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Jet Lag: Symptoms, Causes, and Effective Treatments

Jet lag is a common condition experienced by travellers crossing multiple time zones, affecting their body’s natural rhythm. Symptoms like disturbed sleep, fatigue, and irritability can disrupt your trip, whether it’s for business or leisure. Fortunately, jet lag can be managed with proven strategies and treatments, allowing you to adjust more quickly to your destination.

What Is Jet Lag?

Jet lag, medically known as desynchronosis, occurs when your body’s internal clock (circadian rhythm) becomes misaligned with the local time at your travel destination. This can affect your sleep patterns, appetite, and energy levels, particularly when crossing several time zones in a short period.

The severity of jet lag depends on factors such as:

  • The number of time zones crossed
  • The direction of travel (eastward travel tends to cause more severe jet lag)
  • Personal sensitivity to circadian disruptions

Causes of Jet Lag

Jet lag results from the sudden shift in your body’s circadian rhythm due to rapid travel through time zones. Key contributing factors include:

Disrupted Circadian Rhythm

Your body’s internal clock is adjusted to light and dark cycles in 24 hours. Travelling across time zones confuses this rhythm, leading to jet lag symptoms.

Direction of Travel

Travelling eastward tends to cause more severe jet lag, as it requires shortening your day, which is harder for your body to adjust to compared to lengthening it (westward travel).

Contributing Factors

  • Dehydration: Caused by low cabin humidity.
  • Cabin Pressure: Changes during flight can exacerbate symptoms.
  • Stress Levels: The stress of travelling can worsen jet lag symptoms.

Symptoms of Jet Lag

Jet lag symptoms vary depending on the individual and the extent of time zone changes. Common symptoms include:

  • Disturbed Sleep Patterns: Difficulty falling or staying asleep.
  • Fatigue and Exhaustion: Feeling tired throughout the day.
  • Difficulty Concentrating: Mental fog or reduced cognitive performance.
  • Irritability: Increased mood swings or frustration.

Less common symptoms include:

  • Digestive issues (indigestion, bowel irregularities)
  • Loss of appetite
  • Muscle soreness
  • Anxiety
  • Headaches
  • Sweating

Benefits of Treating Jet Lag

Effective treatment for jet lag can help you:

  • Restore Normal Sleep Patterns: Align your body clock with the local time.
  • Regain Energy Levels: Avoid persistent fatigue and lethargy.
  • Prevent Health Complications: Minimise the risk of more severe symptoms like digestive distress or headaches.

Treatment Options for Jet Lag

Melatonin Supplements

Melatonin is a natural hormone that regulates your sleep-wake cycle. Taking melatonin supplements can help your body adjust to the new time zone by promoting sleep at the appropriate times.

  • Recommended usage: Take melatonin for up to 5 nights after arriving at your destination.
  • Available at Medihealth Direct with a simple online consultation.

Natural Sunlight

Exposure to natural light helps reset your circadian rhythm. Spend time outdoors during the daytime upon arrival to adjust faster.

Light Therapy

Using artificial light to mimic sunlight can be effective in regions with limited daylight. It helps synchronise your body clock with the local time.

Exercise

Moderate physical activity, especially outdoors, can aid in combating fatigue and adjusting your internal clock.

Homeopathic Remedies

While widely available, remedies like arnica and chamomilla lack clinical evidence of effectiveness.

Prevention Tips for Jet Lag

While jet lag can’t always be avoided, these measures can reduce its effects:

Before Travel

  • Gradually adjust your sleep schedule by one hour each day to align with your destination’s time zone.
  • Reduce travel-related stress by checking in online and planning.
  • Stay hydrated and avoid alcohol and caffeine before and during the flight.

During Travel

  • Stay active during the flight with light stretches.
  • Drink plenty of water to combat dehydration.

Upon Arrival

  • Avoid napping upon arrival to align with the local sleep schedule.
  • Spend time outdoors to increase exposure to natural light.
  • Establish a routine based on the new time zone immediately.

FAQs About Jet Lag

Jet lag typically lasts 1-2 days but can persist longer depending on the number of time zones crossed and individual sensitivity.

Jet lag is generally worse when travelling eastward because it requires shortening your day.

While it can’t be entirely prevented, following preparation and adjustment techniques can minimise its effects.

Over-the-counter medications like melatonin supplements are effective in managing jet lag symptoms.