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Jet lagPublished by Bupa's health information team, July 2008. This factsheet is for people who have jet lag, or who would like information about it. Jet lag is a temporary condition that causes a number of symptoms including disturbed sleep patterns, digestion problems and a lack of energy (fatigue) following air travel across a number of time zones.
About jet lagIt's now possible to fly to countries around the world in a matter of hours. If you fly across several different time zones, your body's normal circadian rhythms (also known as your body clock) can be disrupted. Your circadian rhythms control the timing of routine functions, such as eating and sleeping. When you arrive at your destination after a long flight, your body clock can take a number of days to adjust to the new rhythm of daylight and darkness and this is called jet lag. Symptoms of jet lagThe symptoms of jet lag are different for everyone. It also depends on how far you have flown, how many time zones you have crossed and in which direction you have travelled. Most people with jet lag feel tired but can't drop off to sleep at the right times. You might find that you're awake and alert late at night and feel very tired during the day time. Other symptoms of jet lag include:
Causes of jet lagJet lag is caused by a disruption to your body clock. Your body clock gets used to a regular rhythm of daylight and darkness and travelling to a different time zone disrupts this. The world is divided into 24 time zones based around Greenwich meridian in London, UK. The time changes by one hour for every 15 degrees travelled in either direction from here. If you travel over three time zones you are at risk of jet lag. This means that if you fly from the UK to Europe, Africa or the Middle East you probably won't be affected by jet lag. However, you may have symptoms if you're travelling from the UK to the following regions:
Jet lag tends to be more of a problem if you're flying east because your body finds it harder to adjust to a slightly shorter day than a slightly longer one. If you're an older traveller or you have a strict routine, you may suffer more from jet lag. Children and babies are less likely to show symptoms of jet lag because they can usually sleep at any time. There are a number of things that can make jet lag worse, including:
The level of oxygen in the aeroplane cabin can also be a factor. Cabin air contains ample oxygen for healthy passengers but because cabin air pressure is relatively low compared to what your body is used to, the amount of oxygen carried in the blood is reduced. Passengers with certain medical conditions, such as heart and lung disease and anaemia, may find this uncomfortable. If you have such a medical condition, you should speak to your GP and the airline before travelling. Diagnosis of jet lagThe diagnosis of jet lag will be based on your symptoms and how many time zones you have crossed. You can calculate roughly how many days you're likely to be affected by jet lag using the formula below.
For example, an eastbound flight from Cape Town to Perth crosses six time zones: two-thirds of six is approximately four days of jet lag. Prevention and treatment of jet lagThere are a number of measures you can take to try and prevent jet lag. Self-helpBefore you travel you can try:
While in the air:
When you arrive:
If you only plan to stay in a distant country for a short length of time (one or two days) then there is a limited amount you can do about jet lag. It's unlikely that your body will be able to adjust in that time. If you're travelling on business, it may be helpful to arrange important meetings to coincide with daytime in your home country. MedicinesMelatonin is a hormone that is produced by a small gland under your brain. It's released in the evening and tells your brain it's time to sleep - this is part of your body clock. There have been a number of studies to see if taking melatonin supplements can prevent jet lag, but results have been mixed. Melatonin isn't licensed as a medicine in the UK and little is known of its long-term effects, therefore it's not recommended for use. Be careful if you're considering buying medicines on the internet, particularly prescription-only medicines. If you buy medicines over the internet, there is a risk that they are from unregulated or illegal websites. If they are, there will be no guarantee of safety, quality or effectiveness of the medicines provided. It's illegal to sell medicines on the internet in the UK. To protect patient safety, the law states they must be prescribed by a doctor, and dispensed by a pharmacist. Other treatmentsWhen done at the appropriate time, exposure to bright sunlight or light from a special bulb may reduce your symptoms of jet lag. The best time to do this depends upon the direction you're travelling and the number of time zones you have crossed. For more information seek advice from your GP or a travel clinic. Special considerationsTaking medicines when travellingIf you have to take medication at set times of the day (such as insulin if you are diabetic or the contraceptive pill) you should seek medical advice from your GP before you travel. He or she will advise you when to take your medicines if you are crossing different time zones. Further information
Related topicsSources
This information was published by Bupa's health information team and is based on reputable sources of medical evidence. It has been peer reviewed by Dr W H Simpson, MBBS, General Practitioner, and by Bupa doctors. The content is intended for general information only and does not replace the need for personal advice from a qualified health professional. Publication date: July 2008.
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