Jet Lag--over emphasis?

I sometimes think it is over-emphasized on here and in other media. Answers that make statements like the one you cited are presumptive. If new travelers hear it stated like that (over and over) they will expect to experience it and then they probably will.

In all my trips, many flights in both directions over the last 20 or so years, I have never experienced any jet lag symptoms so I know it doesn't affect all people. In fact, very few of my travel companions have ever had any ill effects from our flights either. It irks me to hear people state it as a fact, assuming that because they are 'cursed' with jet lag everyone else is too.

If an OP asks about possible jet lag effects and how best to counteract them, then yes it should be addressed in posters' responses, otherwise it should not be brought up.

I think there are a couple of factors that impact if you encounter jet lag and the degree to which it affects your day - flight times and how much sleep you can get on the plane. I plan my flights to leave early evening from the US and arrive in Europe at around noon the following day. I sleep only an hour or two on the plane so I am tired upon arrival. I don't nap but plan a low key first day and try to do things within walking distance of the hotel. I go to bed around 9 p.m. and the next day I'm fine. Some friends told me that they are leaving the US in the morning and will arrive in Europe at 9 p.m. the same day. I assume they'd go to bed that evening and wake up refreshed. Maybe that's something I'll try next time.

I guess I got lucky on my first trip, and since then have stuck to the same departure/arrival time-frames and have yet to suffer jet lag. I depart from San Francisco in the early afternoon (anywhere from 11 am to 3 pm) and plan to arrive wherever in Europe that I'm going in the mid to late afternoon; allowing for a 2-3 hour connection so I won't be anxious if the plane arrives late (I once had to run through CDG holding my boots while, miraculously, the connecting plane waited for me) and arriving in time to get situated, freshen up and head out for an initial look-see and some dinner before an early bed-time, 9 to 10 pm for me. I allow myself to sleep as long as needed the first full day, but usually that's just til 7-ish. Coming home I usually get a hideously early flight and arrive home in the afternoon--enough time to reacquaint myself with the cats, unpack and hit the grocery store. I get very little sleep on the planes either way, brief naps at best and I always bring melatonin tablets just in case.

The amazing thing to me is how many people say they don't sleep on the plane. I plan at home before my trip, so I don't spend valuable time planning on the road. I sleep on the plane for the same reason. I'm going to need sleep and all I'm doing is sitting in a seat on the plane. It seems like a no-brainer to get all the sleep you can on the plane, so you can use your time productively when you arrive in Europe.

I don't think a 30 minute nap is a bad idea if it helps you get back to a normal schedule. I think Rick cautions against it because, for many, it turns into falling asleep at three in the afternoon and not waking up until the middle of the night - then not being able to get back to sleep, which just prolongs the time needed to get on a normal cycle for local time.

I've deployed, or ferried deployers, numerous times in my Air Force career. Once the plane is in the air, the first thing the deployers do is get comfortable and get as much sleep as they can.

Some people are lucky enough not to experience jet lag. Others are not so lucky, and it limits how much they can accomplish upon arrival. Someone traversing several time zones for the first time isn't going to be able to predict their response in advanced, hence the usual recommendation to keep the plans simple on the first day. At a minimum, limiting your driving on day one is a sensible precaution for anyone. There's good clinical evidence from the world of flight medicine that your concentration, performance and reaction time are little better than that of a drunk, no matter how tired or not you feel, after quickly traversing hemispheres in an airplane.

@Tom - I agree that an OP who identifies him/herself as a first timer should be advised to limit activities, especially driving, on their first day at least until they know how jet lag affects them (if indeed it does). What I take issue with is statements such as: "do not count your first day because you will be useless due to jet lag and won't be able to do anything that day". That's hogwash.

Are first timers being cautioned too much about this? Probably, but it’s sort of like wanting to discuss the Schengen Agreement ad nauseam. It’s just one of those topics Helpliners love to discuss.

As far as I can recall, I have only felt the effects in Europe once when driving to Würzburg from FRA after landing. That was a bad idea…way too fatigued. Flying the other direction, however, it’s an issue every time. Getting to Asia from Des Moines is nearly a 24 hour deal, so I’m pretty sure I would be very fatigued even if my circadian rhythms weren’t all jacked up due to crossing so many time zones. For me, it takes a few days to start feeling normal again. At any rate, it’s obviously a real disorder, albeit a temporary one. And as others have alluded to already, there are some fairly standard things one can/should do to mitigate any issues. If I were going to Europe tomorrow, my guess (based on many past trips) is that I would not have any issues at all. If I were going to Hong Kong, it would affect me for sure.

Direct flights from Seattle to Europe takes 9 - 10 hours. When I can't sleep on the flight, because the seat is too constricting, etc., I've now decided to stop fighting it. If I sleep, wonderful, but sometimes trying to sleep is more miserable than giving in to being awake. Without sleeping, jet lag has been an issue and it usually takes me about three days to normalize.

I guess what bothers me about this debate is the way some people give advice: Always do this, never do that. Each of us is different and the way that our bodies react to jet lag is unique as well. I always tell people to listen to their bodies. If you need to sleep when you arrive, then sleep. If you don't, then go out. As I get older I'm more and more unable to sleep on planes, mostly because I can't get comfortable. I've stopped worrying about it and now take for granted the way my body will react to the new time zone: sleep for a few hours and be a zombie for the rest of the day. It's a pain to put up with but the important thing is that it doesn't stop me from traveling. Worry about jet lag shouldn't stop anyone from traveling.

Most people experience some jet lag, moreover some well-intentioned advice can make jet lag much worse.

So I think advice and caution that is based on some of the biology involved is generally on point, even though perhaps some won't need it.

Similarly advice against bad practices (drinking on the plane, sleep as much as you like on arrival) is a warning against jet lag that can eat into your trip by persisting for days, even if those practices have not been bad for everyone all the time.

I also think first-time travelers, at least those with no experience managing jet lag, may be hit hardest on average.

Finally, it's one of the few factors on a trip that can be anticipated and managed (unlike, say, illness). So I do not think the advice is out of line for the most part.

I do reasonably well my first day and I think a lot of it is due to adrenalin... but whether it is called jet lag or tired, of course, there are a few times during the first day I could lay down and sleep...but I try not to and it works ok for me.

When people say they don't sleep on the plane.... I don't think it's because they like staying awake all those hours... some people just find it impossible or difficult to sleep in a flying room with an uncomfortable seat and about 200 people you don't know surrounding you... not the most conducive sleep environment. I am doing better with noise cancelling headphone and would love to sleep the whole trip...I just can't:))

And to answer the question... Yes, I do think some people state as fact that which may apply to them, but not to everyone. Of all the people I have ever traveled with we don't even think of it as an issue...just carry on and go to bed early the first night:)) Take a cat nap if you need it:)

@ David

Maybe it's a Sacramento thing, but your experience sounds like mine. Off the plane and run around and then face down in my pasta, fish and chips, wurst (really did happen in Germany). I just do the best I can and sometimes a nap hits the spot on the first day if I can get into our room. AND I have worked the 12 hour graveyard shift for many years and you would think I could adjust easier. But I find as I get older, it is more difficult to adjust.

Count me in with the group that has trouble falling asleep on a plane. And the only times I've manage to successfully nap since I was about nine months old have been because I'm sick with something. My brain is just wired to maintain higher levels of alertness outside a normal 7-8 hour night's sleep, I guess.

I really do wish I could nap; there are times when it would be quite useful.

Yes and No.

I think that alot of people forget that everyone isnt made from the same mold or that everyone isnt wired the same.

If the traveler has some gray matter working for them, i would hope that they have sense enough to determine on their own if they are too tired to continue after landing/checking in and so forth.

my first time flying to Europe was for work. I flew into Heathrow (14/16 hour flight) and got a car (lucky the last automatic) and drove to Southampton. I was tired, but since it was my first time over there i was on adrenaline and then driving on the "right side" made it even more fun and i still made it with paper maps.

in my opinion, everyone has to figure out on their own what works best for them. They should know their body the best and know when to stop and rest or not.

i dont do the land and go to the room to sleep until the next day since ive tried it and when i did i woke up in the middle of the night. So i dont do that now and force myself to stay awake until 2100 or so. But thats what i determined to work for me.

happy trails.

Hi,

Keep in mind that not everyone is adversely affected by jet lag once you land. Flying over to Europe has always been a 10 to 11.5 hr. flight, only once was it not non-stop. That you can count on from the west coast. I take off from SFO anywhere from 1330 to 1600, land over there at FRA, or London, or Paris CDG anywhere from 1000 to 1400., the earlier the better. I believe it's adrenaline and excitement, just being over there again. That your first day is shot, ie, exhausted, due to the effects of jet lag I don't accept at all.

If there is still ample time after checking in, (not all places make you wait until 1500 to check in), I go to see the first museum or sight I had set as first priority on arrival day Your best chance to avoid jet lag is to sleep on the plane. I've done it both ways, forcing myself to stay awake during the entire flight over, did that only once, not worth it, and sleeping as much as possible. Much better to have slept, the more the better.

I do not think first-timers are being over-cautioned regarding jet lag. I think it is better to prepare for the worst and count yourself lucky if you are not noticeably affected. As others have said, a newcomer has no way of knowing what their body's reaction will be and top that with some people's plans for the first day is setting people up for a difficult time.

I have just been back to international travel after a 25 year hiatus. Oddly, I used to have terrible jet lag on my shorter flights (and much younger self) from FL to London, but the last 2 times I have flown from N. Idaho to Europe the flights times from my small local airport which really extend my day have resulted in much less jet lag than I remembered from before. Or maybe my memory is just going!

Sarah!!!!!

THANK YOU!!!! (seriously)

My takeaways from this thread on this always-popular topic:
(1) People are different, some can sleep on planes, some can't, some can power through 30 hours without sleep, some can't, etc. The same person may have different reactions at age 60 vs. age 30, or after flying economy vs. first class (as if!).

(2) Unless you know from experience how you'll react, it's best to plan your first day to minimize the problems and maximize the chance of a quick adjustment, i.e. a good night's sleep between dusk and dawn when you arrive so you'll be in synch as soon as possible. I think that means it's OK to advise first-time trans-Atlantic travelers about the risk and possible remedies. Experienced travelers shouldn't need this advice unless they ask for it (as many do).

(3) When sharing one's own practices and techniques, hopefully upon request, it's good to note that people are different. It's especially good to recommend learning how one reacts to a medication before taking it on a plane.

I have seen lots of first timers post itineraries with fairly aggressive first day plans that often include multiple hours driving in a car and their intent to see a number of sights before they reach their final destination for the evening (and some of these posters are from the west coast making their flights across the Atlantic even longer). In those cases, I don't see a problem with someone cautioning them that they may want to simplify their plans for that first day in the event they don't come off that plane feeling all bright-eyed and bushy tailed if they have never flown overseas before. If they can get everything accomplished they want to, then great, more power to them. I know there are plenty of people who have no problem sleeping in coach on a plane. After some trial and error, I learned how my body reacts to the time change and the journey. I have tried to sleep on planes - it just doesn't work for me - even with a sleep mask, earplugs and popping melatonin or Ambien, I can't sleep upright. Were I wealthy and could afford the upgrade to first class or even business class where I could get a bed on the plane, I might be able to catch a few hours of zzz's. I don't use my flight time for planning my trip, that is done before I even get on a plane. And trying to force myself to sleep is useless, so I just don't fight it anymore. I've tried the "stay awake your first day, keep moving and get outside in the sun" recommendation and that doesn't work for me. What does work for me is simply checking in and sleeping for however long I need to sleep. After 36+ hours of being awake which included 24 hours of flying to Australia, I slept 13 hours straight after I checked into my hotel. Woke up in the middle of the night, had a snack, watched TV and went back to sleep for another 4 hours until it was sunrise. Another time I flew to Ireland, slept 1 hour and got my second wind, then went to bed at a normal hour that night. Last year, arrived at my Amsterdam hotel at 7:00AM, slept until 3PM which gave me enough time to still squeeze in a walk around town and a couple sights that were open later in the evening. So your body can react differently each time you fly. There's no one consistent right or wrong when it comes to what a person might experience.

I think everyone on here answers from personal experience. For some, like me, jet lag is debilitating. Others don't find it a problem at all. I would just hate for someone to count on doing something the first day, have jet lag hit, and because of their schedule not be able to go back and do it later. After the first trip they'll know and then they can plan better for next time.

Bravo, David!

I get so annoyed with people saying this plus "you really don't have 8 days - you can't count travel days, blah blah blah" ... We usually arrive early - landing in Porto Friday at 6:25 AM. We will be jazzed to get going and, if possible, mid afternoon we may close our eyes for an hour and then go out ad stay out as long as possible. Next day we will invariably be up early. Jet lag gets me when I get back home.

The basic question was:

'Are first-time travelers to Europe being cautioned too much about jet lag?'

Yes, just as they're being beat to death about other things which they don't ask about:
. money belts
. multiple atm cards
. specific credit cards
. museums in which they may have no interest
. learning a few polite words
. just exercising normal precautions
. ad infinitum

The good thing is that a lot of people do jump in on jetlag threads. That way the poster can see that different people have different experiences with jetlag, so there is no one correct answer. I think the best advice for someone who has never gone on a trip overseas before it to be prepared that you might be exhausted for awhile when you arrive, and to have a loose plan that can be adapted according to how you feel. On my first trip to Europe I took a nap when I arrived, and it was the worst thing I did because I was even more out of it after I woke up. Now I know better. I still might rest a bit, but no napping. But that is just me. Others might react differently.

I guess a lot is where and when you fly from. We fly direct from Halifax to London, which is only a 6 hour flight, but it is always thru the night (leaves at 11:30 pm, arrives 9:30am...so 'feels like' 5:30 for us). I find I kinda fade in and out of sleep on the plane to be interrupted by the supper service (I know they gotta feed ya, but why oh why do they think you want to eat a meal of meat and veggies at 2:30 in the morning?!) We usually hit the ground running and don't have too much issue...but I do (or don't!) remember our 2nd trip over we connected thru Nfld and arrived in London at 6:30 am, caught the Eurostar to Paris that morning...I remember leaving London, some fields, then next thing I know we were 20 min outside Paris - I slept thru almost the whole thing! I just hope I didn't drool or snore too much :)

I did have a problem when we flew to California tho...waking up at 4-5 am (since it felt like 8-9 am for the first few days)...but again, we just did our usual running around and I'm an early bird anyways.

Here is an interesting article I read a few days back...
http://www.popsci.com/article/mathematicians-create-app-beat-jet-lag

"There's an app for that" :)

Interesting article, Nicole. When I was reading it I was thinking There's A Nap for that, lol.

;) Pam. Like button!

I think jet lag depends on the person. My sister and I are close in age and have similar health and travel habits. However, I have a job where I frequently function on minimal sleep. She does not. Obviously, jet lag affects her much more than it affects me.

But I agree with the sentiment about not counting on doing anything (although I would replace "anything" with "much") the first day when travelling to a new city, seasoned traveler or new traveler. By the time you leave the airport, get to your hotel, and check in, learn the lay of the land, it doesn't leave much time. I usually plan on a stroll around the local neighborhood, nice dinner, and earlier bed time so I am good to go the next day.

Let's also make sure when we say "jet lag" that we're talking about the same thing. From the medical review website Up To Date (access by subscription only):

Jet lag is a syndrome associated with rapid, long-haul flights across several time zones. It is characterized by sleep disturbances, excessive daytime sleepiness, reduced performance, gastrointestinal problems (eg, constipation), and generalized malaise due to circadian misalignment. Not all the components are present in every case, and individuals may vary in their susceptibility to jet lag symptoms.
PATHOPHYSIOLOGY — The cause of jet lag is temporary desynchronization between the sleep and wake cycle generated by the endogenous circadian clock and the environmental rhythm in the destination time zone. The sleep/activity cycle is particularly affected, which leads to changes in physical and mental functioning. Body rhythms are regulated by internal and external factors, which interact...

Without violating copyright and posting the whole article, it's important to note that the one consistent, objective replicatable finding in test subjects (aircraft pilots) was that reaction time and mental agility were significantly decreased, no matter how tired or not the pilots stated they felt. So, I repeat... no matter how little you think jet lag affects you, please don't drive too much immediately after arriving.

We have always had great luck with "No Jet Lag Pills". They are available on-line or at travel stores. They are a supplement. You take one on take-off, one every two hours and one on landing. If you fall asleep, as on long flights, you can go as long as four hours without one. We have never had jet lag.

There is jet lag.

Then there is travel fatigue.

I do arrive happy and hyper.. but usually have been awake for more then 20 hours before arriving.. so I am tired. I force myself to stay up ( and thats not hard since I am happy to be there ) to a reasonable bedtime ( ten or so.. a bit earlier then I normally go to bed .. but by then I have been up for more then 30 hours !!

However.. no matter what.. I awaken at some unholy early hour.. hungry and wide awake ... thats my jet lag...

Would you want a neurosurgeon performing surgery on you immediately after experiencing (suffering) a long international flight?

Bruce, would that be the surgeon or me suffering jet lag?

I was really glad to see Tom's post and Nicole's article. It is about the sun and the dark and not about the hours slept or travel fatigue as Pat posted. That's why I usually struggle to stay awake as late as possible on the first day so that I'm sleeping in the dark. :) I want to plan something for the first day. I need keep my mind off the jet lag. But as Tom points out, it had better not be something that involves driving heavy machinery including long distances in a car. I try to make sure that I'm outdoors that first day. Maybe sun exposure helps. I need read Tom's article. :) I have a vague memory of running an experiment for botany class where we were testing circadian rhythms of zinnias. Sadly, I can't recall the result.

Pam

@ Ray
Your posts always confuse me. Sorry bro but they are kind of off kilter when I read them. No worries dude.

@ Steve,

sorry for the confusion.

happy trails.

The standard I have set for myself regardless of the number of hours sleep I get on the plane (I can usually manage 3-4 hours) is to follow the clock in the arrival location. So, if I arrive in Paris at 10am, then I do what needs to be done at 10am until my bedtime (usually 9pm on that first day). I am a little tired, but try to do lots of walking, short duration museums with windows, afternoon tea (regardless of my location), and an early light supper. After my afternoon tea break, I do try and get back to my hotel for a quick shower (colder than I typically take it) and clean up as I find that usually refreshes me as I head back out to a light walk before dinner.

I also find that nonstop flights really help in the process, so will swing for those if I can.

In the past, departure flights from our area were around 06:00 hours and we were tired before starting. Now there are departing mid-day flights with just one connection. A more relaxed start and much less jet lag given eight hours time difference.

Never had an issue with JL. Yes, you will be tired if you don't catch some ZZZs on the plane, but if you stay active (without going crazy) on the first day, eat lightly, lay off the booze, and try to go to bed at normal hour, you should be nearly 100% the next day.

Last year we flew to London overnight, fought our way into the city, dumped most of our bags at my daughter's flat, hung around for four hours waiting for her to get home from work, then cabbed it to St. Pancras and caught the Chunnel train to Paris and taxied to our hotel near the Eiffel Tower. Yes, we were tired (had a couple of 70+ year olds with us), but we hit the bed at 2100, got up at 0700, and were good to go for a full day's sightseeing.

I definitely think that the "worry wart" media that seems to be all the rage these days has over-emphasized jet lag....among other items.

@ jturie I would love a seven hour direct fight to London with only five hours time difference. Given our location and population base, we were thrilled with a one-stop flight to Europe consisting of 14 hours. Also, there was eight hours time difference. Bet I would have felt a little less tired too under your circumstances.

The first time I flew to Europe (London), I slept on the plane but not very well or for very long. When I got to my hotel my room wasn't ready, so I stored my luggage and went for a walk to explore the neighborhood. I ate lunch, walked some more, and claimed my room at around 1:30 or 2:00 p.m. Then I took a nap. When I woke up, I unpacked as much as I was going to, did some more walking, went out for a nice leisurely dinner, went back to my room, read some literature to plan my next day's activities, went to bed early (London time), slept very well, awoke at a reasonable time the next morning, and went out for my day of tourism without feeling any actual effects of jet lag.

So I did the same thing on my subsequent European trips and never suffered from jet lag. However, as others have pointed out, YMMV. So none of us can tell you what you will experience. Just read all of our experiences and decide what you're going to try. Much to my surprise, after every trip I've had massive jet lag for several days after I got home to the US. I've never read about THAT anywhere.

Good luck and happy traveling!

Something I've learned through 10 years of night shift nursing and multiple trips overseas is:
If you're exhausted, don't fight it.
That doesn't necessarily mean sleep for hours on end. Take a 20 minute nap if you just can't keep your eyes open. Drink lots of water when you wake up.
The other thing I've learned is that it's far easier to make yourself stay awake when you're sleepy than it is to try to force yourself to fall asleep when you're not tired.

Sorry if that's deliberately cryptic. Sleep habits can be pretty complicated.

To Europe from the midwest? Maybe. Going westward is worse but I digress. My first trip over 30 years ago I was so geeked I was up for 24 hours and didn't feel the affects. Since then I still get as excited going overseas that I barely sleep if at all. One trick that we have used for years is to adjust our wake times for 1 week or more before we go. Again, great for Europe, not so much for westward travel. I will admit that the on the last trip to Europe we landed in Frankfurt, picked up a car, and headed to Innsbruck. We have traveled like that a number of times but that trip I did feel tired and could have stopped before Innsbruck. Do I envy people who can sleep on a plane, sometimes. I can sleep anywhere and just about on anything when I am tired. However, I am thankful that I still am as excited as I was those many years ago that I look forward to being awake. The rare times that we have gone first class didn't seem to matter.

Well we certainly suffered from jet lag this trip. Flying from west coast.

First 4 -5 days we were wide awake by 4 or 5 am, and tired by 9 pm. Totally off our schedule. We also hit a wall of exhaustion around 3 or 4 pm. We would solider through it.
I can do things on first day because of adrenalin, so its not travel fatique that gets me, its my body clock being our of wack.

Those who seem to have no problem are just lucky.

I suffer from insomnia. Sleeping on a plane never works for me. I've contemplated taking something to knock me out, but what if something happens that requires me to be alert??

My children can't sleep either. They try, but get frustrated. No alco, and no caffeine. We just try to get exercise and sleep at home, and without any advice, we keep the first day low key!!

I've had a child sick the first day, or on the plane. Not going to drag the sick child all over the city because it's our first day. We did shower and found that helpful, but not all hotels allow you to take up residence.

Barely any jet lag after the 2nd or 3rd day.

I don't know as first-timers need to be beaten about the head with it but we've probably all seen the scenarios which deserve a word of gentle caution? And just as no one can tell them what the perfect itinerary may be for them, no one can tell them how they'll react: we can only relate our individual experiences have been, and let them know what they MIGHT expect?

So much depends on the individual, how long their flight is, if they're traveling with children, if they're fighting a cold, if they've been under a lot of stress, if they're not a particularly flexible person to begin with, if they're a tall/big enough person to be more miserable than most crammed into a coach seat… Lots of factors may affect how bleary or out-of-sorts we might feel when we arrive?