In brief
- Jet-lag and anxiety are linked
- The longer your flight, the more acute the symptoms of jet lag can be
- There are practical ways that you can reduce the impact of jet lag and restore inner calm
Why jet lag increases anxiety
Jet lag, fatigue, and anxiety often arrive hand in hand, with a complex combination of symptoms that can overwhelm even the most seasoned traveller.
This blog explores why crossing time zones creates fatigue and emotional disturbance – and how this can supercharge stress and anxiety. We’ll also link to some practical tips and advice to help you cope with jet lag.
What is jet lag, and why does it make you feel so disoriented?
Jet lag is defined as a temporary sleep-wake disorder triggered when your internal body clock (your circadian rhythm) falls out of sync with the new light–dark cycle of your destination.
In simple terms, it’s your body stubbornly clinging to “home time” long after your local time has shifted.
The feeling is temporary, and your body clock should adapt within a few days. On average, it takes about one day per time zone crossed to get back to normal, say experts.
Flying east tends to be tougher than flying west because you’re moving against your internal clock.
Jet lag can cause a range of symptoms, including disrupted or poor sleep, daytime fatigue, difficulty concentrating, digestive upset, mood swings, and even mild anxiety.
The fatigue of travel – more than just a tired body
Jet lag isn’t the only source of tiredness that can impact you during and after long-haul flights. You also need to deal with travel fatigue.
Travel fatigue is a related, but distinct, phenomenon from jet lag. It’s not created by flying through timezones, but caused by environmental factors, including low cabin pressure, dehydration, disrupted meals, and sitting for long periods in the same seat. The longer your flight, the worse the symptoms can be.
The impacts of jet lag and travel fatigue are cumulative. In effect, you’re fighting both internal circadian misalignment and external physiological stress.
This can be a dual strain on your body and mind, leading to anxiety and exhaustion.
When jet lag turns emotional: fatigue feeds anxiety
Fatigue and anxiety are connected, but the relationship is complex and affects individuals in different ways.
When you’re jet-lagged and experiencing travel fatigue, you may experience mood swings, irritability, and mild anxiety. This is a natural consequence of nervous system overload that can impact even the most seasoned travellers.
Long-distance flying can impact the body in many ways. You can experience light deprivation, restricted movement, irregular mealtimes, and poor sleep. These can all play havoc with our body’s cortisol and melatonin rhythms.
The longer you fly, the more disrupted your circadian rhythm. And, as a result, the more fragile your emotional state.
How circadian disruption fuels mental health distress
The circadian clock is a vital regulator of mood and cognition. Disruption to this natural pattern can have a huge impact on sleep quality and quantity. It can also impair resilience. Together, they can increase feelings of anxiety and depression.
Oneliterature review (where scientists study all the available studies) found that repeated rhythm disturbance (like that you’d experience with chronic jet lag) provokes stress on the mood system.
Another study on internal jet lag (described as the “misalignment within your circadian system without travelling”) has linked it to mood disorders, including anxiety and depression.
What these findings show is that there’s a need for travellers to protect the circadian system as much as possible. Doing so can help to lessen anxiety, increase confidence and reduce the fear of flying.
Coping strategies – restabilising your rhythm, ease fatigue, and minimise anxiety
If you’re an anxious flyer, jet lag and travel fatigue can push you close to the edge (and sometimes over it). Here are some evidence-based strategies to help you cope with the impact of travel physically, emotionally and psychologically.
Time your light exposure
Light is your most powerful tool for resetting your internal clock.
Morning sunlight helps advance your rhythm, making it useful after eastward travel. Evening light delays it, which is useful after westward travel.
Whether you’re landing in a new time zone or fighting internal misalignment at home, daylight exposure is vital. Get as much as you can as often as you can. Even sunlight viewed through your airplane window (if you’re lucky enough to have a window seat) is going to help you.
Reset your schedule gradually
If possible, ease into the new time zone in the days before you travel.
This may seem strange, but even small changes in sleeping and eating (either slightly earlier or later, depending on direction) can help, say experts.
Small pre-adjustments can help to soften jet lag and the potential emotional fallout.
Stay hydrated and avoid diuretics
Caffeine and alcohol can interact badly with the dehydrating environment of an airplane cabin. This can potentially compound fatigue and anxiety.
Instead of caffeine and alcohol, sip water frequently before, during, and after flights, say experts. We recommend taking an empty refillable water bottle with you. Most airports will have a free water filling station for this purpose, saving you a little cash.
Move to energise and refocus
Light stretching or gentle movement after a long flight can help you to beat fatigue and ease anxiety.
Simple stretching, basic yoga or even a brisk walk when you land can help circulation. This can have a positive impact on your mood and mind.
Use melatonin with intention
In some cases, short-term melatonin use can help you fall asleep at the right local time.
We’re not medical professionals and we recommend that you speak with a doctor who can advise if melatonin is suitable for you, and if so, when to take it.
It’s important to coordinate melatonin with light exposure for best effect.
Re-establish routine quickly
It’s crucial that you do everything you can to break free of old habits and align with the local time and schedule. That means sticking to bedtime, wake-up, meals, and light exposure according to the place you are, not where you came from.
It might be hard but the best way to adapt to a new pattern is to commit to it entirely.
Nurture your body and mind
Short naps may help early on, but overdoing them can delay resetting. Instead of oversleeping, prioritise meals and gentle exercise.
Don’t let lag and fatigue fuel your anxiety
Jet lag isn’t just a physical challenge, it’s a psychological one too. Anyone who has flown long-haul knows that crossing time zones disrupts not only your sleep and reduces energy but it also affects emotional balance. When combined with travel fatigue, increased anxiety is a common outcome.
Thankfully, circadian rhythms are adaptable. Things like intentional light exposure, sleep scheduling, hydration, movement, and a positive mindset can help you adapt quicker.
Following these simple strategies can help you to restore balance, ensuring jet lag and fatigue don’t fuel anxiety.
Please share this article with anyone who might benefit from it.
FAQs
Jet lag can affect your internal body clock (known as the circadian rhythm) which can increase fatigue and anxiety.
The key to reducing jet lag is to adjust as quickly as you can to the new time zone you’re entering. Exposure to sunlight (even through a plane window) can help you to adjust to the new time zone.
There is evidence the melatonin can help travellers with jet lag. Advice is to take melatonin at the right time for the maximum impact, which is close to the target bedtime in the destination. I’s important to recognise that melatonin can interact with other medicines, so always check with a qualified medical professional before taking it.