Whether you’re a frequent flyer or an occasional traveler, the disruption to your body’s internal clock after traveling multiple time zones can have a profound effect on your health. While jetlag is often dismissed as a minor inconvenience, its impact goes far beyond feeling groggy for a day or two.

To understand the consequences of jetlag, we must first grasp the concept of the circadian rhythm. Your body operates on a 24-hour internal clock that regulates various physiological processes, such as sleep-wake cycles, hormone secretion, and body temperature. This internal clock is synchronized with the natural light-dark cycle, primarily controlled by the suprachiasmatic nucleus in the brain. When you cross multiple time zones rapidly, as in long-haul flights, your circadian rhythm gets disrupted.

Jetlag occurs because your body’s internal clock remains synchronized with your departure time zone while you adjust to the local time at your destination. This misalignment between your internal clock and the external environment leads to a range of physical and psychological symptoms.

Effects on Sleep: One of the most immediate and noticeable effects of jetlag is disrupted sleep patterns. People often experience difficulty falling asleep, waking up frequently during the night, or early morning awakenings. This sleep disruption can lead to sleep deprivation, which, in turn, affects your cognitive function, mood, and overall well-being. Chronic sleep deprivation is associated with a higher risk of conditions such as obesity, diabetes, and cardiovascular disease.

Mood and Mental Health: Jetlag can also take a toll on your mental health. The misalignment of your circadian rhythm can lead to mood swings, irritability, and an increased risk of depression and anxiety. Research has shown that individuals with pre-existing mental health conditions may be more vulnerable to the effects of jetlag.

Digestive Problems: Your body’s internal clock also plays a significant role in regulating digestive processes. Jetlag can disrupt these processes, leading to symptoms like indigestion, diarrhea, or constipation. This disruption is often referred to as “jetlag belly” and can be a source of discomfort during travel.

Immune System Impact: Jetlag can weaken your immune system, making you more susceptible to illness. The circadian rhythm regulates the production of immune cells and the release of cytokines, which are vital for immune function. When this rhythm is disrupted, your immune system may not function optimally, increasing your vulnerability to infections.

Fortunately, there are strategies to help mitigate the effects of jetlag and reduce its impact on your health:

Gradual Adjustment: If possible, try to adjust your sleep schedule gradually in the days leading up to your trip. This can help your body adapt to the new time zone more easily.

Embrace the Power of Light Therapy: Natural light is a potent regulator of our circadian rhythms. Spend time outdoors during daylight hours, or expose yourself to simulated sunlight during the appropriate times at your destination. To help your body adapt to a new time zone, invest in a portable light therapy device. This trick can help reset your body clock faster than just relying on darkness during sleep hours.

Indulge in Dark Chocolate: Surprisingly, dark chocolate can be a secret weapon against jet lag. Cocoa contains phenylethylamine, which can boost your mood and help alleviate fatigue. Enjoy a small piece of dark chocolate when you’re feeling sluggish to give yourself a mood and energy lift.

Stay Hydrated: Dehydration can exacerbate the symptoms of jetlag. Drink plenty of water before, during, and after your flight to stay hydrated. Alcohol and caffeine can disrupt your sleep patterns, so limit your consumption, especially close to bedtime.

Master the Art of Acupressure: Acupressure, a traditional Chinese healing technique, involves applying pressure to specific points on the body to promote relaxation and balance. By targeting pressure points related to sleep and stress, you can alleviate some of the discomfort associated with jet lag. Consider carrying an acupressure wristband or learning a few key points to stimulate with your fingers.

Consume Adaptogenic Herbs: Adaptogens are natural substances that help the body adapt to stress and maintain balance. Ginseng, ashwagandha, and rhodiola rosea are a few adaptogenic herbs that can aid in combating jet lag. These herbs can help reduce stress, boost energy levels, and promote better sleep quality.

Melatonin Supplements: Consult with a healthcare professional before using melatonin supplements, but they can be effective for some travelers in managing jetlag.

Practice Sleep Hygiene in Transit: You can improve your in-flight experience with a few tactics. Bring your own travel-sized pillow and blanket to make your seat cozier. Use earplugs or invest in noise-canceling headphones and a sleep mask to create a serene sleeping environment amidst the cabin chaos.

Perform In-Transit Yoga Stretches: Stretching and yoga can help alleviate muscle tension and promote relaxation during long flights. Simple in-transit yoga poses, like seated spinal twists or ankle circles, can keep your body limber and reduce the stiffness often associated with prolonged sitting.

Engage in Brain-Boosting Games: When you’re stuck in an airport or on a long flight, engage your mind with brain-boosting games and puzzles. These activities can help keep your brain active and alert, making it easier to adjust to your new time zone upon arrival.

Experiment with Binaural Beats: Binaural beats are auditory illusions that can alter your brainwave frequencies, helping you relax or become more alert. Listen to binaural beats through headphones while resting or meditating to help induce relaxation or stimulate alertness as needed.

Safe travels!

Sources:

Sack, R. L., Auckley, D., Auger, R. R., Carskadon, M. A., Wright Jr, K. P., Vitiello, M. V., … & Zhdanova, I. V. (2007). Circadian rhythm sleep disorders: part I, basic principles, shift work and jet lag disorders. Sleep, 30(11), 1460-1483.
Waterhouse, J., Reilly, T., & Atkinson, G. (2009). Jet lag: trends and coping strategies. The Lancet, 369(9567), 1117-1129.
Eastman, C. I., & Burgess, H. J. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241-255.