Jet lag: how to avoid it
What is jet lag?
Spending a few hours travelling by air across 3 or more time zones can sometimes make you feel low, tired and lethargic. This is called jet lag — that less than uplifting response to time zone changes that your body doesn't appreciate and may have trouble adjusting to.
What are the symptoms of jet lag?
- Headache.
- Fatigue and lethargy.
- Irritability or anxiety.
- Difficulty in concentrating and making decisions.
- Loss of appetite and nausea.
- Constipation.
- Sweating.
- Dehydration.
- Difficulty in sleeping.
- Minor co-ordination problems.
- Occasionally, memory loss.
Some people have also reported additional symptoms such as palpitations and an increased susceptibility to illness.
What causes jet lag?
Your body clock operates on a 24-hour cycle that keeps time by stimuli such as eating and sleeping patterns and reactions to light and darkness. Changing time zones changes your normal rhythm, knocking your body clock off balance.
The more time zones you cross, the worse your jet lag will be. Travelling east usually requires a greater adjustment as you move forward in time.
As a rule of thumb, it takes about one day to recover for each time zone you go through.
Your body may struggle to cope with the changes in time zones and you may experience temporary insomnia, fatigue, irritability or anxiety. Meanwhile, your bowel habits may change and constipation can be a problem.
What you can do
- Book your flight so that you arrive at night. This helps your body adjust to the changes in time zones.
- Avoid in-flight alcohol. Airline cabins are extremely dry, making the body feel dry and dehydrated, worsening jet lag. Alcohol adds to your body's dehydration. It is better to drink fruit juices and water frequently.
- At your destination, try to get out into the sun during the daytime. Exposure to the sun keeps your biological clock in a stimulated and awake state.
- Try to exercise; if you usually go jogging you should continue to do so at your destination. This helps keep you alert during waking hours and tires your body, making it ready for rest and sleep at night.
- Don't nap; it will just delay your adjustment to the new time zone.
- Remember to take medications at your normal ‘home’ time or adjust dosages to suit local time.
The following are measures that have been known to help avoid or minimise the symptoms of jet lag.
- If possible, take at least one break in your trip.
- Wear comfortable clothing and shoes.
- If possible, adapt to the local schedule — for example, if you arrive at noon local time (but it is 6 AM your time) eat lunch, not breakfast.
- Seek medical advice regarding jet lag and any medications that you take.
- Avoid alcohol on the flight (it can cause dehydration).
- Avoid caffeine on the flight (it can cause dehydration and add to feelings of anxiety).
- Drink plenty of water during the flight.
- Move around on the plane if possible.
Last Reviewed: 15 October 2004
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