How long does jet lag last, what are the symptoms and how do you recover?

What is jet lag?

Jet lag, technically known as desynchronosis, is a temporary condition that occurs when our body’s natural internal clock – also known as the circadian rhythm – gets out of sync with the time zone of the local environment. This internal clock, located in the brain and more precisely in the suprachiasmatic nucleus, controls our circadian rhythm and regulates almost every aspect of our physiology, such as our sleep, hormone production and our digestion.

When crossing multiple time zones, this clock and the external environment can conflict, leading to a number of symptoms that characterize jet lag. (Source: Mayo Clinic).

Symptoms of jet lag can include sleep disturbances, daytime fatigue, decreased mental function and a general feeling of malaise.

Why does jet lag hit us so hard?

To understand why jet lag can have such a powerful effect on us, it is important to recognize how crucial our circadian rhythms are to our overall well-being. These rhythms are the result of millions of years of evolution and are deeply embedded in our biology, controlling not only our sleep-wake cycle but also a number of vital bodily functions including metabolism, body temperature and hormone secretion. When these rhythms are disrupted, as occurs with jet lag, it can have a cascading effect on our bodily functions, explaining the wide range of symptoms many people experience.

The reason jet lag can feel so overwhelming is that our bodies are deeply rooted in the natural cycle of daylight and darkness – a foundation that is suddenly removed when we travel quickly over long distances. (Source: Statens Serum Institut).

Light is the strongest external factor that affects our circadian rhythm, and sudden changes in light patterns can confuse our biological clock, which is trying to adjust to the new environment.

However, this adaptation process is not immediate – it can take several days for the body to synchronize its internal clock with the new time zone, leading to the challenging days of jet lag, where the body and mind struggle to find a foothold in a new rhythm.

How can you combat jet lag?

Let’s take a look at what you can do yourself before, during and after your trip to reduce jet lag.

Before the trip

Adjust your circadian rhythm before your trip: By gradually adjusting your sleep schedule to match your destination’s time zone, your body can begin to adjust to the new pattern before you leave. For example, if you’re traveling east, try going to bed earlier and waking up earlier several days before your trip. This can help reduce the shock to your body’s internal clock when you arrive.

Consult your doctor about melatonin: If you have a long trip coming up and have experienced jet lag hitting you hard, you can consult your doctor about the use of melatonin before departure. Melatonin, known as the sleep hormone, plays a central role in regulating your circadian rhythm.

By taking a melatonin supplement shortly before bedtime in your new time zone, you can help your body adjust to local time more quickly, which can ease the transition and promote a better night’s sleep. (Source: Sundhed.dk).

However, it is important to consult with a healthcare professional before use to ensure correct dosage and timing.

During the trip

Stay hydrated: Water plays a fundamental role in maintaining our body’s various functions, and hydration is especially important during air travel, where the air on board is unusually dry. Therefore, try to drink water regularly and avoid large amounts of coffee, alcohol, and other diuretics, which can further dehydrate you and disrupt your sleep.

Use light to your advantage: As mentioned, your body’s circadian rhythm is greatly influenced by light, so exposing yourself to natural daylight at the right times can help your body adjust more quickly. For example, if you’re traveling east, you can seek out the morning light to signal to your body that it’s time to wake up and vice versa.

After the trip

Avoid screens before bed: The blue light emitted from screens can greatly inhibit the production of melatonin – the aforementioned hormone that signals your body that it’s time to sleep. Therefore, you can try to minimize the use of electronics at least an hour before bed to improve the quality of your sleep and thus speed up your adjustment to a new time zone.

Prioritize physical movement: Physical activity is key to keeping your body and mind in tip-top shape – even when you’re battling jet lag. Movement can increase blood circulation and help you adjust to your new time zone more easily.

Resistance bands can be a great tool for travel as they are lightweight, portable and can be used for a wide range of different exercises. For example, start with light stretching exercises to loosen up your muscles after a long flight and work your way up to more targeted exercises that strengthen and tone the body.

Traveling is living, but living well requires taking care of our bodies. Jet lag can make this a bit challenging, but with the right preparations and strategies, you can significantly reduce its impact.