Understanding and Managing Jet Lag

What Is Jet Lag?

Jet lag is a temporary sleep disorder that occurs when traveling across multiple time zones, causing your internal body clock (circadian rhythm) to become misaligned with your new local time.

Common Symptoms

• Difficulty falling asleep or staying asleep
• Daytime fatigue
• Difficulty concentrating
• Digestive issues
• Mood changes
• Mild disorientation

Risk Factors

• Number of time zones crossed
• Direction of travel (eastward travel typically causes worse symptoms)
• Frequency of travel
• Age (older adults may experience more severe symptoms)

Prevention Strategies

Before Travel

• Gradually adjust sleep schedule before departure
• Ensure adequate rest
• Stay well-hydrated
• Consider melatonin supplements (consult healthcare provider)

During Flight

• Set watch to destination time
• Stay hydrated
• Avoid excessive alcohol and caffeine
• Move regularly during long flights

After Arrival

• Expose yourself to natural daylight
• Maintain local meal times
• Stay active during daylight hours
• Avoid naps longer than 20-30 minutes

Recovery Time

Typically 1-2 days per time zone crossed, though individual experiences vary.

When to Seek Medical Help

• Persistent sleep problems beyond 2 weeks
• Severe mood changes
• Inability to establish normal sleep pattern
• Development of other concerning symptoms

Special Considerations

• Business travelers should schedule important meetings accounting for adjustment period
• Individuals with existing sleep disorders should consult their healthcare provider
• Certain medications may affect adaptation to new time zones