the book that will help you enjoy your travels

Jet Lag
Tina Hagen & Peter Novak

Jet Lag

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Introduction 1

Introduction
Jet lag is
technically
called
circadian
dysrhythmia

et
lag
(technically
called
circadian
dysrhythmia) happens after you rapidly cross
multiple time zones. It negatively influences
both your alertness as well as feelings of wellbeing.

hen you suffer from jet lag, your biological

clock is not in sync with the actual time
at your travel destination. Your body thinks,
for example, that it is time to go to sleep even
though the day has just begun. As a result, your
intricate sleep and wake rhythm is disturbed.

ven people that sleep normally prior the

travel suffer from jet lag. However, the
symptoms of people that have a history of
sleep problems are much more severe.

When you
suffer from
jet lag, your
biological
clock is not in
sync with the
actual time

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The Symptoms of Jet Lag 2

If you travel
a lot, you
can even
get chronic
insomnia

The Most Common

Symptoms of Jet Lag
Sleepiness

n the day of your arrival, you may

experience excessive sleepiness. If you
give in to it and sleep through the day, you
are likely to have troubles falling asleep in the
evening. Your sleep becomes fragmented and
the sleep cycles are disturbed. If you travel a
lot, you can even get chronic insomnia.

Lack of
concentration
can be
especially
problematic
when you are
traveling on
business

Impaired Coordination And

Concentration

ou may feel disoriented. When you wake

up during the night, you may not know
where you are and what you are doing there.
Troubles with coordination and concentration
are especially important if you have to operate
a vehicle at your destination. When you are
traveling on business, a lack of concentration
can be especially problematic.

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The Symptoms of Jet Lag 3

Gastrointestinal problems
The symptoms
of jet lag include
sleepiness,
impaired
coordination
and
concentration,
gastrointestinal
problems,
headaches,
impaired
immune system,
exhaustion, and
dehydration

ou may suffer from constipation and loss

of appetite. People tend to eat in irregular
intervals when traveling. That may cause
heartburn, gas and other digestive problems.

Headaches
Impaired immune system

s a result of lower immune resistance, you

are more likely to catch a cold or suffer
from infections (such as those that cause
diarrhea).

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What Contributes to Jet Lag 4

Exhaustion
The symptoms
of jet lag last
until the body
adjusts to the
new time zone

Dehydration

ehydration is also a common symptom of

jet lag. The signs of dehydration include
dry eyes, throat, nose, and skin.

What Contributes to
Jet Lag

he symptoms of jet lag last until the body

adjusts to the new time zone. How quickly
that happens depends on several factors.

Jet lag occurs

only when
you fly east
or west

he most important factor is the number of

time zones traveled. Jet lag is noticeable
after you have passed at least 3 time zones.
The more time zones you cross, the worse the
jet lag.

t is logical that jet lag happens only when

you fly east or west. The reason for this is
that when flying north or south, you dont cross
any time zones. It is interesting that jet lag is

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What Contributes to Jet Lag 5

far worse if you fly east than if you fly west the recovery time can be up to 50 % longer.

Jet lag can

depend
on certain
personal
characteristics

our general fitness can also be a significant

factor, especially if you have some sort of

medical condition. The elderly are also more

likely to suffer from jet lag.

et lag can depend on certain personal

characteristics as well. People who have

difficulty sleeping will suffer more from jet lag.

Another group that experiences stronger jet
lag are people that live in humid areas as they
are not used to the dry air in the airplanes.

ymptoms of jet lag can actually become

worse a couple of days after the arrival.

Symptoms
of jet lag
can actually
become worse
a couple of
days after the
arrival

After that, the symptoms gradually abate.

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Tips for Alleviating Jet Lag 6

On long
journeys you
wont be able
to completely
eliminate the
effects of jet lag

Tips for Alleviating

Jet Lag

n long journeys you wont be able to

eliminate jet lag completely. You can,
however, alleviate the symptoms to some
degree. There are several actions that you can
take before, after and during the flight.

Before Travel

A
Start adjusting
the time of
waking up and
going to bed a
week prior the
departure

week prior the departure you can start

adjusting the time of waking up and going
to bed. This adjustment should depend on the
direction of your flight. If you are flying east,
wake up and go to bed earlier. You have to do
exactly the opposite if you are flying west.

e have already mentioned that on northsouth flights you dont get jet lag what
you are feeling is exhaustion from being stuck
in the restrained posture for the duration of
the flight.

he change of your sleep-wake cycle should

be gradual dont change it for more than
one sleep cycle at a time.

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Tips for Alleviating Jet Lag 7

Get
yourself in a
comfortable
position

Use earplugs,
eyeshades and
neck rest

Eat a light
meal before
you go to sleep

Drink a lot of
water.

On the Plane
Get yourself in a comfortable position;
you will stay in that seat for quite some
time. Remove your shoes and loosen your
clothes.
Bring everything that will help you fall
asleep with you on the plane. Use earplugs,
eyeshades and neck rest. It can be quite
cold in an airplane, so even a small blanket
will come handy.
Eat a light meal before you go to sleep.
The meal should be high in complex
carbohydrates (whole wheat products,
brown rice and pasta) and low in protein.
These carbohydrates contain substances
that induce sleep.
Drink a lot of water. If you dont, you will
likely get dehydrated because the air in

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Tips for Alleviating Jet Lag 8

Dont drink
alcohol
Avoid sleeping
pills

When you
arrive on the
plane, set
your watch
on the local
time of your
destination

airplanes is very dry. By drinking enough

water you will reduce a chance of a headache
and you will generally feel much better.
Try not to drink alcohol as it interferes with
your normal circadian rhythm. Alcohol is also
a diuretic and you will have to compensate
for all the water that you loose because of
it.
Caffeine is also a problem. Do not drink
it if you intend to sleep on the plane. If
you decide to drink caffeine, you must
remember that each cup of coffee requires
an intake of at least one additional glass of
water.
On long flights you will get stiffed and
cramped. To ease your discomfort, do some
exercises in your seat. It is even preferable
if you stand up and walk down the aisle of
the plane. Make that your routine and repeat
it as often as you can. By doing that, you
will also prevent your blood from clotting
(that may happen on long flights and can
be very dangerous). This condition is more
likely to appear if you take sleeping pills.
They induce unnatural sleep with little or no
movement thus reducing blood circulation.
It is best if you refrain from using them.
When you arrive on the plane, set your
watch on the local time of your destination.
That way you will be able to adjust your
behavior to that time in the night try to
fall asleep and during the day try to stay
awake. If you take long naps, when there
is daytime at your travel destination, your

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Tips for Alleviating Jet Lag 9

On reaching
your
destination it
is important
that you start
sleeping and
eating on a
new schedule

adaptation to the new time zone will take

much longer. Obviously, this tip is useful
especially on very long travels.

Upon Landing

n reaching your destination it is important

that you start sleeping and eating on
a new schedule. Try not to take long naps
during the day. That will make subsequent
sleep more difficult and therefore slow down
the adjustment to the new time zone.

ou can, however, take short naps (not

longer than 20 minutes), which will help
you reduce tiredness during the day.

specially in the late afternoon and in the

evening, avoid substances that would likely
disrupt your sleep (coffee, tea, alcohol).

If you feel
sleepy during
the day, take a
short nap

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Tips for Alleviating Jet Lag 10

Exercise will
help you
resynchronize
your biological
clock

Expose
yourself to
daylight

xercise will help you resynchronize your

biological clock. Exercising will increase your
alertness and energy level. Do not overexert
yourself especially, when exercising late in
the afternoon, you can experience troubles
falling asleep.

xpose yourself to daylight, without

sunglasses, for at least 15 minutes a day.
You can even bring an artificial bright light
device with you. Exposure to light decreases
sleepiness and contributes to resynchronization
of your internal biological clock with your
environment.