I'm off to the US next week and am dreading the after-effects of the nine-hour flight. I travelled a similar distance last year and found the jet lag difficult to cope with. Can you explain what causes jet lag?
Jet lag is the uncomfortable aftermath of long flights. As it's now possible to travel many thousands of miles in a relatively short time, we are learning the hard way that there is a physical price to be paid. The effects of jet lag can include exhaustion and disorientation. Insomnia, poor concentration, irritability and anxiety are also common.
Other symptoms can include weakness, loss of appetite, blurred vision and headache.
The reason we develop these symptoms is because of the disruption to our natural rhythms of activity and sleep by travelling through several time zones. Other factors that compound it are poor air humidity on board, cramped conditions and general inactivity.
Is there anything I can do to help prevent it happening?
Before travelling, try to avoid being rushed or anxious. Leave a comfortable amount of time for travel to and from airports and sufficient time to make transfers comfortably. If possible, plan a stopover between flight sectors. Failing this, arrange your itinerary so that you are travelling during the night so you can sleep.
During the flight avoid excessive amounts of alcohol, eat lighter meals to aid digestion and drink plenty of non alcoholic fluids to maintain hydration.
Dress in layers of loose-fitting, natural-fibre clothes to avoid sweating. The use of ear plugs may help you sleep. Take short walks around the aircraft and do some gentle stretching exercises.
When you reach your destination, take a nap for no more than two hours and then go for a wander until it's time to go to bed local time. It can take up to three days to adjust, so try not to overdo it in the first few days.
I found the jet lag worse on my return home. Why was this?
Flying west to east is often more taxing on the body than flying east to west so it's not surprising that you felt the effects more severely on your return. It can take up to a week to re-establish a sleep pattern, so give yourself a few days' recovery time before returning to work.
Marion Kerr