What
is jet lag?
Jet lag is the physical and mental condition
that an air passenger experiences usually, immediately
after a long haul flight. They are as follows:- Broken
sleep after arrival: Crossing time zones can cause you
to wake during the night and then want to fall asleep
during the day. Your inbuilt circadian rhythms have been
disturbed, and it can take many days for the body to readjust
to the new time zone. (NASA estimates you need one day
for every time zone crossed to regain normal rhythm and
energy levels. So a 5-hour time difference means you will
require 5 days to get back to normal! Can you afford that?).
In addition to the above symptoms of jet lag, the syndrome
is made worse by some common physical problems caused
by being confined in an airliner for hours.
Suffering from fatigue:
Being worn out and tired for days after arriving, generally
accompanied by a lack of concentration and motivation,
especially for any activity that requires effort or skill,
such as driving, reading or discussing a business deal.
But even simple daily activities can become harder, and
one's capacity to truly enjoy a tourist holiday is significantly
reduced.
Disorientation, fuzziness:
Having to return to check three times to see if a hotel
room was left locked or unlocked is a typical symptom
reported by flight crews experiencing jet lag. Again,
not good if you're on a business trip.
Becoming irrational or unreasonable:
"Losing it" is another symptom reported by aircrew,
which explains why long-haul flights get very tedious
near the end, and why going through customs and immigration
and getting to the hotel often seems like a real drama.
Dehydration: This can
cause headaches, dry skin and nasal irritation, and make
you more susceptible to any colds, coughs, sore throats
and flu that are floating round in the aircraft
Discomfort of legs and feet:
Limbs swelling while flying can be extremely
uncomfortable, and in some cases may prevent travelers
wearing their normal shoes for up to 24 hours after arrival.
A report from the World Health Organization directly links
jet lag with problems of diarrhea caused by microbiological
contamination of water or food, which it says affects
about 50% of long haul travelers. "Factors such as
travel fatigue, jet lag, a change in diet, a different
climate and a low level of immunity may aggravate the
problem by reducing a travelers' resistance and making
them more susceptible to this type of infection or poisoning,"
the report says.
What causes
jet lag?
Crossing time zones: The
main but not the only cause of jet lag is crossing time
zones. Usually going east is worse than going west. Children
under three don't seem to suffer jet lag badly as they
are more adaptive and less set in their ways. Adults who
adjust readily to changes of routine also seem less susceptible
to jet lag. Those who are slaves to a fixed daily routine
are often the worst sufferers.
Your pre-flight condition: If
you're over-tired, excited, stressed, nervous, or hung
over before the flight, you are setting yourself up for
a good dose of jet lag. How many times have you heard
travelers say "Don't worry, I'll catch up on the
flight"? Well you don't. The wise traveler who wants
to get the most out of a trip has a good night's sleep
prior to departure.
Dry Atmosphere: The
air aboard passenger jet aircraft is dry. To people who
normally live in more humid conditions the change can
be striking. The dryness can cause headaches, dry skin
and dry nasal and throat membranes, creating the conditions
for catching colds, coughs, sore throats or the flu. Drinking
plenty of water helps, and some frequent flyers take a
bottle of water with them. Some airlines supply water
frequently to passengers, but others only have a small
water fountain near the toilets. Coffee, tea alcoholic
drinks and fruit juices are not recommended. Water is
what your body wants.
Cabin Pressure: At a
cruising altitude of near 30,000' the aircraft is pressurized
to near 8,000'. Unless you live near 8,000' and are acclimatized
to this pressure you may suffer from swelling, tiredness
and lethargy.
Stale Air: Providing
a constant supply of fresh air in the cabin costs the
airlines money, and some airlines are more willing to
oblige than others. The air supply in business and first-class
is often better than in economy class. A lack of good
air helps make you tired and irritable and can cause headaches.
Sometimes if you ask the flight attendants to turn up
the fresh air they will do so.
Alcohol: The impact
of alcohol on the body is 2-3 times more potent when you're
flying. One glass of wine in-flight has the effect of
2-3 glasses on the ground. Add this to the other problems
mentioned here, and you can get off the plane with a huge
hangover that simply compounds the effects of jet lag.
Food and drink: Airline
coffee and tea not only tend to taste awful - they have
a higher than usual caffeine content and are abrasive
on the stomach. Orange juice is also abrasive if you are
not used to it. If you don't normally drink really strong
coffee, tea or orange juice, don't try it while flying.
Also go easy on the frequent meals served in-flight. You
don't need them. And sitting in a cramped position puts
extra pressure on your stomach. Also beware risky foods
served on some airlines in certain parts of the world,
including salads and cold meat and fish. According to
WHO, 50% of international travelers get stomach problems,
so dietary care is important while flying.
Lack of exercise: Lack
of exercise is one of the worst aspects of long-haul flying.
It makes the flight uncomfortable and sets you up for
a longer period of jet lag afterwards. Do stretching exercises
in your seat, especially for the legs, and if possible
go for walks up and down the aisle. If you have a spare
seat next to you, try to get your feet up. Get off the
plane whenever possible at stopovers and do some exercises
(don't worry what others think). If there is an opportunity
during a ground stop, take a shower - it freshens you,
tones the muscles and gets the blood moving again.
Techniques
for reducing jet lag
Pre-flight: This is
one of the most important aspects of combating jet lag.
Before departing, make sure you have all your affairs,
business and personal, in order. Ensure you are not stressed-out
with excitement or worry, and not tired or hung over from
a function the night before. Get plenty of exercise in
the days prior to departure and try to avoid sickness
such as the flu, colds and so on. If you have a cold,
flying will probably make it worse - ideally you should
delay the trip. Get a good night's sleep just prior to
departure.
East or west?: There
is much debate about whether it is better to fly eastward
or westward. It may be largely a matter of personal preference,
but there is some evidence that flying westwards causes
less jet lag than flying eastwards.
Night or day flight?: Again
it is largely a matter of personal preference based on
experience. Most travelers think daytime flights cause
less jet lag. We note that more daytime long haul flights
are being added by major airlines.
Drinking fluids: The
dry air in aircraft causes dehydration. Drinking plenty
of non-alcoholic fluids counters this. Water is better
than coffee, tea and fruit juices. Alcohol not only is
useless in combating dehydration, but also has a markedly
greater intoxicating effect when drunk in the rarefied
atmosphere of an airliner than it does at ground level.
Sleeping aids: Blindfolds,
earplugs, neck rests and blow-up pillows are all useful
in helping you get quality sleep while flying. Kick your
shoes off to ease pressure on the feet (some airlines
provide soft sock-like slippers, and many experienced
travelers carry their own).
Exercise: Get as much
exercise as you can. Walking up and down the aisle, standing
for spells, and doing small twisting and stretching exercises
in your seat all help to reduce discomfort, especially
swelling of legs and feet. Get off the plane if possible
at stopovers, and do some exercises or take a walk. Also
helps to reduce the possibilities of blood clots and associated
trauma.
Showers: During extended
stopovers on a long-haul flight, showers are sometimes
available. A shower not only freshens you up but also
gets the muscles and circulation going again and makes
you feel much better for the rest of the flight. Trans-Pacific
pilots have told us taking a shower in Hawaii helps them
recover more quickly from the general effects of jet lag
after the flight.
Who gets
jet lag?
Passengers: Almost everyone
on a long flight suffers jet lag to some degree. It affects
passengers even more than the flight professionals. Firstly
because they are generally less accustomed to the factors
causing jet lag, and secondly because they are confined
to a cramped space for long periods. There are also other
factors such as the lack of fresh air in passenger areas.
Not all people to the same degree: Young
children often seem immune. People who normally stick
to a rigid daily routine, and who are bothered by changes
to routine, are often the worst sufferers. People whose
normal lives involve highly varied routines can often
adjust their circadian rhythms better, and adapt to a
disruption of normal eating and sleeping patterns. People
who sleep easily can also cope better with the adjustment.
People crossing multiple time zones:
The length of the flight is not the critical issue. The
most important single factor is how many time zones you
cross. People can suffer jet lag just crossing the United
States (three hours' time change) but would be much less
affected by a north-south flight of the same duration.
The number of intermediate stops is also a factor, as
each stop is accompanied by changes in cabin pressure.
Lastly is your pre flight condition. If you are not fit,
rested and healthy you will probably suffer more jet lag
than others on the same flight. As a long haul Singapore
Airlines pilot says;
"Everyone gets jet lag, it's a
matter of personal difference as to how long you suffer
after the flight."
