Jet lag: how to prepare for time zone changes during long-haul flights

The human body is a complex thing, influenced by many factors, including external ones. For example, when we have a long flight from one time zone to another, the change can cause malaise. This is all due to a malfunction in our biological clock. The duration of day and night changes, which disrupts the usual sleep rhythm, eating patterns, and hormone production.

As a result, we experience headaches, insomnia, inattention, impaired coordination, and increased fatigue. In short, not the best combo. Especially considering that symptoms can persist from several days to a week after the flight.

What is jet lag

There is a term called desynchronosis. It means the desynchronization of our biological clock, where sleep and its established rhythm are linked to light exposure. This condition is also known as jet lag (from English jet lag, jetlag) or time zone change syndrome. It is a consequence of the body being affected by rapid time zone changes. 

Jet lag is directly related to circadian rhythms. These are processes in the body that occur cyclically with a periodicity of about 24 hours. For example, the alternation of sleep and wakefulness, or the functioning of the gastrointestinal tract and kidneys. In short, to put it simply, it's an internal alarm clock that tells us when to sleep, wake up, eat, drink, and so on.

All these processes in our body are related to light exposure. For example, when there is less sun, our body begins to prepare us for sleep by producing the hormone melatonin. It travels from the brain to parts of the body, is released for 10–12 hours at night, and promotes sleep. Light, in this case, hinders the brain's release of melatonin, which is why it's harder for us to fall asleep in bright light.

Travel, and long flights in particular, affect our circadian rhythms due to time zone changes. After all, day and night change along with them. This means we might feel tired during the day or, conversely, have a burst of energy at night, because our biological clock is operating in a different time zone. 

Symptoms of jet lag

With that, our brief theoretical biology course from Kupi.com can be considered complete. So, let's move on to practice. We'll start by examining the symptoms of jet lag. Generally, it's not the most pleasant thing, negatively affecting our body and causing malaise after a time zone change.

Among the most common symptoms are:

– difficulty falling asleep at the usual time and insomnia;

– rapid fatigue and drowsiness;

– decreased mental and physical performance;

– insufficient concentration and scattered attention;

– feeling of disorientation;

– physical fatigue;

– gastrointestinal disorders (loss of appetite, bowel movement disturbances, nausea).

These can persist for one day for each time zone crossed. For example, if we fly to Irkutsk, we cross five time zones, which means jet lag symptoms will be felt for about five days. All these unpleasant consequences can be alleviated by preparing in advance or, at the very least, knowing how to deal with them.

How to combat jet lag

If we start preparing our body for time zone changes in advance, we can significantly reduce jet lag symptoms. For example, a few days before a long flight, it's worth starting to adjust your daily schedule. Go to bed an hour earlier or later (depending on the route) than usual.

It is also recommended to go on a diet (stop, don't close the article, we'll explain everything now). The fact is that among frequent flyers and travelers, a diet developed by Argonne National Laboratory (The Argonne Anti Jet Lag Diet) is popular. In short and simple terms, the essence of the diet is this: four days before departure, eat very heartily: your diet should contain a large amount of protein. Three days before the flight, make your daily diet as light as possible: prefer fruits, vegetables, light soups. Two days before the flight, try to eat heartily again. On the day of departure, have a light snack. And upon arrival, you can have your first high-calorie breakfast at local time. This diet will help the body relatively calmly adjust to the new daily routine.

If time zone changes are very difficult for you and you are constantly looking for the best way to endure flights, we recommend choosing routes with layovers. Even better — make stopovers. Such stops along the way will allow your body to gently transition to another time zone, and you yourself can take a shower, get some fresh air, and perhaps explore another city (or country) a little. 

What to do during the flight

Once on the plane, set your watch to the local time of the arrival country. Throughout the flight, try to live by the new schedule. For example, you have a flight to Khabarovsk. It departs at six in the evening, when it's already deep night in Khabarovsk. This means immediately after takeoff, you should sleep for a few hours and wake up somewhere between 8–9 AM local time (which is approximately one or two AM in Moscow). This approach will help you feel more refreshed and energetic upon arrival.

Since you will have to spend several hours in the cabin with dry air on the plane, you must not forget to moisturize your skin with cream or thermal spray. It would also be wise to use special eye drops: so-called artificial tears. And don't forget to drink more water. This will help you more easily cope with the adverse effects of time zone changes on your body. 

Also, during the flight, try to stretch and move around often, doing light exercises right in your seat. For example, every two hours you can get up and walk around the cabin. And generally, if you exercise regularly, dealing with time zone changes will be significantly easier. It's all about metabolism: in a trained person, it's more active, which means the body adapts and adjusts more easily to changing external circumstances.

What to do after the flight

After crossing several time zones and landing at your destination, you should continue to take care of your body and help it overcome jet lag. For example, try to stay awake to adapt to the natural time zone of your arrival location. If possible, avoid sleeping during the day in the first few days. There's a high probability of waking up feeling even more broken and tired. You should also adapt your meal schedule to local time. 

It's better not to go to sleep immediately after arrival (unless you arrive at night). You can rest in other ways: check in, take a shower, and go for a leisurely exploration of the city. 

How to fall asleep quickly on a plane

Falling asleep on a plane is a challenge for many. But there are a few life hacks that can help. First, don't drink coffee or alcohol*. Believe me, the flight will be no worse without them. Also, if possible, choose a window seat. This way, you'll have the option to rest by leaning against the wall without disturbing your neighbor. We recommend using earplugs and a sleep mask. They will help you immerse yourself in silence and calm. Without them, it will be difficult to do so on the plane. 

You might need medications for your vacation. Following your doctor's instructions, prepare a first-aid kit to make the flight easier.

Conclusions

What we have in the end: jet lag is an unpleasant thing, but its consequences can be minimized if you prepare in advance for a long flight and time zone changes:

– adjust your diet and stick to a diet for several days before departure;

– start adapting to the new sleep schedule in advance;

– drink more water on the plane, but don't drink coffee;

– don't forget about physical activity in general, and stretching (including on the plane) in particular;

– upon arrival at the new location, it's best to immediately start living by local time.

So, jet lag can also be defeated. We wish you excellent flights: both short and long distances!

 * Excessive alcohol consumption is harmful to your health.