Jet Lag – Definition and Meaning
Jet lag is a temporary sleep disorder that occurs when your body’s internal clock (circadian rhythm) is out of sync with the local time at your travel destination. It’s most common when crossing three or more time zones quickly, especially on long-haul international flights.
Jet lag can cause fatigue, insomnia, difficulty concentrating, digestive issues, and irritability. The condition typically resolves on its own within a few days as your body adjusts to the new time zone.
Common Symptoms of Jet Lag
- Difficulty falling asleep or staying awake
- Feeling unusually tired during the day
- Headaches or brain fog
- Mood changes or irritability
- Upset stomach or lack of appetite
Typical Situations That Cause Jet Lag
- Flying from New York to Tokyo
- Returning from a red-eye flight across continents
- Crossing the International Date Line
- Traveling from Europe to Australia or vice versa
How to Prevent or Reduce Jet Lag
- Adjust sleep before your trip: Gradually shift your bedtime closer to the destination’s time zone.
- Stay hydrated: Avoid alcohol and caffeine on the flight.
- Get sunlight: Natural light helps reset your internal clock.
- Avoid naps: Try to stay awake until a local bedtime.
- Plan a day trip or light activity for your first day instead of intense sightseeing.
- Consider melatonin: Some travelers use it to regulate sleep.
Jet Lag vs. Travel Fatigue
Jet lag is caused by time zone changes. Travel fatigue, on the other hand, is general tiredness from being in transit for long periods (sitting, dehydration, poor sleep), and it usually passes faster.
Who is Most Affected by Jet Lag?
- Older adults (they adapt more slowly)
- People on tight business schedules
- Travelers flying eastward (it’s usually harder to adjust than flying west)
FAQ
In rare cases, yes—especially after crossing many time zones or if your sleep schedule is already irregular. For most people, it lasts 2–4 days.
Not everyone. Some people are more resilient to circadian rhythm changes. Frequent travelers often develop coping strategies.
No, but it can impair your focus and coordination temporarily, which is important to keep in mind when driving or working shortly after arrival.
Yes, especially for long trips involving significant time zone changes.