What is jet lag?
Jet lag is the fatigue you may feel after flying across
several time zones. The rapid travel disturbs your normal
body rhythms.
How does it occur?
Each person has an internal body clock that determines when
sleeping, waking, and hunger occur in a 24-hour period.
When you travel across several time zones, your day is
longer or shorter than 24 hours. Your normal body rhythms
cannot adjust quickly to this shorter or longer day, which
results in jet lag.
Not all jet lags are the same. Traveling eastward, which
shortens your day, is more difficult than flying westward,
which lengthens it.
What are the symptoms?
The symptoms of jet lag may include:
- fatigue
- drowsiness during the day
- difficulty in sleeping
- dulling of mental ability and memory
- irritability
- headaches
- gastrointestinal discomfort, diarrhea, or constipation
- minor coordination problems and reduced physical
activity.
How long will the effects of jet lag last?
West-to-east trips require one day of recovery for each time
zone crossed; east-to-west journeys require one day for each
one and a half time zones crossed.
The adjustment can be eased by breaking up a long journey
with a stopover. If you have an important event or meeting
to attend at your destination, try to get there two or
three days early.
What can be done to help prevent jet lag?
The following can help minimize the symptoms of jet lag:
- Drink lots of beverages during the flight, but avoid
those containing caffeine or alcohol.
- Eat high-protein, low-calorie meals just before, during,
and just after your flight.
- If you fly east, you should go to bed earlier than usual
for a few days before the trip; if you fly west, you
should go to bed later than usual.
- Schedule your arrival at about your usual bedtime,
according to the time at your destination, or sleep on
the plane and plan to arrive at your usual waking time.
- Set your watch to the destination time when you are
halfway through your flight, so you can start thinking
in terms of the new time.
- Spend more time outside at your destination. This
exposure to bright outdoor light will help you to adjust
faster than if you stay in your hotel room.
How do I adjust medications prescribed at a certain hour?
If you are diabetic and use long-acting insulin, you may
have to change to regular insulin until you have adjusted to
the time, food, and activity of your destination.
You may have to adjust other medication schedules according
to the actual hours between doses rather than the local time
at your destination.
Developed by McKesson Health Solutions LLC.
This content is reviewed periodically and is subject to
change as new health information becomes available. The
information is intended to inform and educate and is not a
replacement for medical evaluation, advice, diagnosis or
treatment by a healthcare professional.
Copyright © 2003 McKesson Health Solutions LLC. All rights reserved.