Jet lag (Sudden Time Zone Change Syndrome) is a set of annoying discomforts that we face when we make long-distance trips, most often by airplane. We are talking about intercontinental trips (from west to east or east to west), combining with multiple time zone changes in a short period of time. Such rapid changes contribute to the disruption of our circadian rhythm and disrupt the body’s natural balance.
Jet lag is a very tiring phenomenon, making both our body and mind work less well, making it difficult for us to function normally and perform planned tasks efficiently. Fortunately, there are effective tricks to help us cope much better with the sudden time zone change, which is unfavorable for our biological clock. Read the article and check out how to beat jet lag!
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Biological clock vs. astronomical clock
Our biological clock works in a structured, coordinated way. In the morning we get a boost of energy, our metabolism speeds up, the motility of the digestive tract is stimulated. In the evening, on the other hand, we gradually enter a state of reduced activity, quieting, slowing down metabolic processes.
The sleep-wake cycle is regulated by a hormone called melatonin. When its level in the body is high, we are sleepy, when it is low, we are stimulated and ready for action.
Melatonin production increases or decreases depending on the amount of light reaching the visual apparatus. This is the reason why, after darkness falls, we suddenly become weary, feel the urge to postpone the activities we are doingand go to sleep, and when it gets light all around, the drowsiness leaves us and the mind starts working at full speed.
The problem arises when we work the night shift or for other reasons sleep during the day and are active at night. Then our body, as this is incompatible with its biological rhythm, begins to function less well, which manifests itself in problems with concentration, headaches, lack of energy, weakness and many other annoying symptoms. We also have to deal with such disruption of the body’s work during long sojourns.
What is jet lag?
The term “jet lag” should be familiar to anyone who is trying to travel in the latitudinal (east-west) direction. Jet lag, or sudden time zone change syndrome, also known as jet lag syndrome, is nothing more than a series of bothersome discomforts the body serves up in response to sudden time zone changes.
What is worth noting is that jet lag symptoms do not appear during north-south and south-north travel, and if they do appear, they are of low intensity. This is because north-south travel does not involve a change in time zones, but only possibly a change in culture, environment, weather, climate, so our body’s reaction is milder.
The situation is different for east-west travel. Every 15 degrees of longitude the time zone changes by one hour, so if we decide to go on a long-distance escapade, the day will strongly “shorten” or “lengthen”. For example, a flight from Warsaw to Chicago takes 10 hours. Departing at 10 a.m., we arrive at our destination at 1 p.m. Since the time zones change several times, the day is “lengthened” by 7 hours (in Warsaw it would already be 8 p.m., in Chicago it is only 1 p.m.).
Jet lag – symptoms
The syndrome of jet lag symptoms arises as a result of a dissonance between our biological clock and astronomical clock. The severity of jet lag inconveniences usually depends on the number of time zones crossed, but also such factors as the traveler’s age, health, current mental and physical form and the direction of travel are of considerable importance here.
Travel in the eastern direction is usually more troublesome (jet lag symptoms are more intense) than travel in the western direction. This is because our body tolerates less well the “shortening” of the day, which happens when going east, than its “lengthening”, which happens when going west.
Among the most common symptoms of jet lag are various sleep disorders, but in addition to these there are many other ailments. Mostly, jet lag manifests itself in the disruption of those physiological processes that naturally depend on circadian rhythms (e.g. digestive processes, metabolic processes, hormone and neurotransmitter secretion processes).
The most commonly observed symptoms of jet lag
- sleep problems (e.g. trouble falling asleep, insomnia, shallow sleep, excessive daytime sleepiness, waking up too early),
- feelings of disorientation,
- dizziness,
- headaches,
- constant fatigue, lack of energy to perform,
- weakness, heaviness, worse physical form,
- lack of appetite,
- problems with the digestive system: gastrointestinal disorders, abdominal pain, nausea, digestive problems, constipation, diarrhea,
- malaise,
- concentration disorders,
- poorer mental performance,
- mood swings,
- irritability.
How long does jet lag last?
Symptoms of sudden time zone change syndrome are most acute on the first day after arrival, but diminish with each subsequent 24-hour period. Nearly 80% of travelers experience jet lag symptoms on the first day and first night, but by the third day only 20% of travelers experience them.
On average, jet lag lasts for 2 days. In people who by nature adapt easily and quickly to new conditions, symptoms may disappear after the first night. In contrast, in people who endure changes in climate and time harder and adapt less well to new surroundings, jet lag symptoms can last up to 3 days. Rarely does jet lag last longer than 3 days.
How to deal with jet lag?
Extreme fatigue and other annoying afflictions associated with sudden changes in time zones can disrupt the duties and plans we had tied to the trip.
Fortunately, it is possible, with the help of proven tips, to prevent (or at least reduce) the intensity of jet lag symptoms. First of all, it’s worth changing the times we go to bed so that later, when we find ourselves in a new time zone, we can avoid the agonizing trouble of falling asleep.
How to fight jet lag?
- For a few days before your flight, go to bed later if you’re traveling west, or earlier if you’re traveling east than usual.
- Once you board the plane, switch your watch to the time that will prevail at your flight’s destination (with this psychological procedure, our body will adapt more easily to the new time conditions).
- A few days before your trip, rearrange your meal times so that they are more similar to the meal times that will prevail in the new time zone.
- 2-3 days before your trip, make sure your body and mind are well rested. Get a good night’s sleep, try to calm your nerves and thoroughly de-stress. Don’t overtire yourself, reduce your daily chores, treat yourself to deep relaxation. Being in better mental and physical shape, you will adjust more easily and quickly to the new time zone.
- Take care of adequate hydration of your body during the flight (preferably reaching for a few sips of mineral water every now and then).
- During the flight, wear comfortable shoes and clothes you feel comfortable in.
- Avoid consuming alcohol and coffee on board the plane.
- During the flight, try to stretch your muscles every now and then and walk between seats.
- To avoid digestive problems and appetite disorders upon arrival, eat only light, easily digestible, not too hearty meals based on fresh, natural products before and during the flight.
- Provide yourself with a blindfold and ear stoppers to reduce sleep problems. Taking melatonin may also help.
