How to avoid jet lag when traveling?

Who hasn't felt exhausted, groggy and completely jet-lagged when arriving on vacation in a country with a different time zone?

Jet lag occurs when the normal rhythm of sleep is disrupted after a long flight, and symptoms generally appear when you cross several time zones.

You may suffer from indigestion, intestinal transit problems, drowsiness during the day, inability to sleep at night...

Fortunately, these symptoms gradually disappear as the body adjusts to the new time zone.

What is jet lag and why does it occur?

Jet lag is a temporary disruption of our internal clock (circadian rhythm). This rhythm is regulated mainly by the natural light captured by our eyes, which influences the production of melatonin, the sleep hormone.

When we change time zone quickly, our internal clock goes out of sync and our body takes time to adapt to the new local time, resulting in daytime fatigue, insomnia, irritability, digestive problems and reduced performance.

For example, if you're traveling from Switzerland to Washington, there's a 6-hour time difference. After the flight, your body remains set to the old time zone and wants to wake up at 7 a.m., when it's only 1 a.m. in Washington. It then takes several days for your body to adapt to the new time zone and its rhythm.

What influences jet lag?

Not everyone reacts in the same way. Some people adapt quickly, while others suffer more from the effects of jet lag. Here are the factors that influence its intensity:

• Number of time zones crossed: The more time zones you cross, the more jet lag you may experience. From 5 to 6 hours onwards, adaptation becomes particularly difficult.
• Direction of flight: Flights to the east often cause more pronounced symptoms than those to the west, as the biological clock “loses” time. Flights to the north or south cause little or no jet lag, as few or no time zones are crossed.
• Speed of travel: During rapid air travel, the body and the internal clock adapt more slowly. 
• Individual differences: Age, state of health and sleeping habits also influence the severity of jet lag. Younger people and those with regular sleep patterns often adapt more quickly.

What are the most common symptoms of jet lag?

Jet lag can manifest itself in many different ways. Some symptoms are particularly common, however, and can cause considerable disruption to your daily routine during or after your trip.

One of the most obvious signs of jet lag is insomnia: many of those affected have trouble falling asleep or waking up. Although they are tired, they are unable to find restful sleep, for example because they wake up frequently during the night. This symptom is closely linked to the disruption of the internal clock, which remains set to the rhythm of the old time zone, and is often compounded by daytime fatigue, which not only affects general well-being, but can also lead to concentration problems. People affected have difficulty concentrating on their tasks or thinking clearly - which can be particularly problematic when traveling on business.

Other typical physical symptoms of jet lag include:

• Headaches
• Loss of appetite
• Gastrointestinal disorders

These symptoms are due to the desynchronization of bodily functions. Digestion, for example, is closely linked to the body's biological rhythm, which explains why unusual mealtimes can cause problems.

Mood swings are also common. The body, subjected to stress, can react with irritability or low morale.

How long can jet lag last?

The length of adaptation depends on several factors:

• the number of time zones crossed
• the direction of travel (eastbound flights are often more difficult than westbound flights)
• age, state of health and sleeping habits.

As a general rule, it takes one day per time zone to regain equilibrium. All symptoms should normally disappear within a week (for a 6 to 9-hour time difference), but it may take longer, depending on your physical condition and age.

Our tips for reducing the effects of jet lag

Before you leave: prepare your body for the change

• Anticipate the time change: a few days before your trip, start shifting your bedtime and wake-up times to those of your destination.
• Get enough sleep: avoid sleep deprivation before you leave.
• Choose your flight carefully: prefer flights that arrive at the end of the day, so you can adjust more easily to the local rhythm.
• Take care of your diet: eat lightly before departure and stay well hydrated. Avoid alcohol and fatty foods.

During the flight: adopt the right reflexes

• Set your watch to the time of your destination: this will help you mentally begin to adapt.
• Hydrate regularly: drink plenty of water, avoid alcohol and coffee.
• Move around regularly: take a few steps or stretch every two hours.
• Take micro-naps: opt for short naps of 20 to 30 minutes.
• Use sleep accessories: mask, earplugs, neck cushion... anything that helps you rest. 

On arrival: adjust your internal clock

• Expose yourself to natural light: it's essential for resynchronizing your biological clock.
• Adapt to local time as quickly as possible: eat and sleep according to local schedules.
• Avoid long naps: they can delay adaptation.
• Light activities only: for the first few days, prefer quiet occupations.

There are ways of reducing jet lag effects

• Get plenty of rest before you leave on your trip, and make sure you sleep during the flight. Even short naps can really help.
• Eat lightly, drink plenty of water and avoid alcohol wherever possible.
• Avoid drinking coffee 4 to 6 hours before going to bed.
• Once you've arrived, immediately adapt your sleeping schedule to the new time zone.
• Exercise and go outside during the day. Together with natural light, this will help your internal clock to adapt and enable you to sleep well at night.

Every traveler reacts differently to jet lag, which can, of course, affect frequent travelers too.

When should you consult a professional?

If symptoms of jet lag persist for more than two weeks, or if you suffer from severe sleep disorders, it's advisable to consult a health professional. People suffering from chronic illnesses should also remain vigilant.

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