How to tackle jet lag

What is jet lag, why does it happen, and how can we get on top of it?

Written by Medibank

If you’ve travelled overseas, you’ve no doubt experienced a bout of jet lag. Unfortunately, jet lag is a natural side effect of international travel, but there are ways to reduce its impact, if not prevent it entirely.

What is jet lag?

Jet lag is a circadian rhythm sleep disorder, meaning it’s a disruption to our internal body clock and sleep patterns.

Why do we get jet lag?

Our bodies work on a 24-hour sleeping and eating cycle (our circadian rhythms). Flying to foreign time zones disrupts our natural circadian rhythms and confuses our body clocks.

What are the symptoms of jet lag?

Jet lag symptoms can include insomnia, excessive daytime sleepiness, fatigue, appetite loss, indigestion, constipation and difficulties with memory and concentration.

How long does jet lag last?

How long jet lag lasts depends on several factors. These include the distance travelled, arrival time, age, stress, the body's unique rhythms, and overall health. Generally jet lag will go away after a few days but for some it can take up to a week to feel like themselves again.

Jet lag is usually worse when traveling east than when traveling west; this is because it’s easier to delay our internal clock than advance it. 

How can we beat jet lag?

There’s no magical cure for jet lag. But there are things we can do to help avoid waking up at odd hours or being hit with fatigue in the middle of the day. 

Before you fly:

  • Get a good night’s sleep. It may seem like a good idea to stay awake the night before an international flight, but experts advise against it. It’s actually much better to be well rested for the journey.
  • Start acclimatising early (if you can). It sounds crazy, but one way to minimise jet lag can be to try to adapt to your destination country’s timezone a few days before you fly. Obviously, this isn’t entirely possible, but if you set your alarm for 3am, get up, have a snack and write a few emails before going back to sleep, it might help you adjust quicker when you land.

During your flight:

  • Set your phone and watch to the destination time as soon as you board. It’s not advisable to do it earlier than this as you might miss important appointments, or even your flight!
  • Eat and sleep on the plane at times when you would eat and sleep at your destination. This can be hard to do – you have no control over meal times on a flight, and sleeping on a plane at all is difficult – but it’s a good one to try if you can.
  • Stay hydrated. Drinking water in the air is as important as drinking water on the ground, maybe even more so. This will help hydrate your skin, oxygenate your muscles and regulate your bodily fluids, which can help alleviate swelling and liquid retention.   
  • Curb your caffeine intake. While it’s okay to have a coffee when breakfast is served on a long haul flight, be careful you don’t overdo it. Caffeinated drinks, like coffee and Coke and even tea, can disrupt your sleep patterns, which are already being disrupted enough.
  • Drink alcohol in moderation. A glass of wine on the plane can be a nice indulgence – just try to keep drinking to a minimum. Drinking alcohol at high altitudes is extremely dehydrating, and can interfere with sleep, causing greater fatigue after you land.
  • Book an airport hotel room for long stopovers. Got eight hours to kill in Abu Dhabi? One of the best ways to combat jet lag is by sleeping through your stopover. Plus you can have a shower and maybe take advantage if there’s a 24-hour massage service in your hotel.

After you land:

  • Get moving. Exercise is a great way to reset your body clock, release endorphins, and trick your circadian rhythms into submission. It will also help you stretch out your limbs after a cramped flight.   
  • Soak in some vitamin D. Just like exercise, sunlight is important to help your body clock adjust to the new timezone. Carefully timed exposure in daylight and darkness can help sync your circadian rhythm with local time.
  • Take naps. If fatigue hits in the middle of the day when you have things to do and people to see, try to have a 30-minute power nap if you can. But keep nap time strictly under 30 minutes, and no less than four hours before your actual bedtime, or you’ll do more harm to your body clock than good.   

You may not be able to escape jet lag entirely, but you can escape expensive accidents and incidents ruining your holiday with comprehensive travel insurance. Get a quote from Medibank travel insurance before your next trip. Medibank health members get 15% off, Priority members get 20% off.

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Important things you should know: Limits, sub-limits, exclusions and conditions apply. This is general advice only. Medibank Private Limited, ABN 47 080 890 259, an Authorised Representative, AR 286089, of Travel Insurance Partners Pty Limited, ABN 73 144 049 230 AFSL 360138 arranges the insurance on behalf of the insurer. The insurer is Zurich Australian Insurance Limited ABN 13 000 296 640, AFSL 232507. Please consider your own needs and the Combined FSG/PDS to decide if this product is right for you. For information on the Target Market and Target Market Determinations, visit medibank.com.au/travel-insurance/help/

Written by Medibank
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