Jet Lag Syndrome
The time difference between your point of departure and your destination may upset your biological clock. This may lead to discomfort lasting a few days. Symptoms are more likely to occur when travellers cross at least 2 time zones. The effects of jet lag are generally more pronounced when travelling from west to east, as this shortens the length of a day.
Symptoms
Symptoms of jet lag include: sleep and digestive disturbances, headaches, fatigue, irritability, and decreased physical and mental performance.
Prevention
To reduce the effects of jet lag, different strategies can be adopted.
A few days before departure
- For a trip eastward, start going to bed 1 or 2 hours earlier.
- For a trip westward, go to bed 1 or 2 hours later.
During the trip
- Upon arrival, adjust your activities to the local time of your destination.
- Expose yourself to daylight. The optimal timing depends on the travel direction and how many time zones are crossed.
- For a trip eastward: seek exposure in the morning, avoid exposure in the evening.
- For a trip westward: seek exposure in the late afternoon and evening, avoid exposure in the morning.
- Online jet lag calculators are available to provide personalized advice.
- Eat lightly.
- Drink plenty of liquids, but avoid alcohol.
- Avoid caffeine in the evening.
- Avoid long naps during the day. However, short naps of about 20 to 30 minutes may help you feel alert without interfering with nighttime sleep.
Certain medications may also help reduce jet lag symptoms (e.g., melatonin, some sleeping pills). Ask your pharmacist for advice.
When travelling, the timing of some of your regular medication, such as insulin, may need to be adjusted. Consult your pharmacist for more information.