Jetlag Impact on Individual's Wellbeing
Jet lag, a common and temporary condition that affects millions of travellers each year, can be managed to prevent disruptions to the body's metabolism and potential health problems. By following a few simple strategies, travellers can significantly reduce the severity and duration of jet lag symptoms, improving well-being, productivity, and travel enjoyment.
Jet lag occurs when a person's internal body clock is out of sync with the local time of their destination, causing a variety of symptoms such as fatigue, insomnia, and irritability. It can also affect a person's mental and emotional well-being, causing mood swings, depression, and difficulty concentrating or making decisions. Long-term jet lag can increase a person's risk of developing chronic health conditions such as diabetes, heart disease, and cancer.
To effectively manage and reduce the health effects of jet lag, the key strategies involve adjusting your sleep schedule before and after travel, managing light exposure, controlling nutrition and hydration, using relaxation techniques, and being patient with your body’s adjustment process.
Pre-Trip Preparation --------------------
One of the most effective ways to manage jet lag is to start preparing for your trip well in advance. Gradually shift your sleep and wake times 30 minutes earlier or later (depending on travel direction) in the week before your flight to align with your destination’s time zone. Start living by the destination’s schedule as soon as you board: change your watch and meal times accordingly.
During the Flight -----------------
Try to sleep if it’s nighttime at the destination and stay awake if it’s daytime there. Stay hydrated by drinking water regularly, and avoid alcohol and excessive caffeine that disrupt sleep and hydration. Eat light and digestible meals timed according to the destination’s schedule, avoiding heavy meals close to bedtime.
Upon Arrival -------------
Upon arrival, spend at least 30 minutes outdoors in natural light during daytime at the new location, as sunlight is a powerful cue to reset your circadian rhythm. Engage in light physical activity such as walking to help adjust your body clock and improve circulation. Follow local mealtimes promptly to help your metabolic cycle adjust.
Sleep Environment and Behavioral Tips --------------------------------------
Use sleep masks and earplugs to improve sleep quality, especially on planes or in unfamiliar environments. Avoid intense exercise within 4-6 hours before bedtime as it might interfere with falling asleep. Try controlled breathing techniques, such as the 4-7-8 method, to relax and prepare your body for sleep. Limit exposure to screens and bright artificial light about one hour before bedtime at your destination.
Nutritional Considerations ---------------------------
Eat protein-rich meals in the morning to stimulate alertness-promoting neurotransmitters like dopamine and norepinephrine. Prefer complex carbohydrates in the evening to boost serotonin and melatonin production, aiding sleep quality.
Be Patient and Realistic -------------------------
The body generally takes about one day per time zone crossed to fully adjust, so expect some variation in days and symptoms. Do not force adaptation—listen to your body's signals and allow gradual adjustment for best results.
These combined steps can significantly reduce the severity and duration of jet lag symptoms, improving well-being, productivity, and travel enjoyment from day one. However, overuse of melatonin supplements should be avoided unless recommended by a healthcare provider, as timing and dosage matter and improper use can worsen symptoms. Some variability exists in individual response and travel direction (eastward travel tends to cause worse jet lag than westward). Severe or persistent sleep disruptions after travel may require professional evaluation.
By taking care of oneself before and during travel, jet lag can be managed to prevent negative effects on mental and emotional well-being and to minimize its health effects.
Science shows that jet lag can impact not only physical health but also mental health, causing mood swings, depression, and difficulty concentrating. To maintain good health-and-wellness, consider following these strategies: sleep masks and earplugs can improve sleep quality, especially on planes or in unfamiliar environments; controlled breathing techniques, such as the 4-7-8 method, can be used to relax and prepare the body for sleep; and limiting screen and artificial light exposure before bedtime can help regulate sleep patterns. By addressing mental-health concerns related to jet lag, travellers can ensure a more enjoyable and productive trip.
