption of the body's internal clock, or circadian rhythm. This disarray occurs when the body's natural sleep-wake cycle is out of sync with the time zone of the traveller's destination. Essentially, your body is playing catch-up with the local time, and this misalignment can manifest in a range of symptoms.
Why Do We Get Jet Lag?
Before delving into remedies, it's crucial to understand the root cause of jet lag. Our bodies operate on internal circadian rhythms, regulating sleep-wake cycles, hormone production, and other essential functions. Rapid changes in time zones disrupt these rhythms, leaving us feeling disoriented and fatigued. The farther you travel, the more severe the jet lag tends to be. Factors such as the direction of travel, the number of time zones crossed, and individual differences in circadian rhythm sensitivity all contribute to the intensity of jet lag.
What Are the Symptoms of Jet Lag?
Jet lag doesn't discriminate – from seasoned business travellers to holidaymakers, everyone is susceptible. Common symptoms include fatigue, insomnia, irritability, difficulty concentrating, and gastrointestinal discomfort. The severity and duration of these symptoms vary from person to person, but they generally peak within the first few days after arrival and gradually subside as the body adjusts.
What Is the Difference Between Jet Lag and Travel Fatigue?
You only get jet lag if you're travelling either east or west, across time zones. If you fly from Sweden to Angola or from Tokyo to Australia, you'll have flown a long distance, but may not have crossed any time zones. You'll still be exhausted, disoriented, and dehydrated, and you may have a headache when you arrive, but you won't be jet lagged. There isn't any shift in your circadian rhythm that would be required to adjust to a new time zone.
Can You Get Jet Lag From a Short Trip?
If you've only crossed a few time zones, you won't be affected by jet lag. It may, however, feel a bit odd. I took a trip to a destination only a few hours time difference from home and the entire time we were there, I felt as though it was dinner time and would find out to my disappointment that it was actually still three hours away.
Does Travel Direction Affect Jet Lag?
There's actually a big difference in how well your body adjusts to a new time zone depending on whether you travel east or west. Travelling east is actually more difficult than travelling west, as it's more difficult to advance your internal body clock than to delay it. Depending on when your flight arrives and how long your flight is, even if you're travelling east, you may be delaying your internal body clock rather than advancing it.
How Can You Treat Jet Lag?
Really, there's no way to completely avoid jet lag if you're travelling across multiple time zones quickly, but there are ways to lessen its effects.
1. Adjust Your Schedule Before Departure
To ease the transition, start adjusting your sleep schedule a few days before your journey. If you're travelling east, try going to bed an hour earlier each night. Conversely, for westward travel, stay up an hour later. This gradual adjustment helps your body adapt to the upcoming time zone shift.
2. Stay Hydrated
Airplane cabins are notoriously dehydrating, exacerbating the symptoms of jet lag. Stay well-hydrated before, during, and after your flight. Avoid excessive caffeine and alcohol consumption, as these can contribute to dehydration. Opt for water and herbal teas to keep your body nourished and energised.
3. Choose the Right Flight
Selecting the appropriate flight time can significantly impact your body's ability to adjust. If possible, choose flights that align with your destination's local time for arrival. This aids in synchronising your internal clock with the new time zone.
4. Get Sunlight Exposure
Natural sunlight is a powerful regulator of circadian rhythms. Upon arrival, spend time outdoors during daylight hours. Exposure to sunlight helps reset your internal clock and can significantly reduce the duration and severity of jet lag.
5. Power Naps
Strategic napping can be an effective tool to combat fatigue. Keep naps short (20-30 minutes) to avoid entering deep sleep, which can leave you groggy. It's also a good idea to avoid napping too close to when you'll ultimately want to go to sleep. A well-timed nap can provide a quick energy boost without disrupting your nighttime sleep.
6. Melatonin Supplements
Melatonin, a hormone that regulates sleep-wake cycles, can be a useful supplement for mitigating jet lag. Consult with a healthcare professional before use, and consider taking melatonin supplements a few days before departure and upon arrival at your destination.
Conclusion
Jet lag is a common challenge for travellers crossing time zones, but with thoughtful preparation and strategic choices, it can be minimised. By adjusting your schedule, staying hydrated, choosing the right flight, getting sunlight exposure, incorporating power naps, and considering melatonin supplements, you can increase your chances of arriving at your destination feeling refreshed and ready to explore. Bon voyage!
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