Jet Lag Explained: What Causes It and How to Fix It

Travelling across time zones can feel like stepping into a new world; exciting sights, new sounds, and fresh adventures await. Yet along for the ride often comes an unwelcome companion we all know too well: jet lag.

This temporary sleep disorder doesn’t discriminate. Whether you’re hopping continents for work or chasing a dream vacation, jet lag can throw your internal clock off balance, leaving you groggy, foggy, and a little out of sync with the world around you.

By understanding what triggers jet lag, how it unsettles your body, and the ways to ease its grip, you can reclaim your energy, enjoy your journey from the first day, and truly make the most of every time zone you cross.

What Is Jet Lag?

Jet lag happens when your circadian rhythm, the internal system that quietly guides your sleep-wake cycle, falls out of sync with the local time at your destination.

Daylight and darkness are the main cues for this natural rhythm, helping your body decide when to feel awake and when to rest, so a sudden change in these cues can throw things off more than you’d expect.

When you cross time zones, your body struggles to match the new schedule, because your internal clock may still follow your original timing. That’s why you might find yourself fighting sleep in the middle of the afternoon or staring at the ceiling at midnight, wondering why your mind refuses to switch off.

Important Factors to Consider

Crossing more time zones usually creates more disruption. Many people start to notice symptoms after passing through three or more time zones. Also, travelling east tends to cause stronger jet lag than travelling west, because asking your body to shorten the day often feels harder than extending it.

Arriving at night or early morning can also make the adjustment more difficult, especially when you try to stay awake during hours your body expects to be asleep.

Age, general health, and natural sleep tendencies also play a role. Older adults and those with irregular sleep patterns often find it more difficult to adapt.

The good news is that your body does eventually adjust. The not so good news is that the first few days can feel quite uncomfortable while you settle into your new rhythm. But with a bit of patience, your internal clock will find its way again.

Effects of Jet Lag

People feel jet lag in their own way, but a few familiar signs tend to show up for most of us. They don’t last forever, but they can throw off your rhythm, disrupting your daily routine.

Sleep disturbances

Many travellers struggle to fall asleep, stay asleep or stay awake when needed.

Fatigue and low energy

Persistent tiredness can drain your motivation and make physical activity seem difficult.

Difficulty concentrating

Jet lag can affect your memory, focus and decision making, which can be particularly challenging during busy schedules.

Digestive issues

Your digestive system also follows a daily rhythm, so you may notice stomach upset, constipation or changes in appetite.

Mood changes

Irritability, stress, anxiety and feeling a little unsettled are common when your sleep cycle shifts suddenly.

Most people recover within a few days, although the adjustment may take longer depending on personal factors and the number of time zones crossed.

What Can Help?

You cannot stop jet lag entirely, but you can soften its effects and help your body settle into a new time zone with a little planning and care.

Gradual schedule adjustment

In the days before your trip, gently shift your sleep and meal times towards your destination’s rhythm. Even moving your bedtime an hour earlier or later each day can make the change feel less abrupt once you land.

Light exposure

Daylight is one of the strongest signals for your body clock. Spend time outside during daylight hours when you arrive to help reset your internal rhythm. In the evening, dim the lights and keep screens to a minimum to let your body know it is time to unwind.

Strategic naps

If you feel exhausted, short naps of about 20 to 30 minutes can give you a refreshing boost without disturbing your night-time sleep. Try to avoid long naps, especially late in the day, so you can still fall asleep at a reasonable hour.

Staying hydrated

Flying can leave you feeling dry and sluggish. Sip water before, during and after your flight to stay hydrated. Limit caffeine and alcohol, which can interfere with sleep and contribute to dehydration.

Consider certain supplements

Melatonin may help ease the shift to a new schedule if taken shortly before bedtime at your destination. Speak with your doctor before using it, particularly if you plan to take it regularly.

Good sleep practices

Create a restful sleep environment wherever you are. Keep your room cool and dark, reduce screen time before bed, and stick to a steady bedtime routine to help your body settle.

Healthy lifestyle habits

Eat balanced meals and engage in gentle physical activity to support your energy levels. Also try to avoid stimulants near bedtime so your body can adjust naturally.

Before You Take Off!

As the uninvited guest of international travel, jet lag rarely overstays its welcome, yet those first groggy hours can throw off even the most carefully planned programme. Fortunately, with a little preparation and a few simple strategies, you can help your body adjust, maintain your natural rhythm, and arrive feeling energised, alert, and ready to make the most of every moment on your trip.

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