Jetlag: What is it and how to avoid it

Travelling across the world is an exciting event for many of us fortunate enough to experience it. But it often comes with a less enjoyable side effect: jetlag. If you travel across multiple time zones you may be impacted by this temporary sleep disorder. It can leave you feeling groggy and out of sync with your new environment.¹

Read on as we explore what jetlag is, how long it lasts, if it can be avoided, and how you can effectively manage it.

What is jetlag?

Jetlag happens when travel long-distance across multiple time zones and your body's internal clock (or circadian rhythm) gets disrupted.¹ Your body's internal clock controls your sleep and other bodily functions. It is mainly affected by environmental factors such as sunlight.¹

When you travel to a different time zone, your body's internal clock stays on the old time. This can make you feel out of sync with the local time.² This can result in symptoms such as:²

• Fatigue
• Difficulty concentrating
• Digestive issues
• Sleep disturbances.

Jetlag can affect you differently depending on whether you're travelling east or west.¹ This is because it's generally easier for our bodies to adjust to a longer day than a shorter one.¹

Example:

Travelling EAST from Sydney to Los Angeles can be more severe jetlag than travelling WEST from Sydney to London.

How long does jetlag last?

It might take you a few days or a few weeks to adjust.² How long jetlag will last can be different from person to person, depending on the number of time zones crossed, the direction of travel, and individual differences in circadian rhythms.² Generally, it takes about one day to adjust for each time zone crossed.² For example, if you travel across three time zones, you might expect to feel the effects of jetlag for about three days.

Clock reset rule of thumb:

1 to 1.5 days recovery = 1 time zone crossed.

Some people might recover faster or slower than this rule of thumb. Eastward travel (losing time) typically causes more prolonged and severe jetlag than westward travel (gaining time).¹

Can you avoid jetlag?

It's hard to completely avoid jetlag, but there are ways to reduce its impact. Preparation before your trip, mindful behaviour during travel, and smart actions upon arrival can significantly reduce the severity of jetlag symptoms.

Beating jetlag

Trying to beat jetlag relies on getting your body’s clock to adjust to your destination time.³ No single, one-size-all approach is going to work. Your trip experience will depend on factors like sleep and travel schedules, arrival times, duration, and flight paths.³

Read on for tips on how to help reduce jetlag for long-haul flights.

Before flying

Adjust sleep schedule

Start adjusting your sleep schedule a few days before your trip.³ If you're travelling east, try going to bed an hour earlier each night. If you're travelling west, go to bed an hour later. This gradual adjustment can help your body acclimate to the new time zone.

Hydrate

Airline cabins are full of dry air due to the high altitude. This can make your throat, nose and skin feel dry.⁴ If you are dehydrated, you might also experience headaches and muscle cramps.

This can cause discomfort and may prevent you from getting good sleep.⁵ To avoid this, drink plenty of water before and during your trip.

During travel

Eat moderately

Menu options can be limited on a plane. Yet, it’s essential to be aware of foods considered sleep-boosting or sleep-blocking. Nuts, for instance, can be great to snack on as many contain the sleep-regulating hormone melatonin.⁶

Meals containing fatty fish are also a winner as they are believed to help improve your sleep quality. This is because they are high in vitamin D and omega-3 fatty acids.⁷  

On the other hand, those meals to avoid include spicy foods. Indigestion and heartburn caused by spicy foods are common reasons you might stay awake at night. However, some researchers also suggest spicy foods can keep you up because of their effect on your body temperature. This is because a higher body temperature is linked to sleep disturbances.⁸

Minimise caffeine and alcohol

Both caffeine and alcohol can interfere with your sleep patterns and can make it difficult for you to fall asleep.³ It’s best to cut out both during your flight.

Upon arrival

Exposure to natural light  

Light plays a vital role in regulating our circadian rhythm. It also impacts the production of our sleep-regulating hormone, melatonin.⁹ Too much light exposure can mess up your body’s day/night schedule.⁹

Spend as much time as possible outside during daylight hours. If you've travelled east, try to get morning light exposure. If you've travelled west, aim for late afternoon or evening light.

Strategic napping

If you want to nap, keep it short and strategic. A 20–30-minute nap can help refresh you without making it harder to adjust to the new time zone.3 Avoid long naps, as they can make it more difficult to fall asleep at the appropriate local bedtime.³

Light exercise

Engaging in light physical activity can help boost your energy levels and improve your mood.³ A brisk walk, some stretching, or a gentle workout may help your body adjust to the new time zone.³

Unfortunately, there’s no magic bullet approach to avoid post-flight jetlag. But follow these simple tips, and you’ll go a long way in providing yourself with the best conditions for quality sleep.  

By understanding what jetlag is and implementing these strategies, you can minimise its impact and make the most of your travels. Remember everyone experiences jetlag differently, so it might take some experimentation to find what works best for you. Safe travels and happy adjusting!

Want to learn more about your sleep? Do our online sleep assessment.