Jet Lag and Long-Haul Flights: How Does It Affect the Body?
Traveling across multiple time zones can be exciting, but jet lag is a real and often challenging consequence of long-haul flights. This temporary condition disrupts the body’s internal clock, interfering with essential physiological functions and general well-being.
What is Jet Lag?
Jet lag is a misalignment of the body’s circadian rhythm — the internal 24-hour clock that regulates sleep, hormone production, digestion, and body temperature. When we rapidly cross time zones, our internal clock becomes out of sync with the local time, causing the body to struggle to adapt.
What are the symptoms?
Symptoms can vary depending on age, health, and the number of time zones crossed. Common effects include:
- Extreme fatigue or insomnia
- Mood disturbances (irritability, anxiety)
- Difficulty concentrating
- Headaches
- Digestive issues (constipation, nausea)
- Excessive daytime drowsiness
How does jet lag affect the body?
- Disrupted sleep patterns:
Natural light exposure is crucial for melatonin regulation — the hormone responsible for sleep. Jet lag disrupts this process, making it difficult to sleep at night and stay alert during the day. - Cognitive impairment:
Lack of sleep impacts memory, decision-making, and reaction times. This can be especially dangerous for business travelers or drivers. - Digestive system imbalance:
Irregular meal times throw off the digestive rhythm, causing bloating, constipation, or diarrhea. The liver and digestive tract require time to adjust. - Weakened immune function:
Travel-related stress and poor rest can reduce immune efficiency, making the body more susceptible to infections.
Eastward vs. westward travel: Which is harder?
Flying eastward (e.g., Paris → Dubai) is generally more difficult because it requires advancing the internal clock — which is harder than delaying it. In contrast, westward travel usually aligns better with the body’s natural rhythm.
Can jet lag be prevented or reduced?
Yes, here are some practical tips:
- Gradually adjust your schedule a few days before departure.
- Seek natural sunlight to help reset your internal clock.
- Avoid alcohol and caffeine, as they disrupt sleep.
- Stay well hydrated, since dehydration worsens symptoms.
- Consider melatonin supplements, if advised by a doctor.
- Sleep on the plane according to the destination’s local time.
Jet lag is a widespread but manageable condition that significantly impacts the human body. By understanding its mechanisms and taking simple precautions, travelers can minimize its effects and fully enjoy their journeys — whether for work or pleasure.
