How to Avoid Jet Lag on a Long-Distance Trip

Desynchronosis, commonly known as jet lag, is almost inevitable after a long-haul flight lasting more than 10 or 12 hours. Despite various remedies on the market, there is no quick fix for this chronobiological condition; your body needs time to readjust.

Understanding Jet Lag

Humans are biologically designed for slower forms of travel, like walking or horseback riding. The rapid pace of modern flight can disrupt the body's internal clock, which regulates eating and sleeping patterns. This disruption can last for about a week after a long flight, making it harder to adjust to a new time zone.

Jet lag typically occurs when you cross three or more time zones, which can significantly affect your biological rhythms. Melatonin, a hormone produced in the dark, causes drowsiness. Until your melatonin levels adjust to the new time zone, your sleep patterns will be out of sync.

Symptoms of Jet Lag

Severe jet lag can cause:

• Afternoon lethargy
• Nighttime wakefulness
• Hunger at odd times
• Headaches
• Irritability
• Lack of daytime focus

Jet lag can also disrupt your digestive system, making regular meals less enjoyable and harder to digest. Furthermore, since the body often performs internal maintenance during sleep, jet lag can weaken the immune system, making you more susceptible to illness.

Common Indicators of Jet Lag

• Insomnia
• Daytime drowsiness
• Waking up too early
• Lack of appetite
• Lack of focus and mild depression
• Headaches and irritability

Natural Jet Lag Remedies

While no magic cure exists, you can take steps to reduce recovery time:

1. Use Discipline: Force your body into its new routine. Avoid napping in the afternoon and wait until night to sleep. Eat meals at set times, regardless of hunger.
2. Get Lots of Sunlight: Exposure to sunlight helps regulate melatonin cycles and reset your internal clock. Stay active and spend time outdoors on your first day.
3. Avoid Caffeine: Caffeine can further confuse your body's internal clock. Avoid it after midday until you adjust to the new time zone.
4. Start on the Plane: Set your watch to the time at your destination and try to eat and sleep according to the new schedule. Move around the plane to avoid lethargy.

Extreme Jet Lag Remedies

• Melatonin Supplements: Some studies have found a 0.5 mg dose of melatonin can help alleviate jet lag if combined with sunlight exposure. However, whilst only a supplement this is not generally recommended. Speak to your healthcare professional if you’d like more advice.
• Fasting: Research also suggests fasting for at least 16 hours before arrival can help reset your body’s clock. Fasting triggers a survival response that prioritizes finding food over circadian rhythms.

Recovery Time

The time needed to recover from jet lag varies based on age, physical fitness, and genetics. Generally, allow one day for each time zone crossed. The direction of travel also matter. If traveling west, divide the number of time zones crossed by two; if traveling east, expect a recovery time of about two-thirds the number of time zones crossed.