Ultimate guide on jet lag symptoms & how long does it last

jet lag symptoms & how long does it last

What is Jet Lag?

Jet Lag is a sleep problem that occurs temporarily and can affect anyone who travels quickly across multiple timescales, also called jet lag disorder.

The inner clock or circadian rhythms of your body signals when you are awake and when you sleep. The jet lag occurs because your body clock remains synchronized with the first time zone rather than the time zone you have been travelling to. The more time zones you cross, the higher the likelihood of jet lag.

Jet lag is an impairment of your energy and alertness. This is caused by disruption to natural time zones of your body or circadian rhythm.

The alignment of your body to a 24-hour body or clock is necessary. Your body uses this clock for specific biological functions, such as the release of sleep-friendly hormones or increasing the corporal temperature to wake you up early in the day.

Jet lag is temporary, also known as desynchronosis, or circadian dysrhythmia, but may interfere in many ways with your day. It might cause fatigue, sleepiness, lethargy, or even stomach upset.

The symptoms are not harmful but can affect your well-being. Preparing and possibly preventing jet lag can help ensure that your next trip does not get disturbed by this common disorder.

Causes of Jet Lag Disorder

In the biochemical, physiological and behavioural processes of our bodies, circadian rhythm, or the body clock, is 24-hour. They regulate everyday activities, like sleeping, waking, eating and regulating body temperature.

The jet delay appears to be a disorder in two separate but related brain neuronal groups. These neurons are part of a suprachiasmatic nucleus (SCN) structure. The SCN is located at the base of the brain under the hypothalamus.

Deep sleep and physical fatigue are associated with one of these groups of neurons. The other group checks the dream status of fast-moving sleep (REM).

The neuron group that participates in REM sleep finds it challenging to adapt to the new cycle, and the two groups become disconnected.

You can help prepare your body by sleeping in the air for the new time zone, but several factors are making this task difficult. Temperature, noise and comfort level are included.

However, you are favoured by one factor. The barometric pressure on aircraft on the ground tends to be less than the air. The same applies to a hill 8000 meters above sea level. This is similar. The lower pressures can result in less oxygen reaching the bloodstream while there is just as much oxygen in the air. Lower levels of oxygen can make you lazy, encouraging sleep.


Jet lag occurs when travel significantly upsets the natural rhythms of your body. You can start to experience symptoms of jet lag when you fight the natural rhythm of your body to match the new time zone. These symptoms usually appear in your new location within 12 hours and can take several days.

People flying across just one or two time zones can adjust without any noticeable time change effects. Those who fly through three or more periods probably develop significant jet lag symptoms. The intensity of the symptoms is usually very different depending on the number of times and the direction of travel. People also differ in their susceptibility to symptoms of jet lag and their severity.

Some commonly observed symptoms of Jet Lag Disorder are:

  • unsettled gastrointestinal disturbances
  • like diarrhoea or constipation
  • sleep disturbances
  • sleep insomnia
  • lethargy and fatigue heavy and dwarf head irritability
  • muddling confusion and difficulty

These are the most commonly observed symptoms in the people facing jet lag disorders. There are several ways to cure this disorder. Let’s have a look at how it is treated!


Constipation resolves itself in most cases without treatment or health risk.

Recurring constipation treatment can involve lifestyle changes such as exercise, fibre consumption and water consumption.

Laxatives usually treat most constipation cases successfully-but should be used carefully only if needed. The person may need prescription medication in more complicated cases.

The cause of constipation should be understood-a underlying disease or condition could occur. A daily diary of people with recurring illness records their bowels, stools and other factors that can assist the doctor and the patient in developing the best treatment.

Some gastroenterologists comment that people don’t spend enough time defecating. Make sure you spend sufficient time on your toilet visit and don’t ignore an urge to move the bowels.

Choose a flight to arrive in the evening before 10 pm at the local time. If you need sleep in the day, you have to take a brief nap early afternoon, but you have no more than two hours to sleep. Alert yourself to the time of your journey by standing up and going to bed a few days before you go to the east and after you go to the west.

Sunlight is another way of treating jet lag. Sunshine says it is time to wake up to your body. If possible, come out into the sun during the early morning hours after arriving at your place. This can reset your body clock and decrease jet lag symptoms.

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There are some remedies by which you can lessen the jet lag disorder. Let’s have a look at these remedies:

  • Seek Proper Medical Assistance

If you have a medical condition requiring control, consult your doctor well into your coping strategy with schedules and appointments, if necessary, for your destination time. If necessary, consult your doctor.

  • Stay Away from Alcohol

Do not drink alcoholic driknks on the day before, during or after your flight. These drinks can lead to dehydration, disruption of sleep and nausea and overall discomfort.

  • Drink plenty of water

You must drink a lot of water to overcome the effects of dry air inside the aircraft, especially during the flight. If permitted, take your water extra on an aeroplane.

  • Maintain your physical fitness

Stay that way, if you are well physically. Long before you start your journey, continue to practice, eat properly and rest. You can handle better your physical stamina and conditioning after landing. If you don’t fit physically or are on a poor diet, just weeks before your trip, you start to form and eat.

  • Take more fibres

People with jet lag should eat 18 to 30 g of fibre daily. There is a high content of fibre in fresh fruit, vegetables and fortified cereals.

  • Avoid Caffeine

Do not drink caffeinated drinks before, during or immediately after the flight. Caffeine can also lead to dehydration and sleep disturbance. Moreover, caffeine can rattle your nerves and increase your travel worries.

  • Dress-up comfortably

How you feel is important more than how you look on a long journey. Wear clothes and shoes comfortably. Avoid pinching, restraining or chafe items. Bear in mind the climate in your destination time zone when choosing your trip outfit. Dress up for your comfort.

Jet Lag Duration

The body generally adjusts at a rate from one to two time zones per day to the new time zone. For instance, when you have traversed six time zones, the body will usually adapt in three to five days to this change. The jet lag is temporary, so the forecast is excellent, and in a couple of days, most people recover.

It may take your body some days to adapt to the new time zone. The immediate adjustment of your food, work and sleep schedules can help speed up the process.

You may have symptoms of jet lag during adjustment. In a couple of days, jet lag is expected to go away.Give yourself some time to adjust into the new schedule, and you can still enjoy your trip.

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