Jet lag refers to a phenomenon that can occur when crossing multiple time zones. The time difference upsets the sleep-wake rhythm and other biorhythms, which can lead to symptoms such as severe fatigue and sleep disturbances. However, with a few tips and tricks, you can prevent jet lag or at least mitigate the symptoms. Also, learn here what you can do if jet lag has caught you.
Bio-rhythm gets mixed up
Jet lag is caused by the fact that due to the time difference, internal bio-rhythms no longer match external timers such as day and night. Indeed, if several time zones are crossed, day and night shift significantly compared to the country of origin. The inner rhythms, on the other hand, initially continue to run according to the usual time. Internal bio-rhythms include not only the sleep-wake rhythm, but also other rhythms that are linked to the course of the day. These include, for example, body temperature, hormone secretion and blood pressure.
One day per time zone
As a rule, the more time zones flown over, the worse the jet lag. This is because internal rhythms adjust quite slowly. Also, the adjustment period can vary for different bodily functions. It can happen that your sleep-wake rhythm has already adapted to the new time, but your digestion or body temperature are still lagging behind. As a general rule, you should expect an adjustment period of half a day to a day for each time zone you fly over. In addition to the time difference, the traveler’s health and age also play a role. Seniors, for example, are more likely to experience jet lag problems than younger people.
Jet lag: typical symptoms
Time differences of up to two hours can be tolerated by our bodies without causing unpleasant side effects. However, if it is more than two hours time difference, it often comes to typical jet lag symptoms. The severity of these symptoms varies from person to person. Due to the altered sleep-wake rhythm, severe fatigue, exhaustion, exhaustion and mood swings often occur. Fatigue can also lead to a deterioration in reaction time. Sleep disturbances can also become noticeable: One cannot fall asleep in the evening, has problems sleeping through the night or wakes up very early in the morning. Since the time difference also upsets other bio-rhythms in addition to the sleep-wake rhythm, symptoms such as headaches and dizziness can also become noticeable. The gastrointestinal tract is also often affected, which can cause urinary and bowel urges and feelings of hunger at inappropriate times.
Flights to the west and east
Flight direction plays an important role in the development of jet lag. In general, flights to the west are better tolerated by the body than flights in the opposite direction. This is because the internal clock does not run exactly in 24-hour cycles, but in slightly longer phases. Flights to the west, where the day is longer, are therefore more conducive to the body clock than flights to the east, where the day is shorter. Flight to the west: If you fly from Frankfurt am Main to the USA to Chicago and land there at 6 p.m., it is midnight in Germany. If you stay awake for a few more hours, you’ll fall into bed dead tired, but you’ll get into a good rhythm. Flight to the East: If you fly from Chicago to Frankfurt am Main and land at 6 p.m., your body is still used to the time in Chicago – here it is only 12 a.m.. That’s why you’ll find it hard to go to sleep in a few hours already.
Make preparations early
If you are going on a long distance trip where you will cross many time zones, it is recommended to start adjusting your sleep-wake rhythm a few days before departure.
- Flights to the east: go to sleep an hour earlier and, accordingly, get up an hour earlier.
- Flights to the west: go to sleep one hour later and accordingly get up one hour later.
If you have had frequent problems with jet lag, when booking your flight, make sure to book a flight that arrives at your destination in the afternoon, if possible. This way you will only have to stay awake for a few hours before you can fall tired into bed.Also, set your wristwatch to the time at your destination when you get on the plane. This way, you can already act according to the time at your destination during the flight.
Tips against jet lag
- Make sure you try to adjust to the time in your destination country. Even if it’s hard: if possible, hold out until the evening without sleeping. This is the best way to get into the rhythm.
- Stay outdoors as much as possible during the day. Since sunlight inhibits melatonin production, the body can better get used to the new daily rhythm. The sleep hormone melatonin is significantly involved in the control of the sleep-wake cycle and ensures that we get tired in the evening.
- If you feel hungry at an unusual time, eat only a small portion. Try to take larger portions only at the typical meal times of your destination country.
- Jet lag is also a bit of a headache: therefore, do not constantly think about how early or late it is just at home. On the other hand, adjust as well as possible to the new local time and participate in social life.
Sleep hormone melatonin
Sleeping pills should generally not be used only treatment of jet lag. Since they have no effect on the conversion of bodily functions, they have a positive effect namely only in the short term. However, those who travel the world a lot for work can benefit from sleeping pills that are effective for a short time. Substances such as zopiclone, which promote falling asleep, are particularly recommended. Preparations containing melatonin are said to have a more effective effect. Melatonin is a hormone that plays a key role in controlling the sleep-wake cycle. However, whether taking melatonin can actually alleviate and prevent jet lag is currently still controversial. In addition, melatonin is only available in Germany on prescription.