Traveling and discovering the world – what could be better? But there's one downside to it all: jet lag. How exhausted you feel when you finally arrive at your destination after a long flight.
Learn the most important signs of jet lag and how you can get back to full performance as quickly as possible.
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1. What is jet lag?
When you travel by plane, you sometimes not only cross national borders but also find yourself in a different time zone. If the time difference is at least five hours, sunset and sunrise occur at unexpected times for you and your body clock. The resulting discomfort is called jet lag .
The reason for your physical and psychological impairments is that your body clock isn't synchronized with the time in your new location. This disrupts your usual cycle of hunger, wakefulness, and rest. Persistent fatigue and other symptoms are typical of jet lag .
Jet lag: How crossing multiple time zones disrupts our sleep-wake rhythm
You can already deduce the cause of jet lag from the meaning of the word: Jet lag is made up of the two English words 'jet' and 'lag'.
'Jet' is a common word in German-speaking countries for a fast jet or sports aircraft. In English, 'jet' also refers to a jet aircraft. 'Lag' can have many meanings, such as delay, lag, or difference. Jet lag, therefore, translates as a time delay caused by an aircraft or a long-distance flight.
In a figurative sense, this refers to the disruption of your usual sleep-wake rhythm . [1] Your body's biorhythmic processes do not align with the actual cycle of day and night. This causes psychological and physical discomfort.
How exactly does jet lag occur?
If your usual supply of light at normal times is disrupted by crossing time zones, you may experience jet lag. This has biochemical causes .
The familiar cycle of day and night, or light and darkness, has a profound impact on your body. Many internal processes are in sync with the daily routine, such as your hormone balance, digestion, heart rate, and body temperature.
Biologists call the recurring physiological processes that your body undergoes every 24 hours through its circadian rhythm the circadian rhythm. We also speak of it as biorhythm or internal clock.
The most important cue here is light [2]. It causes, among other things, the release of the sleep hormone melatonin and its counterpart cortisol, the stress hormone. Depending on which hormone predominates at the time, you are either productive or ready for a bit of sleep.
Traveling to different time zones disrupts your normal sleep-wake rhythm. You feel uncomfortable and fatigued, which is what you call jet lag.
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2. What effect does jet lag have on our biorhythm?
Long-haul flights across multiple time zones disrupt your normal sleep-wake cycle, disrupting your circadian rhythm. Hormone levels and body temperature go haywire : Even though it's still light at your vacation destination, your body releases melatonin as usual. This makes you feel tired and sluggish.
Your appetite may also occur at inconvenient times due to jet lag. Conversely, this also means that loss of appetite is a common effect of jet lag.
How long does it take the body to adjust to jet lag?
You will normally no longer feel the symptoms of jet lag after a few days , although your circadian rhythm will only fully adjust to the new day-night cycle after one to two weeks .
How long your body actually needs to overcome jet lag depends on many individual factors. Scientific studies indicate that, for example, your age can influence the duration of jet lag : the younger you are, the longer it takes to "digest" jet lag [3].
How to recognize jet lag symptoms
The effects of jet lag can be physical and psychological . The severity of the symptoms depends on your individual health and the sensitivity of your body. Everyone reacts differently and with varying degrees of intensity to jet lag. These are the most common jet lag symptoms:
- Difficulty falling asleep and staying asleep
- Tiredness and lethargy
- Decreased appetite
- dizziness
- Mood swings
- Irritability
- Lack of concentration
- Reduced physical performance
Whether several or only one of the symptoms listed here occurs depends on individual factors.
3. East or West: What effect does the direction of flight have on jet lag?
Depending on the direction you're traveling, the effects of jet lag can be more or less severe . Generally speaking, eastbound flights can result in more severe jet lag than westbound flights.
This rule applies everywhere in the world. The prerequisite is that the time at the destination differs by at least five hours from your usual time. We've listed the most popular travel destinations here:
Jet lag when traveling to the USA : If you decide to travel far in the USA, you will fly west and should expect a time difference of five (New York) to eight (Los Angeles) hours.
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Jet lag when traveling to Thailand : Time in Thailand is six hours ahead of the time in Germany. So, at 12 noon in Germany, it's already 6 p.m. in Thailand. Since you're flying east, jet lag is likely to be quite severe.
Jet lag when traveling to New Zealand : Time in New Zealand, for example, Auckland, is twelve hours ahead of the time in Germany. Furthermore, you're flying east. Therefore, severe jet lag is to be expected.
Jet lag on a trip to New York : New York City is always worth a trip. You can get to the Big Apple by flying west, crossing five time zones. Jet lag is generally relatively mild.
- Jet lag when traveling to Japan : In Japan, you have to set your clocks forward eight hours. When it's 12 noon in Germany, it's already 8 p.m. in Japan. You should be prepared for some severe jet lag.
Jet lag duration: How long does jet lag usually last?
You can usually expect the unpleasant effects of jet lag to disappear after just a few days . If you'd like more detailed information about the duration of jet lag, we recommend this article.
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4. What is the best way to overcome jet lag?
If you're traveling long-distance for work, staying at your destination for a short time, or simply want to be in top shape for your planned adventure, you should familiarize yourself with the best tips for combating jet lag before your trip . We've compiled some great advice here on how to get rid of jet lag as quickly as possible.
Can jet lag be prevented?
Yes, of course. You don't have to be one of those people whose first few days of vacation are ruined by jet lag. To avoid jet lag on your next trip, or at least keep the symptoms manageable, you should definitely follow the tips in this article.
Overcoming fatigue and poor performance: Are there remedies for jet lag?
Melatonin-containing supplements like our SLEEP capsules and SLEEP SPRAY can help you alleviate the effects of jet lag. Below, you'll learn which remedies (keyword: anti-jet lag pills ) help against jet lag and what you should keep in mind when taking them.
BRAINEFFECT HACK : Staying fit for a long-haul flight? No problem if you eat the right foods. A quick tip: drinking plenty of fluids and avoiding alcohol is a good start. And then follow up with our ANTI-JET LAG package.
Can melatonin help overcome jet lag?
Since jet lag has a negative effect on your hormone balance , administering melatonin in the form of tablets, capsules or spray can help you reduce any difficulty falling asleep that may occur [4].
Melatonin is the body's own sleep hormone, which your body normally releases automatically in the evening to prepare for the rest phase at night.
However, if your day-night rhythm is unfamiliar during and after a long flight, your supply of melatonin at the right time may be impaired . Therefore, taking melatonin as a dietary supplement may be beneficial.
The recommended melatonin dosage for acute difficulty falling asleep, for example as a result of jet lag, is about 1 mg .
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Without any time difference: What is social jet lag?
With social jet lag [5], your body also gets less sleep than your circadian rhythm actually requires. This isn't due to a long-haul flight, but rather because various commitments like work , sports , and hobbies keep you busy until late at night.
Social commitments, in particular—including meeting up with friends at the bar or chatting on WhatsApp and Instagram—often keep you up far too late in the evening. The result can be sleep deprivation, which can lead to the aforementioned symptoms in the long run.
5. Conclusion
Long-haul flights across more than five time zones disrupt your circadian rhythm. The resulting discomfort is called jet lag. There are many methods to alleviate jet lag, for example, with melatonin supplements to help you fall asleep faster in the evening.
In our ANTI-JETLAG package you get the practical SLEEP capsules in combination with AWAKE if you need to bridge some time until the next evening .
6. Sources
[1] German Society for Sleep Research and Sleep Medicine (DGSM) (2017) [ https://www.awmf.org/leitlinien/detail/ll/063-001.html ]
[2] Cermakian, N.; Sassone-Corsi, P. (2002) Current Opinion in Neurobiology, Vol. 12, Issue 4, p. 359-365. Environmental stimulus perception and control of circadian clocks. [ https://www.sciencedirect.com/science/article/abs/pii/S0959438802003471 ]
[3] Waterhouse, J.; Edwards, B.; Nevill, A.; Carvalho, S.; Atkinson, G.; Buckley, P.; Reilly, T.; Godfrey, R.; Ramsay, R. (2002) British Journal of Sports Medicine, Vol. 36, Issue 1, p.54-60. Identifying some determinants of “jet lag” and its symptoms: a study of athletes and other travelers. [ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724441/ ]
[4] Herxheimer, A.; Petrie, KJ (2002) Cochrane Database of Systematic Reviews, No. 2, p. 1465-1858. Melatonin for the prevention and treatment of jet lag. [ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full ]
[5] LMU Munich (2012) Press release. Internal clock and obesity - seriously out of sync. [ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/full]
