Jet lag is Spending hours on a flight which can make your body feel odd—stiff joints, tight muscles, sluggish blood flow, and bothersome problems like indigestion and dehydration are typical adversities. By the time you arrive at your hotel, even experienced travelers may feel sore from the awkward positions they tried in the interest of comfort.

If you’re curious about preventing stiffness after a lengthy flight, there’s positive news. Restoration is merely a soak, a stretch, and a sound night’s sleep away. Basic actions such as frequent aisle strolls and performing seated workouts can significantly enhance your travel experience. Our specialists provide advice on preparing your body prior to departure, suggest comfortable stretches you can perform while seated, and recommend effective methods to relax once you reach your destination—ensuring you recover quickly and enjoy your journeys without discomfort.

Ways to prevent stiffness following an extended flight

Before you leave…

Incorporate stretching into your daily routine.

“Traveling frequently involves walking many more steps than normal, potentially resulting in leg soreness and discomfort,” states Dr. Kruti Khemani, a sports physiotherapist located in Mumbai. To address this, she recommends specialized stretches led by experts suited to your body type, preferably after a hot shower at the beginning and end of your day. “A warm shower accompanied by stretching aids in relieving tension,” she clarifies. Conversely, Dr. Manjunath Achar, an MBBS, MD (Forensic Medicine), and MBA (Health Care) based in Abu Dhabi, suggests performing downward-facing dog, upward-facing dog, and surya namaskar prior to traveling or to kick off the day. These positions efficiently elongate key muscle groups.

Jet lag results from a mix of tiredness and various symptoms due to quickly moving through multiple time zones. An alternate term for jet lag is ‘time zone change syndrome’.

The body is aligned to day and night by the influence of sunlight on brain chemicals or neurotransmitters, primarily melatonin. Numerous bodily functions are regulated by this 24-hour physiological ‘clock’. These consist of body temperature, hormones, digestive processes, heart rate, blood pressure, and brain activity. The varying level of activity throughout each 24-hour cycle is referred to as the circadian rhythm (‘circadian’ signifies roughly one day).

Journeying to another time zone interferes with the circadian cycle. Insufficient sleep prior to and while traveling can also lead to jet lag. Jet lag cannot be cured, but its symptoms may be alleviated through thoughtful preparation.

Traveling east or west affects Jet Lag.

Traveling westward causes less confusion for your circadian rhythm (body clock). This occurs because heading west ‘extends’ the body’s internal clock’s perception of its usual day-night rhythm (the typical inclination of the body clock in many people is a bit longer than 24 hours). However, traveling eastward is in direct conflict with the body’s internal clock. If you experience severe jet lag, it might be beneficial to think about a westward travel route if feasible.

The signs of Jet lag consist of:

• Tiredness
• Drowsiness
• Digestive disturbances
• Reduced judgement and decision-making
• Memory failures
• Annoyance
• Indifference.

Tactics to minimize the effects of jet lag

There is no proof that well-known methods, like fasting or following complex diets, have any impact. Recommendations to mitigate the effects of jet lag during travel include:

Ensure you are well-rested before you depart. A lack of sleep or ‘debt’ will worsen jet lag.

If you plan to fly west, attempt to stay up as late as you can for two to three days prior to your departure. This will facilitate adapting to the new location. For instance, if you are traveling from Melbourne to London, aim to fall asleep at 1–2am for the two to three days prior to your departure from Melbourne.

While in the air:

• Reduce or steer clear of alcoholic beverages and caffeinated drinks.
• Hydrate yourself with plenty of water.
• Attempt to take a nap whenever you start to feel drowsy.
• Consume smaller meals often, opting for lighter options such as fruits and vegetables.
• Dress in relaxed, comfortable attire.

• Whenever you can, stroll around the cabin.
• When you rest on the airplane, attempt to schedule your sleep according to the time of your destination.
• Use earplugs.
• Put on an eye mask.
• Enhance comfort with a cushion that supports your neck and head.

Getting used to the new time zone

The body clock of a jet-lagged traveler is not aligned with the new time zone and continues to function on ‘home time’. Various bodily functions acclimate to the new time zone at varying rates, contributing to the disorientation. Depending on the person, the body requires anywhere from several days to several weeks to adjust to the new time zone.

Alcohol, drugs, and travel fatigue

Taking medication is a topic of debate and should be talked over with your physician. There have been accounts of certain advantages from either melatonin or extremely short-acting sedatives. Using melatonin has been demonstrated to assist certain individuals in adapting more quickly to time zone alterations.

It is advised against using sleeping pills while flying in case of an emergency. Certain travelers consume alcohol to assist with falling asleep, but this ultimately interferes with natural sleep patterns and may extend jet lag.

Aspects to keep in mind

Jet lag is a form of tiredness resulting from crossing various time zones during travel.

The body requires anywhere from several days to several weeks to adjust to the new time zone – roughly one day for every hour of time zone difference.

Strategies involve increasing your exposure to natural light to ‘recalibrate’ your internal clock and taking short naps during the day when feeling tired.