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Jet lag: What is it and how do you get rid of it?
Few things can ruin an otherwise well-planned trip like jet lag. Whether you've just landed at your destination or are travelling home, jet lag can leave you tired, confused, and out of sorts. But what is jet lag, why does it happen and most importantly, how do you get rid of it? In this guide from Refundmore, we answer everything you need to know about jet lag, including symptoms, causes, and effective tips to avoid and manage it - both while travelling and after returning home.
What is jet lag?
Jet lag is a disruption in the body's circadian rhythm that occurs when you are traveling quickly through multiple time zones - realistically by plane. Your internal biological clock (also known as the circadian system) becomes out of sync with the new local time, creating a range of physical and mental symptoms.
Jet lag occurs both when travelling outbound and inbound but is often worse when travelling east - for example, from the US to UK- because we have to set the clock forward and thus "lose time".
Jet lag symptoms: How it feels
Jet lag can vary from person to person, but there are a number of typical symptoms you should be aware of:
Extreme daytime fatigue
Insomnia at night
Headaches and difficulty concentrating
Stomach upset or loss of appetite
Irritability and mood swings
Slight dizziness and disorientation
Many people ask: what does jet lag actually feel like? The answer is that it can feel like a combination of sleep deprivation, a hangover, and mild flu.
How many time zones do you have to cross to get jet lag?
As a general rule, the more time zones you cross, the greater the risk of jet lag. Symptoms can occur as early as 3-4 time zones, but if you're travelling from Denmark to Thailand (6-7 time zones) or the USA (6-9 time zones), the risk is very high.
Jet lag from the US to UK - why it's often worst on the return journey
Many people find that jet lag is worse when traveling home from the US to the UK than the other way around. This is because the body finds it easier to adapt to going to bed later (traveling west) than getting up earlier (traveling east).
When travelling from the US to the UK, you often lose 6-9 hours of sleep, which means if you land in the UK in the morning, your body thinks it's the middle of the night.
When is jet lag at its worst?
Jet lag is typically the worst in the first 1-2 days after arrival. After that, the body gradually adapts to the new time zone.
According to sleep research, it takes approximately one day per time zone you cross before your circadian rhythm is fully adjusted. So, if you've flown from Los Angeles to London (8 hours difference), you can expect about a week before you feel normal again - unless you follow the right advice.
8 effective tips to avoid jet lag
Jet lag can't always be completely avoided, but with the right precautions you can significantly reduce the symptoms:
1. Adjust your circadian rhythm before travelling
Gradually start going to bed earlier or later a few days before travelling - depending on the direction of travel.
2. Choose flights wisely
If possible, choose flights that arrive in the evening - this will make it easier to fall asleep and adjust to the new time.
3. Sleep on the plane (but only when it makes sense)
If you're landing in the morning, try to sleep en route. Avoid sleeping if you arrive late - it will be harder to fall asleep later.
4. Stay awake until local bedtime
Even if you're exhausted, avoid taking a nap in the middle of the day. It will prolong your jet lag. Don't go to bed until it's evening at your destination.
5. Get daylight
Natural light is the most important regulator of the circadian rhythm. Go for a walk in the sun as soon as possible after your arrival.
6. Eat at local times
Your appetite will be out of sync, but try to eat breakfast, lunch and dinner in sync with local time - it helps your body adjust faster. It may be a good idea to bring food with you on the plane so that you can eat at the right times – read more about the rules for bringing food on board here.
7. Avoid alcohol and caffeine
Dehydration and disrupted sleep exacerbate jet lag. Drink water and cut back on coffee and wine - especially before bed.
8. Use melatonin if necessary
Melatonin is a sleep hormone that can help the body adjust more quickly. Take it a few hours before bedtime for the first few days.
Jet lag treatment: what to do when the damage is done?
If you're already suffering from jet lag, you can still take action to alleviate the symptoms:
Stick to routines: Do you wake up at 04:00? Stay in bed and try to relax instead of getting up.
Use light actively: Expose yourself to daylight in the morning and avoid screens and artificial light in the evening.
Exercise: Light physical activity (such as a walk or yoga) helps the body get back into balance.
Give it time: Jet lag will pass. Be patient and accept that you might be a little off your game for the first few days.
Jet lag on short journeys - is it a problem?
Although jet lag is most often associated with long overseas journeys, you may also experience symptoms on shorter flights with a 3-4 hour time difference, especially if you're only going away for a few days. In this case, experts actually recommend that you don't adjust to the new time zone, but instead stick to the UK time so you don't have to adjust twice.
When should you see a doctor for jet lag?
Jet lag is temporary and harmless, but in rare cases it can trigger sleep problems, anxiety or depression, especially in vulnerable people. Consult a doctor if your symptoms persist for more than 1-2 weeks or if you need help with sleep or circadian rhythm.
Your passenger rights
If you've experienced a long flight delay or rebooking, remember that you have rights. At Refundmore.com you can get help seeking compensation for flight delays and cancellations of up to €600. - without hassle.
FAQ - Frequently asked questions about jet lag
What is jet lag?
Jet lag is a temporary sleep disruption that occurs when your internal circadian rhythm (the body's biological clock) becomes unbalanced after traveling across multiple time zones. Your body is still set to the old time zone, which can cause fatigue, sleep problems, and difficulty concentrating in the new one.
What are the symptoms of jet lag?
Jet lag can manifest itself in many ways, including dizziness, headaches, stomach problems, mood swings, tiredness during the day and insomnia at night.
When is jet lag at its worst?
Jet lag is often the worst when travelling east, for example from the UK to Asia, because you "lose time" and have to fall asleep earlier than your body is used to. If you're travelling west, for example to the US, it's often easier to adapt because the day is longer. However, this can vary from person to person. The first 24-48 hours after arrival are often the most challenging.
How long does jet lag last?
Typically 1 day per time zone crossed - e.g. 7 days at 7 hours difference.
Is jet lag dangerous?
No, but it can cause significant discomfort and affect your ability to function.
Can children get jet lag?
Yes - but they often adjust faster than adults, especially young children.
Is melatonin safe to use?
Yes - in small doses and for a short time. Consult your doctor or pharmacist first.
What does jet lag feel like?
Jet lag can feel a bit like a hangover. You typically feel a combination of tiredness, headache and dizziness.
