Jet lag: What it is and how to combat it
Jet lag is a temporary condition which occurs when you travel quickly across time zones and your body’s circadian rhythm pattern becomes disrupted.
It affects individuals in different ways. Common symptoms include persistent fatigue, daytime sleepiness, loss in motivation as well as changes in mood and behaviour. Typically, symptoms persist for approximately one day per time zone crossed however the duration of symptoms can vary depending on the person or travel schedule.
While more research is needed to assess the effects of jet lag on athlete’s wellbeing and performance, some practical strategies can be beneficial in reducing its affect.
What causes jet lag?
Travelling through different time zones can disrupt your body’s circadian rhythm.
Your circadian rhythm, also known as your internal body clock, is controlled by hormones such as melatonin and typically aligns with the daylight. This prompts alertness during the day and sleep at night.
When this is disrupted, your body’s production of the sleep-inducing hormone melatonin is out of sync. Your circadian rhythm will eventually adjust to this change in environment but it takes time. This resynchronisation typically occurs at a rate of one day per time zone.
There are numerous factors that may influence how your likelihood or severity of jet lag such as:
- Trip details: Details such as the time zones crossed, number of layovers, total travel time, local daylight hours etc. can all contribute to your experience of the condition.
- Arrival time: The time you arrive at your destination may contribute to your experience of jet lag, with some evidence indicating jet lag may be reduced with afternoon arrivals.
- Use of substances such as alcohol and caffeine: The consumption of alcohol and caffeine during flights can often influence the body’s ability to sleep.
- Age: Age may play a role of jet lag with the incidence of jet lag increasing as individual’s age. This may be due to their impaired ability to recover.
What are the symptoms of jet lag?
People experiencing jet lag can experience a variety of symptoms and can begin immediately or set in a few days after arrival. These symptoms can become more pronounced as more time zones are crossed.
The most common symptoms of jet lag include:
- Persistent fatigue
- Daytime sleepiness
- Recurrent illness
- Impaired thinking and concentration
- Sleep difficulties (e.g., fragmented sleep, insomnia etc.)
- Stomach issues (e.g., nausea, reduced appetite etc.)
- Emotional difficulties (e.g., irritability, exacerbation of mental health problems etc.)
- Loss of motivation
- Decreased athletic performance
How to treat or combat jet lag?
While there is no cure for jet lag, there are ways to combat it.
Some practical tips include:
- During short trips (1-2 days) consider keeping to your home schedule
If you are travelling away from home for least than 2 days, remain using the time of your home city for your typical activities such as eating and sleeping.
- During longer trips (2+ days), change your time to your destination’s as soon as possible
The earlier you start to use the time of your destination, the easier it will be for your body to adjust. Ways you can do this is by changing the time of your accessories on the plane and eating and sleeping at the corresponding time during your transit.
- Manage your sleep time
Managing when you sleep according to your destination’s time is important. Items that may help you rest both during your transit and at your destination include eye masks, noise-cancelling headphones or comfortable travel blankets and pillows.
- Give your body time to adjust
Be gentle with yourself and remember that your body will take time to adjust to the new time zone. This typically takes approximately 2 to 3 days.
- Stay hydrated
Combat the effects of dehydration by drinking plenty of water both during transit and at your destination. For more information, visit our hydration page.
- Spend time outdoors
Getting some sun can jump-start alertness and help your body adjust to your destination’s new time zone.
- Additional interventions
The strategic use of caffeine (i.e., one cup of coffee) in combination with a 15-30 minute nap has been shown to be effective at improving the effects of jet lag. Additionally the use of melatonin may also be useful in certain cases. We recommend consulting a general practitioner for further advice.
How should training be modified when experiencing jet lag?
Training routines should be modified when travelling. This adaption depends on the type of exercise athlete’s intend on commencing.
- Endurance training
Endurance training should be modified when travelling to counteract the effects of jet lag. To do so, reduce the volume, intensity and frequency of your training.
- Strength training
According to research, strength training is not as susceptible to the negative effects of jet lag. Nonetheless, high volume and high intensity training should be avoided to minimise the risk of injury.