Jet Lag
Introduction
Jet lag can be experienced by any traveller. It is one of the most common sleep disorders and is a
result of an imbalance of the body’s natural biological clock adjusting to a new time zone. It is the
feeling of tiredness and confusion after a long aircraft journey.
Symptoms of jet lag are more severe when travelling east. Eastward travel is associated with
difficulty falling asleep at the destination bedtime and difficulty arising in the morning. Westward
travel is associated with early evening sleepiness and pre-dawn awakening at the travel destination.
Causes of jet lag
The world is divided into 24 different time zones. Your body’s natural 24-hour clock (circadian
rhythm) is disrupted after crossing time zones. Your body clock controls your sleeping and waking
pattern. It also affects appetites, digestion, bowel habit, urine production, body temperature and
blood pressure. When travelling to a new time zone, your circadian rhythms are slow to adjust and
remain on their original biological schedule for several days.
Symptoms of jet leg
Symptoms vary from person to person. The severity of symptoms depends on the distance travelled
and the number of time zones crossed. Some may experience mild symptoms even after a relatively
short journey; others only have symptoms after crossing several time zones.
Symptoms include:
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Sleep disturbances - disturbed sleep pattern is one of the most common symptoms of jet lag.
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Gastrointestinal disturbances - indigestion, constipation, diarrhoea, nausea, loss of appetite.
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Other disturbances - difficulty in concentration, feeling of disorientation, anxiety, irritability, a
lack of energy, feeling light headed, headaches and generally feeling unwell.
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Increased age may contribute to a longer recovery period.
Preventing jet lag
Jet lag cannot be prevented but you can take steps to reduce its effects:
Before travelling:
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Change your sleep routine a few days before departing (if you are travelling east then go to bed
an hour earlier than usual and if you are travelling west then an hour later, to try and adapt
your sleeping routine to your new destination).
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Get enough sleep before you travel - flying when you are tired can make jet lag worse.
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Keep calm and relaxed – airports can be stressful places, but keeping calm and avoiding stress
can lessen the effects of jet lag.
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Check in online – this can reduce stress and enable you to relax at the airport.
During the flight:
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Drink plenty of fluids.
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Limit caffeine consumption – this works as a stimulant and prevents sleep. Avoid caffeine for at
least 3 to 4 hours before bedtime.
∙
Avoid alcohol – this can make jet lag worse and impairs the quality of sleep, making it less
restful.
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Avoid large meals.
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Keep active – take regular walks around the cabin and stretch arms and legs while sitting down,
this will also reduce the risk of developing DVT (deep vein thrombosis).
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Wear comfortable shoes and clothing.
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Upon boarding the plane, change your watch to the destination time zone.
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Rest during the flight – take short naps
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Ear plugs and eye mask can be useful.
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Break up long journeys with a stopover, if possible.
Following arrival:
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Establish a new routine – eat and sleep at the correct times for your new time zone.
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Eat meals appropriate to the local time, drink plenty of water and avoid excessive caffeine or
alcohol.
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Avoid situations requiring critical decision making.
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Avoid napping as soon as you arrive – even if you are tired after a long flight, staying active until
the correct time to sleep will help your body adjust quicker.
∙
Spend time outdoors – natural light will help your body adjust to a new routine.
Using the Jet Lag Rooster site or app can assist in resetting your body’s clock by adding your flight
details and giving details about what you can do: www.jetlagrooster.com
Treatment of jet lag
In most cases the symptoms pass after a few days without the need for treatment. However, if
needed treatment to minimise the effects of jet lag include:
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Melatonin: Also known as the ‘Hormone of darkness’. Melatonin is a hormone that the body
releases in the evening to let the brain know it’s time for your body to sleep. Your body clock is
controlled by the natural daylight and by the melatonin released in your body.
Melatonin tablets have been found to be useful for the relief of jet lag but the evidence is
limited. Melatonin is classified as a medicine in the UK, but is currently unlicensed for indication
of jet lag. In contrast, it is readily available to purchase in some countries, e.g. USA.
The melatonin in the tablets is similar to the melatonin your body makes at night to help you
sleep. You take these tablets 1-2 hours before bedtime in your new time zone.
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Sleeping tablets: Some people find that taking sleeping tablets can help relieve jet lag but this
is not normally recommended because they can be very addictive if used for more than a few
days. Other side effects include headaches, diarrhoea and increased risk of Deep Vein
Thrombosis (DVT) due to lack of movement when taken on the flight.
Please be aware that if you buy medication online, you may be at a higher risk of being supplied
substandard or fake medications that are not safe or suitable to use.
Seek advice from your GP if you are travelling with medication that needs to be taken at specific
times of the day (including insulin).
Sources and further guidance & Information
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World Health Organization: http://www.who.int/ith/mode_of_travel/jet_lag/en/
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Sleep Foundation: https://sleepfoundation.org/sleep-topics/jet-lag-and-sleep
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National Health Service: http://www.nhs.uk/conditions/Jet-lag/Pages/Introduction.aspx
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Centers for Disease Control & Prevention: http://wwwnc.cdc.gov/travel/yellowbook/2016/thepre-travel-consultation/jet-lag
InterHealth Worldwide Authors
Jo Thompson, Charlotte McIver & Dr Simon Clift
Last reviewed March 2016
Copyright©InterHealth
While InterHealth endeavours to ensure that the information published in this guidance note is correct, InterHealth does not
warrant the accuracy and completeness of the material in this guidance note. The information in this guidance note is for
information only and should not be used for self diagnosis or self treatment. Readers are always encouraged to seek medical help
from a doctor or other competent professional health adviser.