The Science of Jet Lag: Know How to Recover Faster

Introduction

The term jet lag was likely coined in February 1966, as mentioned in Air & Space Magazine. Jet lag is experienced when we travel a long distance continuously across three or more time zones. It is the disturbance of our natural circadian rhythm that leads to insomnia and other sleep-related issues. These issues are temporary, so there is nothing to worry about.

Our body has a circadian rhythm (internal/biological clocks) that adjusts itself, as per the dawn and dusk of our location, which further controls our bodily functions like hunger, blood pressure etc. Our body clock, run by the master clock in our brain, is set to a period of 24 hours that responds to light and accordingly coordinates all our body functions. Melatonin is a hormone produced by the master clock, when it gets dark outside, making us drowsy and sleepy. When this cycle is disturbed, our body requires a few days to adjust, hence we feel jet lag.

Fun fact

Did you know that you tend to be more jet-lagged when travelling east? Yes, according to research, our body can easily adjust to sleeping late rather than waking early, so we tend to be more jet-lagged when travelling eastward. So, plan your travels accordingly!

Jet lag symptoms

Jet lag presents itself in myriad ways.

Insomnia: Jet lag leads to insomnia, where we have difficulty sleeping as we have yet to adjust our body clock with our location. E.g. if you have travelled from the USA to India, you will take a couple of days to acclimatize yourself and adjust your sleeping and waking as per IST.
Drowsiness: Jet lag makes you feel drowsy during the day, as your body reacts as per USA time, whereas you are in India, and your body must adjust to IST. When it is the day in USA it is night in India, so that takes some time to get used to.
Headaches: Lack of proper sleep and irregular sleeping time make you prone to headaches, that take forever to subside. No amount of medication is effective, you have to bear it out.
Fatigue: Jet lag makes us feel sluggish and tired. This fatigue continues until we adjust ourselves to the location.
Disorientation: Jet lag makes us disoriented as we are unable to make it through the day as we normally would.
Gastric issues: Jet lag may cause gastric issues, as the time taken for adjustment of our circadian cycle, hampers our digestive process. We may have diarrhea constipation or nausea or any other gastric issues.
Immunity: Jet lag lowers our immunity thereby making it easy to contract a fever a cold or a food allergy. We need some time to adjust to the surroundings, the locale, the air, the food, the water, and the weather of the location.
Low concentration: Jet lag leads to a lack of focus and concentration as we are unable to ‘think straight’ because the insomnia or any other symptoms make it difficult to do so.
Mood swings: Jet lag often causes irritability, anger, and mood swings. We don’t feel like ourselves as we are jet lagged, and, to top that, the neighbours are insisting that we join them for dinner! A perfect premise for anger and irritability.

The farther we travel the longer it takes for our body to adjust. Air travel is when the aeroplane (in which we are travelling) flies at high-intensity speed which is higher than the normal rhythm of our circadian cycle and mind, hence we are unable to process the changes of time as we travel across time zones. Long plane rides mean prolonged periods of sitting, facing a lack of oxygen, changes in air pressure, warm cabin temperature, and low humidity which lead to dehydration, swelling of feet, and stiff legs, among others.

When does one experience jet lag

All individuals travelling long distances experience jet lag. However, some are more prone to jet lag than others.

Those who travel far distances with more layovers, travel time, the number of time zones crossed, and the direction in which they are travelling
The time taken when they arrive at their destination affects how their circadian rhythm adjusts itself.
Adults over 60 years face frequent circadian rhythm changes.
Individuals who sleep improperly before their flight, may face more jet lag than others.
Individuals under stress face altered circadian rhythms which make it difficult to sleep.
Alcohol or caffeine consumption may affect the brain and disrupt sleep.

How to recover from jet lag

Recovery from jet lag is a natural process that subsides in a few days. There is no set cure for it. However, if you follow some of the ways mentioned below, you may recover sooner than expected.

Light: Artificial light sources or sunlight makes our body alert and it recognizes that it is time to stay awake and not sleep.
Time: You need to adjust your sleep time and waking up time schedules when you reach your destination.
Sleep: You need to try and get proper sleep on the flight, as it may help to adjust sooner to the new time zone of your destination. No need for any OTC medication.
Food: You should consume the food that you are accustomed to having, at least for 2 to 3 days, and then gradually switch to the food local to your destination.
Hydration: There is no magic better than water. Staying hydrated is easy on the flight, as long as you avoid caffeine and alcohol.
Activity: You should keep moving on the flight. Practice some basic moves like stretching up your hands and legs, side twists, raising your knees, rolling your feet, calf raises, heel raises, neck movements, swinging arms over your head, and exercising your leg muscles by contraction and relaxation. You can also take deep breaths (do not hold your breath as the cabin pressure may cause blood pressure to rise erratically) to calm yourself. Simple breathe in for 3 counts and breathe out for 3 counts, will suffice.
Practice: Accustom yourself to the day or night of your destination a couple of days before your flight. This will aid in adapting easily to the time zone of your destination.
Medication: Melatonin dosage as a medicine or dietary supplement may help you to face jet lag by adjusting your body clock. Consult your medical practitioner and don’t self-medicate!

Recommendation: Consult your medical practitioner if any symptoms like fever, sore throat, nausea, cough, flu-like or Covid 19 persist even after 2-3 days. You can also ask them for advice if any medication is required, based on your age, medical history and current medication.

Our body is like a clever machine that can adapt to changing surroundings all by itself. Children may face minor jet lag as opposed to adults or seniors over 60 years of age. So, when you make travel plans, keep all the above factors in mind. Stress not, just enjoy your trip to your desired destination.

Happy Flying!