What is jet lag and how to adapt to jet lag?

What is jetlag and what is it not

All the processes in your body — sleep, hormone production, digestion — follow an accurate schedule set by an internal chronometer. A quick flight across several time zones dramatically changes the external conditions. It's night outside, and your brain is getting ready for breakfast. There is a conflict: the local time is new — the internal rhythms lag behind it or are in a hurry, following the usual schedule. This misalignment is jet lag, or desynchronosis/desynchronization.

What is jetlag in simple terms? A state where you have already physically arrived at your destination, but your biorhythms have not yet arrived.

Don't confuse jetlag with acclimatization. These are different processes:

• Desynchronosis (jet lag) is a failure of time rhythms due to jet lag. The main trigger is a change in daylight hours.
• Acclimatization is the body's adaptation to new physical conditions. These are the rarefied mountain air, different humidity, temperature, composition of water and food.

They may overlap if, for example, you flew from winter to summer and changed several time zones. However, there are different ways to deal with these conditions. The focus of this article is precisely the fight against desynchronization.

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Why jet lag occurs

The conductor of our biorhythms is sunlight. When it hits the retina of the eye, it signals the brain to suppress the production of the sleep hormone (melatonin). By contrast, melatonin levels rise after dark, preparing the body for rest. The cycle "light — wakefulness, darkness — sleep" is the cornerstone of our circadian system.

With a sudden change of zones, the illumination schedule, to which the body has been accustomed for years, breaks down. The brain receives conflicting signals and cannot instantly adjust hormone production to a new routine.

The speed and complexity of adaptation depend on several factors:

• The direction of flight. Traveling to the east, when you "lose" time, is usually more difficult than flying to the west, when the day seems to lengthen. It is easier for our body to stretch the cycle than to shorten it.
• The number of crossed time zones. A flight to 1-2 belts often goes unnoticed, while a change to 5 or more requires serious restructuring.
• Individual sensitivity. It depends on the age, the general level of fatigue, stress before the trip, and even the "fitness" of the frequent flyer. The more resources an organism has initially, the faster and easier it adapts to new conditions.

How to recognize jetlag symptoms

It is difficult to confuse jet lag with ordinary fatigue — its manifestations have characteristic differences and occur just after the intersection of several time zones. The symptoms can be roughly divided into two groups, which often go hand in hand.

Physical manifestations

An organism whose rhythms are out of sync first signals a malfunction through the basic systems. What happens due to jetlag:

• Sleep disturbance. Insomnia at night and irresistible drowsiness during the day. You may constantly wake up or not close your eyes until morning, while in the daytime you will feel sleepy.
• Digestive problems. Appetite disappears or occurs at the wrong time, heaviness may be felt, and mild stomach upset may occur. This is due to a shift in enzyme production.
• General loss of strength. A feeling of exhaustion, weakness, as if after a mild cold. It may be accompanied by headache, light dizziness, and muscle lethargy.

Psychological discomfort

A violation of the internal balance instantly affects the mental state. Which of the psychological manifestations indicates jet lag:

• Irritability and changeable mood. Little things that usually don't cause emotions can be seriously disturbing.
• "Fog in the head". Decreased concentration, slow thinking, memory impairment.
• General apathy and anxiety. Interest in new experiences disappears, and unexplained anxiety may arise.

It is extremely important to remember that jet lag is a temporary functional condition, not a disease. All the symptoms are a normal reaction of a disoriented body. They do not require systematic medical treatment (with rare exceptions) and resolve themselves as they adapt to the new time zone.

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How to adapt to jet lag before, during and after the flight

Effective control of desynchronosis is not a one—time action, but a well-thought-out strategy in three stages: before departure, in flight and after arrival. This approach transforms an unpredictable and often severe condition into a manageable adaptation process.

Preparation is half the success

Doing the right thing a few days before the trip will greatly facilitate the subsequent adaptation.

• Gradually shift the mode. 2-3 days before departure to the east, try to go to bed and get up an hour earlier, before the flight to the west — an hour later.
• Keep an eye on the liquid level. Drink plenty of water the day before the flight, reduce your caffeine intake and completely eliminate alcohol — they increase dehydration and disrupt sleep.
• Choose your flight wisely. If possible, give preference to an evening flight to the west or an afternoon flight to the east in order to minimize the conflict with sleep.
• Take care of the recovery location in advance. The early check-in or late check-out service at the hotel allows you to immediately get into the room, take a shower and relax without waiting, which dramatically reduces stress. When booking, it is useful to check the availability of such features.

Flight rules: on-board routine

An airplane is not just a transport, but a place where you can go through the first stage of adaptation. What to do during the flight so that the jet lag goes smoothly:

• Immediately after takeoff, set the clock to the time of the destination. This will psychologically set you up for a new rhythm.
• Drink water. The dry air in the cabin is dehydrating. Give up alcohol and soda in favor of clean water.
• Regulate your sleep. If it's night at the place of arrival, try to fall asleep: wearing a mask, earplugs, and a pillow—collar. Is it daytime at the arrival point? Stay awake.
• Try to move if you are awake. Get up every hour and do a light workout to improve blood circulation.
• Eat lightly. Choose low-fat dishes from the menu, do not overeat. Then jet lag will have a less pronounced effect on digestion.

The key stage is on—site adaptation

The first 24 hours on earth are crucial. Your actions during the day after arrival should depend on the time of arrival.

If you arrive in the morning:

• Look for illuminated places. After a short rest (1-2 hours), go out into bright street light — this is a powerful signal for the brain to restart the "daytime" mode.
• Be active. Take a light walk, but avoid strenuous exertion.
• Go to bed no earlier than the local 21:00-22:00. Be patient until the evening, even if your strength is running out.

What to do if you arrive in the evening or at night:

• Relax. A warm shower or bath will help relieve tension after a flight and prepare for bed.
• Focus on rest. For quality sleep on the first day, the environment is important: silence, thick curtains, a comfortable temperature and a comfortable bed.

These conditions allow the body to fall into a restorative sleep, even if it comes at an unusual time.

Regardless of the time of arrival, comfortable living conditions are your main ally in the fight against jet lag. The opportunity to recuperate in a well—thought-out space is not just a pleasant bonus, but a practical tool. It helps to defeat desynchrony much faster. You can choose a hotel where every detail works for your quick recovery on our website.

Do I need jetlag pills

Despite the effectiveness of non-medicinal methods, the issue of special means to accelerate adaptation remains one of the most frequent. Is it worth relying on pills to combat desynchronosis?

Melatonin as a regulator, not a sleeping pill

A synthetic analogue of the sleep hormone melatonin is a popular over—the—counter medication used to adapt to a new time zone. His task is not to put you to sleep, but to gently adjust the errant biological clock, giving it the correct time signal.

When flying to the east, the pill is usually taken 30-60 minutes before the local bedtime in the first few days after arrival. When flying west, the use of melatonin is less effective and requires a different scheme. Before use, a consultation with a doctor is required to determine the need for administration and dosage, and to exclude contraindications.

What not to accept

Uncontrolled use of powerful drugs is much more dangerous.:

• Sleeping pills (without a prescription). They can be addictive, give a heavy, unnatural sleep that does not restore rhythms, lead to lethargy and the risk of oversleeping important events after arrival.
• Stimulants (including high doses of caffeine). By masking the symptoms of fatigue, they further disrupt the internal clock, interfering with natural adaptation, and can provoke insomnia and anxiety.

Pharmacology is just one of the tools to combat jet lag. The most effective and safe way to adjust remains a non-drug approach.

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The secret of adaptation is in your hands and in your hotel

Time zone change syndrome is a temporary condition, and its impact on travel can be significantly reduced. How to deal with jet lag? The key lies in a guided approach: step—by-step preparation before the flight, proper behavior on the plane and a competent regime on the first day on the spot.

But no strategy for dealing with desynchronization will be complete without the opportunity to truly recover. A comfortable environment, silence and proper light in the place of residence are the basis for rapid adaptation. Take care of this in advance. Book a room at any Accor hotel to provide ideal conditions for a gentle adjustment of the body to the new time zone.