Jet lag: what is it, how to prevent it and how to get rid of it after a flight?

What is jet lag?

• Jet lag, or "flying hangover," is a collective term for the symptoms that arise when your biological clock is disrupted during air travel. Your body's day-night rhythm differs from the one appropriate for your geographic location.
• Jet lag occurs when you move quickly across different time zones, so when you travel east or west.

What are the symptoms of jet lag?

• Common physical symptoms of jet lag include extreme fatigue, feeling sleepy during the day or awake at night, headaches, dizziness, nausea, and impaired bowel movements and appetite.
• Jet lag also often causes mental problems, such as difficulty concentrating, memory loss, irritability, or feeling confused.

What can you do about jet lag abroad or upon returning to the Netherlands?

• Alcohol on the plane has a stronger effect than on the ground and will cause you more difficulty coping with jet lag upon arrival. So, moderate your alcohol consumption or avoid it altogether. Drinking alcohol the day before departure also has a negative effect on your jet lag.
• There are no miracle cures available without a doctor's prescription that will solve jet lag for you. With the right dosage and timing, melatonin might help reset your biological clock.
• Top athletes sometimes choose to start dealing with jet lag at home (i.e., before departure). By shifting your daily routine by one or two hours, your body gets used to the rhythm of your day at your destination.
• Try to get into the local rhythm as soon as possible after arrival, actively seek out daylight, and eat meals at a time that's local.
• After a long journey, a nap of up to 30 minutes can help; sleeping longer during the day can prolong your jet lag.

What effect do direction and distance of travel have on the severity of jet lag?

• On average, people experience a journey to the east as more severe in terms of jet lag; your body copes less well with a shorter day than with a longer one. When traveling eastbound, a day flight can help; when traveling westbound, an evening flight is the better option.
• The rule of thumb is often one day per time zone to fully recover from jet lag. This will take less time for young people and when traveling westbound.
• For all symptoms, the greater the number of time zones crossed, the more severe and prolonged the symptoms will be.
• When traveling across many time zones, a layover of at least 24 hours can help your body adjust its biological clock, but make sure you spend a lot of time outdoors during daylight hours.