Jet lag is a common phenomenon that makes travellers feel exhausted after a long-haul flight. Here is the reason for jet lag, what symptoms to expect, and practical tips to reduce its effects.
What Is Jet Lag, and Why Does It Happen?
Whenever we come through a long trip, it is common to experience jet lag, as the sleep patterns are disturbed.
In particular, travelling toward a place with a huge time difference will shift the day-night cycle.
As the circadian rhythm is usually working in a 24-hour cycle that regulates when the body feels alert, sleepy, and hungry, it also affects how the body temperature and hormones fluctuate.
Therefore, the sudden change across time zones will lead to a misalignment between the internal circadian rhythm and the time zone of the outer environment, and the body needs time to adjust to the new time zone.
Common Symptoms and Effects
While suffering from jet lag, there are several symptoms which would make you feel uncomfortable.
For instance, people who have jet lag might find it difficult to fall asleep at bedtime and wake up in the morning and find it hard to stay awake during the day, which can affect their sleep quality.
There is the potential that you will feel exhausted and find it hard to concentrate and memorise things.
Apart from that, jet lag can also cause problems like indigestion, feeling sick, and constipation. The patient might also feel changes in appetite and mild anxiety issues.
Practical Tips: During the journey
Although it is hard to prevent jet lag, there are some practical tips that might be able to help reduce its effects, according to the National Health Service (NHS).
During the journey, it is important to keep hydrated by drinking plenty of water.
Being active helps reduce the jet lag effect. Once in a while, stretching or walking in the cabin will help.
Also, it is important to try to sleep during the journey, especially if it is nighttime at the destination. The use of an eye mask and earplugs helps with sleep.
It is best advice to avoid drinking too much caffeine or alcohol during the flight, as it might cause a worse effect on jet lag.
Practical Tips: Adjusting after arrival
In addition to being active and hydrated during the journey, there are some things that travellers should be aware of upon arrival.
It is important to change and try to adapt the sleep schedule according to the new time zone and set an alarm in the morning to avoid oversleeping.
Natural light is helpful for the body to adjust its clock. It would be a good idea to go outside during the day.
It is best practice to avoid sleeping during the day.
Have you experienced jet lag after a long-haul flight? How did it feel? Any tips you could think of to minimise the effects of jet lag that were not listed above? Leave a comment below and share your tips with other travellers!
