Jet lag is a popular phenomenon experienced by travelers crossing several time zones, leading to diverse physical and mental disturbances. This condition emerges because of inconsistencies between the body’s internal clock and the new external time zone. Studying principal symptoms and treatment methods may be useful in combating jet lag and preventing this condition in future trips.
What is Jet Lag
Jet lag is a temporary condition that arises when individuals travel across a few time zones, infringing their internal body clock or circadian rhythm. It results in diverse symptoms, particularly, tiredness, insomnia, irritability, and disorientation since the body tries to adjust to the new time zone. Sufficient rest, hydration, exposure to natural light, and slow adaptation may assist in minimizing its effects.
Circadian rhythm
The circadian rhythm represents a natural internal process that regulates the cycle of sleep and wake in humans and other living organisms. It follows an approximately 24-hour pattern and depends on external signals, particularly, daylight and darkness. Disturbance to the circadian rhythm, for instance, shift work or jet lag, may result in sleep disorders and diverse health problems. Supporting a constant sleep schedule and exposure to natural light may assist in regulating the circadian rhythm.
Time zones and internal clock
Time zones are parts of the Earth’s surface based on standard time. They assist in synchronizing activities across various regions. Our internal clock, likewise known as circadian rhythm, is a biological system that regulates cycles of sleep and wake.
When individuals travel across time zones, their internal clock may become disturbed, resulting in jet lag. Gradual adaptation, exposure to natural light, and full-fledged rest may assist in aligning the internal clocks of individuals with the new time zone.
Impacts of Jet Lag
As a rule, jet lag may have diverse impacts on individuals. Principal symptoms involve tiredness, insomnia, decreased concentration, irritability, digestive problems, disorientation, and others. These effects may disturb daily routines, worsen cognitive function, and negatively affect general well-being. Keep in mind that sufficient rest, hydration, and gradual adaptation may assist in mitigating the impacts of jet lag.
Symptoms of Jet Lag
Jet lag symptoms may vary from individual to individual. However, major symptoms involve tiredness, sleep disorders, cognitive impairment, gastrointestinal issues, headaches, complexities with concentration, general feelings of malaise, and disorientation. These symptoms arise as a result of the body’s attempt to adjust to a new time zone.
Fatigue and sleep disorders
Tiredness and sleep disorders are known symptoms of jet lag. The disturbance to the body’s internal clock may result in excessive daytime sleepiness, complexities with falling asleep or staying asleep, and an overall feeling of fatigue. Travelers may experience a discrepancy between their circadian rhythm and the local time, causing a temporary imbalance in their cycle of sleep and wake. Fortunately, sufficient rest, relaxation methods, and gradual adaptation may assist in managing these symptoms.
Cognitive impairment
Cognitive impairment is an important symptom of jet lag. The disturbance of the body’s internal clock may result in complexities with memory, concentration, and general cognitive function. Mental processing speed can be decreased while decision-making abilities may be disrupted. By resting enough and engaging in stimulating activities, you will be able to mitigate cognitive impairment that is connected with jet lag.
Gastrointestinal problems
Gastrointestinal issues are widespread symptoms of jet lag. The disturbance of the body’s internal clock may affect the digestive system, resulting in problems, particularly, bloating, diarrhea, indigestion, and constipation. Alterations in meal times and dietary habits while traveling may further worsen these issues. Consuming light and easily digestible meals, changing meal times gradually, and staying hydrated may assist in alleviating gastrointestinal discomfort that is connected with jet lag.
Jet Lag Treatment
Jet lag treatment usually includes strategies to assist in setting the body’s internal clock to a new time zone. These may involve gradually adjusting sleep patterns before the trip, exposure to natural light, maintaining dehydration, refusal of alcohol and caffeine, and taking drugs or supplements as prescribed. Moreover, consultation with a healthcare provider is advisable.
Pre-flight
Pre-flight jet lag treatment is directed to minimize the effects of time zone alterations before traveling. It involves adjusting sleep schedules gradually, supporting dehydration, refusal of excessive alcohol and caffeine, and exposure to natural light. Consulting a healthcare provider may grant personalized pieces of advice and, if required, prescribe drugs or supplements.
Gradually adjusting sleep schedule
Gradually adjusting the sleep schedule before a flight is regarded as an effective pre-flight jet lag treatment. It includes shifting bedtime and wake-up times gradually closer to the time zone of the traveler’s destination. This assists the body in adjusting to the new schedule and decreasing the impact of jet lag. Consultation with a doctor may give concrete recommendations for an effective sleep schedule adjustment.
Hydration and avoiding alcohol
Hydration and refusal of alcohol are considered important methods of jet lag treatment before the flight. Maintaining hydration assists in antagonizing dehydration of the organism during air travel, while alcohol worsens dehydration and disturbs sleep patterns. Drinking enough water or a selection of non-alcoholic beverages and limiting alcohol consumption may assist in minimizing jet lag symptoms and contributing to a smoother transition to a new time zone.
Regular exercise routine
Including a regular exercise routine before a flight is a useful pre-flight jet lag treatment. Exercise assists in regulating the body’s circadian rhythm and contributes to better sleep quality. Dedicating time to aerobic activities, particularly, walking and jogging, may likewise decrease stress and boost alertness, making it simpler to adapt to a new time zone.
During-flight
During-flight jet lag treatment aims to minimize the impact of time zone alterations while in the air. Strategies may involve supporting hydration by drinking plenty of water, refusal of excessive alcohol and caffeine, moving around to hinder stiffness, sleeping on the plane, and employing sleep aids if required.
Adjusting to new time zone in-flight
Adjusting to the new time zone in-flight is helpful during-flight jet lag treatment. This includes matching sleep and meal times with the local time of your destination, regardless of the time on the plane. This assists the body in adapting to the new time zone gradually and decreasing the severity of jet lag symptoms upon arrival.
Sleeping on the plane
Sleeping on the plane is common during-flight jet lag treatment. It includes the utilization of eye masks, neck pillows, and earplugs to develop a comfortable sleep environment. Adjusting seat position, decreasing distractions, and taking sleep aids if required may assist in maximizing rest during the flight and alleviating the transition to a new time zone.
Moving around to prevent stiffness
Moving around during the flight is a crucial jet lag treatment. Regularly getting up, stretching, and walking around the cabin may assist in hindering stiffness, enhancing circulation, and decreasing the discomfort of prolonged sitting. It contributes to alertness and assists in combating tiredness, promoting smoother adaptation to the new time zone.
Post-flight
Post-flight jet lag treatment is directed at assisting the body to adjust to the new time zone after landing. Strategies may involve exposure to natural light, adjusting sleep and meal times according to the local time, keeping physical activity, maintaining hydration, and resuming regular activities gradually.
Exposing yourself to natural light
Exposing oneself to natural light is a useful post-flight jet lag treatment. Daytime sunlight exposure assists in resetting the body’s internal clock and regulating cycles of sleep and wake. Spending time outdoors, especially in the morning, contributes to alertness and helps to adapt to the local time zone, promoting recovery from jet lag.
Healthy diet
Sticking to a healthy diet is a crucial post-flight jet lag treatment. Consuming nutritious meals with balanced portions maintains the body’s energy levels and assists in regulating the circadian rhythm. Try to consume whole foods, fruits, vegetables, and lean proteins. At the same time, it is recommended to hinder heavy or sugary foods. This may assist in a more rapid recovery from jet lag.
Keeping physical activity
Keeping physical activity as a post-flight jet lag treatment is essential. Performing easy exercises, for instance, walking or stretching may contribute to circulation, alertness increase, and adjusting to the new time zone.
Jet Lag Medicine
Jet lag medicine means drugs or supplements employed to alleviate jet lag symptoms. These may involve melatonin, Provigil, Nuvigil, and prescription sleep aids. These medications and supplements are aimed to regulate sleep patterns, improve sleep, and adjust the body’s internal clock to the new time zone.
Melatonin
Melatonin is a widespread jet lag medicine. It is a hormone that regulates cycles of sleep and wake. Taking melatonin supplements may assist in adjusting the body’s internal clock and contributing to sleep in accordance with the time zone of your destination.
Provigil (modafinil)
Provigil, likewise called modafinil, is a jet lag medicine that contributes to wakefulness. It is prescribed to combat excessive sleepiness and increase alertness in individuals dealing with jet lag.
Nuvigil (armodafinil)
Nuvigil, likewise known as armodafinil is a jet lag medicine taken to improve wakefulness and decrease excessive sleepiness. It is prescribed to combat tiredness and enhance alertness in individuals experiencing jet lag.
Summary
To sum up, jet lag is a temporary disturbance that affects travelers crossing several time zones. Its symptoms may vary in intensity and duration. By taking proactive measures, particularly, adjusting sleep schedules, supporting hydration, and exposing yourself to natural light, you will be able to minimize the impact of jet lag and adapt more smoothly to new time zones.
FAQ
How long does jet lag last?
Jet lag usually lasts for several days to a week, although the accurate duration may vary depending on diverse factors, particularly, the number of crossed time zones, individual distinctions, and how well one adapts to the new time zone.
How to avoid jet lag?
To minimize the effects of jet lag, it is recommended to stay hydrated, spend time outdoors in natural light, adjust your daily routine to the local time zone gradually several days before your departure, avoid alcohol and caffeine, etc.
How to get over jet lag?
If you want to get over jet lag, you should adjust to the local schedule, stay active, get plenty of sleep, and maintain hydration.
How long to get over jet lag?
As a rule, it may take several days up to a week for most individuals to overcome jet lag.