How to Cope with Jet Lag

How to Cope with Jet Lag

What is Jet Lag? 

Jet lag is a common temporary sleep disorder that occurs when someone travels across multiple time zones. Jet lag can result in symptoms of insomnia, or feeling out of sorts, due to disrupting your circadian rhythm (body’s internal clock).  

When you travel across two or more time zones quickly, your body’s internal clock (circadian rhythm) is disrupted and needs time (2 to 4 days) to adjust. The circadian rhythms or biological body clocks are physical, behavioral, and mental patterns that are followed over a 24-hour cycle. Light, dark, and other factors influence this biological body clock. 

What causes Jet Lag? 

Jet lag is caused by the disruption of the circadian rhythm when travelling over multiple time zones. As the circadian rhythm regulates when we fall asleep and wake up, when put out of sync, it can cause disruption in sleep, changes in mood and behavior, and other body functions. 

Other aspects of travel that can contribute to jet lag symptoms: 

• Warm cabin temperatures with low humidity. This environment can cause dehydration. 
• Long periods of sitting on a plane. 
• A decreased air pressure and lack of oxygen in the airplane cabin. 

It will take a period of time (2-4 days) for your circadian rhythm to readjust to your new environment. 

Symptoms of Jet Lag 

The most common symptoms of jet lag include: 

• Concentration and memory problems 
• Exhaustion and tiredness 
• Insomnia 
• Difficulty staying awake during the day
• Dizziness 
• Ingestion 
• Nause
• Constipation 
• Changes in mood (anxiety and irritability)
• Changes in appetite

Tips to help get over Jet Lag

Jet lag is self-diagnosable, with most symptoms being able to be treated or managed by yourself. Without treatment, jet lag symptoms will eventually disappear over a couple of days as the circadian rhythm adjusts. 

Over-the-counter medication such as melatonin or circadian 2mg tablets can be used to help treat sleeping problems (insomnia) associated with jet lag. Discuss the side effects with your doctor or pharmacist before taking it. 

Although there is a good chance that jet lag symptoms will subside and disappear on their own, there are some lifestyle choices, tips, and preventative measures to help reduce or recover quicker from jet lag. 

During your flight: 

• Use earplugs and an eye mask if they help you sleep 
• Drink plenty of water 
• Avoid drinking too much alcohol or caffeine
• Keep active by regularly walking around the cabin and stretching 
• Try to sleep if it is nighttime at your new destination

After you have arrived at your destination: 

• Adjust your sleep schedule to the new time zone 
• Get natural sunlight; this will help your body clock adjust
• Set the alarm clock to avoid sleeping through the morning
• Do not sleep or nap during the day

You can try to prevent jet lab by adapting your schedule to your new time zone a couple of days before you travel. 

Contact your doctor if your jet-lag symptoms persist for a week or two, as this could indicate another condition.