‘Jet lag’ refers to the various physical and psychological symptoms caused by rapidly crossing multiple time zones. These are mainly caused by a disruption of the day-and-night cycle. Symptoms (e.g. fatigue, sleeplessness and impaired concentration) usually last a few days, although it may take a couple of weeks to completely recover. Westbound travel is better tolerated than eastbound travel; i.e. it takes less time for the internal clock to reset.4,11
If you can, break a long-haul flight with a stopover
If possible, arrange it so that you are flying into the night
You should try and cut smoking before any flight
During the flight:
Drink plenty of water and non-alcoholic drinks
Don't over-eat, and avoid rich foods, caffeine and alcohol
If staying away for more than a few days, try to sleep and eat at the destination times
On arrival:
Avoid critical tasks shortly after arrival
If needed during the day, take a short nap, about 40 minutes long – any longer may make you more fatigued
For short-stay trips (less than 72 hours) it may be better to stick to a home-time schedule. When staying longer, try to adapt to the schedule at the destination. Outdoor light exposure and gentle exercise may speed the adjustment.
Short-acting sleeping pills may be helpful in assisting the adjustment of sleeping but should be used only in accordance with medical advice (see your doctor).
(Please read the Disclaimer before using the ABC Guide to Travel Health).
