What is Jet Lag and How to Avoid Symptoms
Fast air travel, especially across multiple time zones, has become a regular part of modern life. However, after such journeys, many people experience sleep disturbances, fatigue, irritability, or even stomach problems. These are all symptoms of desynchronosis, better known as jet lag. Experts will tell you what to do and how to avoid jet lag!
Contents
Highlights
- Jet lag happens when your body clock misaligns with new time zones.
- Traveling east causes stronger jet lag than going west.
- Light, sleep, diet, and exercise are key to beating jet lag.
- Melatonin, 5-HTP, L-theanine, vitamin D, and adaptogens like rhodiola and ginseng help you adapt faster.
- You can download apps before your trip for personalized advice.
What is Jet Lag and Its Causes
Jet lag, or desynchronosis, is an exotic word that describes a condition that occurs in the body when changing time zones, i.e., during flights and long journeys. The more time zones you cross in a short period of time, the more your internal clock jumps.
Our body synchronizes with the daily rhythm of light and darkness. This process is regulated by the suprachiasmatic nucleus (SCN) in the brain, the center that controls the circadian rhythm. Light hits the retina of the eye and, through nerve signals, the SCN “decides” when to produce melatonin, the sleep hormone.
When we travel east, the day becomes shorter and the body has less time to adapt, which is why jet lag after traveling east is usually more severe. Traveling west, on the other hand, “adds” an hour, so it is easier for the body to adapt.
Interestingly, different systems of the body adapt at different rates. For example, sleep and appetite can be restored in 1-2 days, while hormonal balance and temperature rhythms can be restored in just 4-6 days.
Symptoms of Jet Lag
Observe! If you experience the following symptoms while traveling, you are most likely already in the trap of jet lag:
- severe fatigue and headache;
- sleep disturbance – drowsiness or insomnia;
- upset stomach;
- irritability;
- disorientation;
- exacerbation of chronic diseases.
Jet lag makes it difficult for a person to concentrate and make the right decisions. In some cases, it can cause nighttime urination, dizziness, and disruption of the REM sleep phase, which is responsible for restoring the nervous system.
Simple Plan to Avoid Jet Lag
How to get over jet lag? There are many recommendations to follow before and during your flight to make your life easier.
Biohacks for Jet Lag:
- Prepare in advance: 2–3 days before your trip, start adjusting your sleep schedule by 1–2 hours to match the new time zone to prepare for jet lag.
- Avoid night shifts or overwork the day before.
- During the flight: drink plenty of water and avoid alcohol and coffee.
- Move around the cabin, do light exercises, or stretch.
- Use a sleep mask and earplugs to block out noise and light.
- Upon arrival: get out into the sunlight as early as possible – natural light helps “reset your clock.”
- Avoid napping, especially in the first few days (limit it to 20 minutes).
- Exercise during the day – this stimulates energy.
- Eat according to your new schedule – this also signals your body to adapt.
- Use Jet Lag Calculator that can help you calculate how long it will take you to adjust to your new time zone – and back again when you come home.
How to Adapt
- If you are flying west, it is better to choose a flight in the afternoon and arrive at your destination when you go to bed.
- If you are flying east, go to bed earlier the day before your trip. Arrange your flight so that you arrive in the evening.
- Once you arrive, immediately start living according to the new time zone. If you arrive in the morning but want to sleep, try to stay awake. Walk around the city, go for a run, etc.
- Try to sleep at night. You can take melatonin or another sleep aid, but consult your doctor first.
- If you cross more than 6 time zones during your flight, take advantage of layovers. This makes it easier for your body to adjust to the changes and get rid of jet lag.
What Not to Do?
- Do not eat heavy meals on the day of travel and a few days before, because your stomach also needs to wake up and fall asleep. The digestive system must adjust to new rhythms.
- Do not drink alcohol during the flight and on the first day after arrival. Especially if you arrive in the morning.
- Refrain from smoking. Tobacco deprives the body of oxygen, which is necessary for normal functioning, as well as for flying at high altitudes.
- If you are traveling on business and have an important meeting or conference, try to arrive a day before your business commitments so you can get used to the new time zone.
Supplements for Jet Lag
For jet lag, melatonin is effective for quickly normalizing sleep, as are supplements with L-tryptophan (5-HTP) to stimulate the production of your own melatonin and L-theanine to calm the nervous system. Vitamin D can help maintain overall tone and combat fatigue. At the same time, adaptogens such as rhodiola or ginseng can help maintain alertness during the day.
It is recommended to consult a doctor before taking any supplements. Essential supplements for jet lag are:
- Melatonin. A sleep hormone that helps you fall asleep faster and regulates circadian rhythms, which is especially important when changing time zones. It is recommended to take it 30 minutes before going to bed.
- 5-HTP (oxitriptan). An amino acid that stimulates the production of serotonin and the body’s own melatonin, promoting relaxation and sleep.
- L-theanine. An amino acid that calms the nervous system and helps cope with the stress caused by flying.
- Vitamin D. A deficiency can cause sleep disturbances and daytime fatigue. Taking it will help normalize circadian rhythms and improve well-being.
- Adaptogens (rhodiola, ginseng). They help the body adapt to new conditions and maintain alertness during the day.
Is There a Cure for Jet Lag?
To date, there is not any jet lag cure. However, researchers are exploring new approaches, including:
- Light therapy – the use of bright light at the right time.
- Chronobiotics – substances that regulate biorhythms, in particular melatonin
- Gene therapy (in the future) – influencing the genes that regulate the circadian rhythm.
- Oxygen therapy – supporting the brain in low-pressure conditions.
For now, the main methods remain regulating lighting, sleep, nutrition, and physical activity.
Free Apps to Beat Jet Lag
Long flights are exciting, but jet lag can really throw you off. The good news? You don’t need to spend money to get some smart tools that help your body adjust faster. Here are a few free apps worth downloading before your next trip:
- Entrain – a simple, science-based app created by researchers at the University of Michigan. It gives you a personalized schedule for light and dark exposure to help reset your internal clock. Totally free, and very effective if you follow the plan.
- Timeshifter – used by astronauts and athletes, this app creates a custom jet lag plan based on your flight details and sleep habits. The best part? You get your first plan for free, which is perfect if you only travel occasionally.
- StopJetLag – this app helps you stick to a new time zone by offering guidance on when to sleep, eat, and get light exposure. The basic version is free to use, making it a handy travel buddy.
With these apps in your phone, your body will have an easier time syncing with a new time zone – so you can spend less time feeling groggy and more time enjoying your trip.
To Sum Up
Jet lag is a temporary sleep and wakefulness disorder that occurs as a result of crossing several time zones when traveling long distances, especially on international flights. It manifests itself in the fact that it becomes difficult for a person to adapt to the new time of day in a new place. Symptoms of jet lag can include insomnia, daytime sleepiness, irritability, loss of appetite, and difficulty concentrating. Jet lag can last for several days, as the body’s internal biological rhythms do not immediately adjust to the new time.
To alleviate the symptoms of jet lag, it is recommended to follow a proper sleep schedule, avoid alcohol and caffeine, and adjust your activity and diet to the local time, gradually adapting to the new schedule.
Proper preparation, a healthy lifestyle, and paying attention to your body’s signals will help reduce the impact of changing time zones. If you travel a lot or your symptoms last longer than a week, consult a sleep specialist or therapist.
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