Jet lag: what it is and tips to avoid its effects


What is jet lag and how can you minimize its effects?

Follow these practical recommendations from LATAM’s Health Department


Our body has a biological clock that tells us when we should be awake and when we need to sleep. This system is controlled internally by hormones, our body temperature and other conditions; all according to the influence of sunlight.


What happens when we take a 12-hour flight from Madrid to Lima at 8 o’clock, for instance?



Our day is extended by six hours and the circadian rhythm of our biological clock is altered. That’s when the famous jet lag occurs and, with it, some inconvenient symptoms.


A few advices to avoid it


  • Rest before your flight

  • Eat light and avoid alcoholic beverages



  • Don’t drink too much coffee and avoid caffeine four to six hours before bedtime

  • Upon arrival, go outside and get some sun



  • In the first 24 hours after landing, try to sleep normally

  • Wear a sleep mask and ear plugs while resting

  • Avoid sleeping pills; they will further alter your biological clock