Understanding Why Air Travel Causes Fatigue

What is jet lag?

Traveling can make anyone tired, but it affects people differently. This phenomenon, known as jet lag, is a real and temporary disorder rather than just a traveler’s myth. The Mayo Clinic defines jet lag as “a temporary sleep problem that can affect anyone who quickly travels across multiple time zones.” When we travel across time zones, our body clocks, or circadian rhythms, can become out of sync with local time.

You may not feel as much jet lag when flying domestically, such as from New York to New Orleans. However, longer flights, especially international ones, can exacerbate fatigue significantly.

What causes jet lag?

You’re Dehydrated

The atmosphere inside an airplane’s cabin is exceptionally dry. This is due to high altitude and limited humidity from air filtration systems. Consuming alcohol or caffeine can further dehydrate the body, leading to symptoms such as dry skin, headaches, fatigue, and dizziness.

The Plane’s Elevation and Pressure

Traveling at 36,000 feet means your body must adjust quickly to lower oxygen levels. Although pressurized cabins help, they cannot completely replicate sea level conditions. The resultant effects can lead to symptoms such as bloating and ear pressure, similar to altitude sickness.

You’re Stressed Out

Travel inherently comes with stressors, including navigating to the airport, enduring security lines, and managing crowds. All these factors contribute to a heightened sense of anxiety during flights.

You’re Exposed to Germs

Interestingly, while airplane filtration systems help reduce airborne germs, close proximity to other passengers increases exposure to viruses. Staying aware of surrounding environments can be key to preventing illness during travels.

What can you do to prevent jet lag?

Drink Water and Avoid Alcohol and Caffeine

One of the most essential things to combat jet lag is proper hydration. Drink ample water throughout your flight. Avoid diuretics like alcohol and caffeine, as they can exacerbate dehydration and fatigue.

Get Moving

During flights, it’s beneficial to move around and stretch. This promotes blood circulation and helps alleviate discomfort from prolonged sitting. Aim to stand or walk briefly every 30 minutes.

Avoid Fatty Foods

Foods high in fat can cause gastrointestinal discomfort. Instead, bring along healthy snacks such as fruits, vegetables, or nuts to keep energy levels stable and reduce bloating.

Relieve Pressure

To manage ear pressure changes during ascent and descent, try yawning, swallowing, or chewing gum. This can help avoid discomfort and motion sickness.

Take Your Vitamins

Supplements like Vitamin C and B12 can support your immune system and energy levels. Consider consuming all-natural juices or vitamin-rich snacks during your flight.

Trick Your Circadian Rhythm

Adjusting your exposure to light can help reset your internal clock. For westward travel, seek evening light; while for eastward travel, morning light is beneficial. If traveling more than eight time zones, consider adjusting your light exposure accordingly.

Take Your Time

Pacing yourself post-travel can ease the transition into a new time zone. Schedule a buffer period to recover from your flight, allowing your body to reset and adjust smoothly.