At a glance
Jet lag is a disorder affecting the biological clock of travellers crossing three or more time zones. Find out how to avoid it.
Jet lag is a disorder affecting the biological clock of travellers crossing three or more time zones. Find out how to avoid it.
When the body is jet-lagged, it has to fight against sudden changes to its circadian rhythm (day and night cycle), which can disrupt it both physically and mentally.
Symptoms of jet lag
Jet lag symptoms vary from person to person. Some travellers are much more sensitive to it than others, and factors such as age, general health and the number of time zones crossed also play a role.
Among the most common symptoms are headaches, fatigue, insomnia, disorientation, irritability, mild low mood, constipation and diarrhoea.
How to prevent jet lag?
Before you leave
- Prepare your body before departure: eat a balanced diet and stay active in the days beforehand. However, avoid last-minute stress related to trip preparations (formalities, bookings, luggage, etc.).
- Gradually adjust your sleep schedule to the time zone of the country you're visiting. Start 3 to 4 days before departure by shifting your bedtime by half an hour each day. (For a trip heading east, go to bed half an hour earlier; for a trip heading west, half an hour later.)
During the flight
- Sync yourself up. From take-off, try to adapt to the rhythm and schedule of your destination country. Set your watch to the time of the place you're travelling to, sleep during the hours that correspond to night-time (but avoid sleeping pills!), and eat at times that match the meal times of your destination.
- Look after your body. Eat light meals, avoid alcohol, but drink plenty of water and boost your blood circulation with a few stretching exercises or by walking a little in the plane's aisle.
On arrival
- Assume that, on average, you'll need one day of adjustment per hour of time difference to recover. That's why it's important to take it easy during the first few days of your trip.
- Get as much exposure as possible to daylight.
- Sync yourself up from the outset to the local rhythm: stick to local meal times and sleep schedules.
Feel free to share your own tips and tricks for beating jet lag on this blog.
