Jet lag is medically referred to as "desynchronosis"; it’s a physiological condition, which is a consequence of alterations to circadian rhythms. Circadian rhythms are regular changes in mental and physical characteristics that occur in the course of a day.
In laymen terms, when traveling across a number of time zones, the body clock will be out of sync with the destination time, as it experiences daylight and darkness contrary to the rhythms it has acclimated to. The body's natural pattern is upset, as the rhythms that dictate times for eating, sleeping, hormone regulation and body temperature variations no longer correspond to the environment or to each other in some cases. To the degree that the body cannot immediately realign these rhythms, it is therefore, jet lagged.
Crossing Time Zones: The general misconception of jet lag is attributed to the duration of a flight. However, the primary cause isdifferent time zones. According to scientific research, going east is worse than going west. When travelers pass from one time zone to another, they suffer from disrupted circadian rhythms, an uncomfortable feeling known as jet lag. For instance, if you travel from California to New York, you lose 3 hours, according to your body’s clock. You will feel tired when the alarm rings at 8 a.m. the next morning because your body’s clock is telling you its 5 a.m. It usually takes several days for your body's clock to adjust to the new time zone you’re in.
Pre-flight Conditions: If you're over-tired, excited, stressed, nervous, or hung-over before a flight, you are setting yourself up for a good dose of jet lag. A wise traveler who wants to get the most out of a trip has a good night's sleep prior to departure.
Dry Atmosphere: On-board aircrafts tend to be dry. To people who normally live in more humid conditions, the change can be striking. The dryness can cause headaches, dry skin and dry nasal and throats, creating a prime environment for catching colds, coughs, sore throats or the flu.
Cabin Pressure: At a cruising altitude of near 30,000', the aircraft is pressurized to near 8,000'. Unless you live near 8,000' and are acclimatized to this pressure, you may suffer from swelling, tiredness and lethargy.
Stale Air: Providing a constant supply of fresh air in the cabin costs the airlines money, some airlines are more willing to oblige than others. The air supply in business and first-class is often better than in economy class. A lack of good air makes you tired and irritable and can cause headaches.
Alcohol: The impact of alcohol on the body is 2-3 times more potent when you're flying. One glass of wine in-flight has the effect of 2-3 glasses on the ground. Add this to the other problems mentioned here, and you can get off the plane with a huge hangover that compounds the effects of jet lag.
Lack of Exercise: Lack of exercise is one of the worst aspects of long haul flights. It makes the flight uncomfortable and sets you up for a longer period of jet lag afterwards.
The symptoms of jet lag vary quite a bit from individual to individual, and may include the following:
Post Departure Preparation: The most important aspects of combating jet lag are pre flight preparations. Before departing, make sure you have all your affairs, business and personal, in order. Ensure you are not stressed-out, and not tired or hung-over from the previous night.
A well exercised body and proper rest prior to departure will reduce the risk of you feeling jet lagged.
Flying East versus West: Though this point is strongly debated by travelers, it’s mostly your personal preference. However, scientific research and evidence cite that flying westward causes less jet lag than flying eastward.
Flying at Night versus Flying During the Day: The choice in this case should be based on your personal preference and past experience. Frequent Flyers would advise that daytime flights cause less jet lag. Research shows that more daytime long haul flights are being added by major airlines.
Fluid Consumption: Many side-effects of jet lag are the result of dehydration. Drinking plenty of non-alcoholic fluids counters this. Water should not be substituted with coffee, tea or fruit juices.
Use of Sleeping Aids: Blindfolds, ear plugs, neck rests and blow-up pillows are all useful in helping you get quality sleep while flying. Kick your shoes off to ease pressure on your feet. These days many airlines provide soft sock-like slippers, but it’s advisable that you carry your own rather than being dependent on the airlines.
Exercise: Exercising on a long flight will help alleviate such common discomforts as backaches, swollen legs and feet and overall general fatigue. Stretch at regular intervals and walk up and down the aisles of the plane from time to time. Not only does it help you combat the jet lag, but it also helps reduce the possibility of blood clots and associated trauma.
Showers: On a long haul flight with stopovers, if showers are available at the airport, take one. A shower not only refreshing, it gets the muscles and circulation going again and rejuvenates you for the rest of your flight.
No-Jet-Lag: This is a safe and effective remedy for countering jet lag, in the form of easy-to-take tablets. Its effectiveness has been proved in a scientific trial of round-the-world passengers. No-Jet-Lag is a homeopathic remedy and has no side effects. However, before taking any new medication, homeopathic or prescribed, it is always best to speak with your physician first and make 100% certain that No-Jet-Lag won’t interact negatively with any prescriptions you’re currently taking.
Anti-Jet Lag Diet: Another option to avoid jet lag is the anti jet lag diet. Though a time consuming process, it has some ardent followers. However, there is little evidence that it works.
The idea behind the diet is to shift the body clock in three steps:
Eat dinner in the morning and breakfast in the evening
Avoid coffee, tea, and chocolate, which upset the body clock
Alternate feasting days with fasting days
Jet-Lag “Don’t” List:
Avoid sleeping pills. This can be a dangerous approach, as there is no body movement during the flight and may lead to little or no natural body movement. It is well known that prolonged immobility during a long flight can lead to avoidable complications.
Avoid Alcohol. Not only does alcohol exacerbate dehydration, but it has a markedly greater intoxicating effect while flying than it does at ground level.
Avoid stress and anxiety during or prior to the flight. You are more prone to jet lag if you are worried or stressed.
Melatonin manipulation is a technique to counter jet lag, but has an associated risk factor. Besides the cost and complexity attached to the process, miscalculation of when to take it can make your jet lag worse.
If you know how to beat jet lag, the world’s most exciting cities to land in are waiting to be explored.
Remember to take it easy on the day you arrive, so that you can take savor every minute of your trip at a leisurely pace and establish a routine in sync with the local time. Take a short nap when you arrive at the destination, to keep you active for the rest of the day.
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