Jet lag – what exactly is it?
Have you ever wondered what jet lag is? We are happy to answer that question. It is a syndrome of sudden time-zone change, in other words a disruption of the human biological clock. It appears when the body is unable to adjust quickly to the change in time, which often happens during long-haul flights travelling east to west. Jet lag is similar to the discomfort some people feel when the clocks switch between summer and winter time, only on a much larger scale.
The main cause of jet lag is the abrupt crossing of several time zones, which throws our internal clock into disarray. During a long flight, for example from Poland to Asia, we cross time zones, and our body cannot adapt to the new conditions instantly. Such a sudden “leap” through time disrupts the sleep-wake rhythm as well as other bodily functions.
Jet lag – symptoms and impact on health
The symptoms of jet lag can be varied and bothersome, significantly affecting the everyday functioning of people who have made long journeys. The main symptoms of this disorder are, above all, sleep problems such as insomnia or excessive sleepiness, which result from a disrupted circadian rhythm. People suffering from jet lag also often experience general fatigue and exhaustion, which can lead to difficulty concentrating and carrying out daily tasks. In addition, digestive problems may occur, such as indigestion and stomach aches, caused by the change in meal timing and the stress that comes with travelling.
Jet lag also affects mental health, causing mood swings, feelings of irritability and a general sense of malaise. Headaches and coordination problems are also frequently reported symptoms. All of these effects stem from the disruption of the body's biological clock, which has to adjust to a new time zone.
How long does jet lag last? Find out the answer!
A frequently asked question is – “jet lag, how long does it last?” It depends. It is a phenomenon that affects the body differently depending on the direction of travel.
Now that we know what jet lag is, in which direction is it worse? Travelling east is usually more taxing than travelling west. This is due to the body's natural circadian rhythms, which are easier to adjust when we lengthen the day, as happens when travelling west.
When travelling east, the body has to reset to earlier hours, which is harder, because it requires shortening the circadian cycle. Biologically, the human internal clock is better suited to lengthening than to shortening it. When we fly east, we have to go to bed earlier and get up earlier, which goes against the body's natural tendency to delay the sleep phase.
When travelling west, however, adaptation is easier because the day grows longer, which is more in line with the body's natural rhythm. Shifting the biological clock to later hours takes less effort, which is why the symptoms of jet lag are less intense and last a shorter time.
How to cope with jet lag?
Many people experience jet lag. So how do you deal with this problem? There are several effective methods that can help minimise its symptoms. First and foremost, it is worth adjusting your sleep rhythm before the trip. If we are heading west, it is a good idea to go to bed later than usual a few days before departure. When travelling east, however, you should go to bed and wake up earlier in order to prepare the body for the new circadian rhythm.
An appropriate diet and hydration are also important. Eating light, easily digestible meals rich in vegetables, fruit, protein and complex carbohydrates can help the body recover faster. Avoiding alcohol and caffeine is also important, as they can have a negative effect on sleep. Instead, it is worth drinking plenty of water to counteract the dehydration caused by the dry air on the plane.
Another important strategy is exposure to light – it plays a key role in regulating the biological clock. Spending time outdoors during the day, especially in the morning, can help the body adjust more quickly to the new time zone. Avoiding bright light in the evening, on the other hand, can make it easier to fall asleep.
Effective ways to reduce the burden of jet lag
By using the methods above, you can significantly reduce the burden of jet lag and adjust to the new conditions faster. This makes it possible to feel better and make full use of your planned activities from the very first days of your stay in a new place. Proper preparation and a mindful approach to changing time zones allow you to minimise the negative effects of jet lag, which translates into a more comfortable and enjoyable travel experience.
