Business travel can be exciting and rewarding, but it also comes with a unique set of physical and mental demands. Laura Busby, Commercial Director, Good Travel Management compares the science behind ‘travel lag’ and jet lag for business travellers…
While professionals jet between cities and time zones to meet tight deadlines, attend client meetings, or close deals, the toll of frequent travel often goes overlooked. Two common but distinct issues affecting travellers are travel lag and jet lag. Both can impact your energy, focus, and productivity on the road. Understanding the differenceโand how to manage bothโis key to staying fit and well during business trips.
What is the difference between travel lag and jet lag?
Travel lag refers to the physical and mental fatigue caused by the act of traveling itself; long hours in transit, disrupted sleep, and irregular routines. It can occur regardless of distance or time zone changes and affects anyone whoโs navigating packed ย business itineraries and back-to-back trips.
Jet lag results from disturbances to the body’s internal circadian rhythm, which typically occurs when crossing several time zones.
What causes travel lag?
Hectic travel itineraries, lots of early wake ups, ย disrupted sleep and traveling too often can take its toll.
And while it doesnโt get as much recognition as jet lag, this transient stress and strain of travel can feel as exhausting as burnout.
Travel lag – unlike jet lag can be caused by any form of transport like planes, boats, trains and road trips. a
The symptoms of travel lag
- Chronic fatigue and feeling tired or drowsy during the day, even after getting adequate sleep.
- Brain fog ย and difficulty focusing or remembering things
- Physical symptoms like headaches, muscle aches and stomach issues
How to tackle it
If possible, arrive a day early to rest and acclimatise before jumping into work. For those who travel often for work, it may be worth discussing with your employer the option of spacing out business trips. This can give you more time to unwind and reset between journeys.
Frequent flyers should also try to align their sleep patterns with the time zone of their destination to help reset their internal clock. That said, if you’re feeling especially exhausted, taking short 20-minute power naps can help recharge your energy levels without throwing off your sleep schedule.
Bring along healthy snacks like nuts, apples, or carrot sticks, and make sure to drink plenty of water. Limiting caffeine and alcohol intake can also improve your overall wellbeing.
What causes jet lag?
Jet lag occurs when your internal body clockโ the circadian rhythmโis thrown off balance. This rhythm regulates your sleep-wake cycle by influencing the release of melatonin. Normally, itโs synced with natural signals like daylight and environmental cues. But when you cross multiple time zones quickly, your body can struggle to adapt, resulting in jet lag.
Jet lag is particularly disruptive for professionals flying across continents for short stays. Unlike leisure travellers, you often canโt afford days to recoverโyou need to be sharp and alert on arrival.
Missing out on sleep during red-eye or overnight flights can make symptoms worse and unfortunately, frequent flyers โ like business travellers – ย are more prone to jet lag.
Symptoms of jet lag
- Difficulty sleeping at bedtime and waking up in the morning
- Poor sleep quality
- Changes in appetite
- Nausea
- Anxiety
How to tackle jet lag in business travel
Jet lag cannot be entirely prevented, but there are things you can do to reduce its impact.
Make sure you’re well-rested before your trip. In the days leading up to your departure, try gradually adjusting your sleep scheduleโeither going to bed and waking up a bit earlier or laterโto better align with your new time zone.
Drink plenty of water during your flight and try to sleep when itโs night time at your destination.
On arrival, change your sleep schedule to the new time zone as quickly as possible and set an alarm to prevent oversleeping in the morning. Avoid sleeping during the day and try to get plenty of natural light by going outside. This will help your body clock to readjust.
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