A NEW WAY TO UNDERSTAND JET LAG

Jet lag is a common problem facing travelers for long distances around the world. Here we will try to find a new way to understand jet lag to be able to get over it. Most travelers underestimate the consequences of jet lag. Simple precautions before and after travel can lessen the harm significantly.

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WHAT IS JET LAG?

Jet lag is a temporary sleep problem that affects a person traveling across different time zones quickly. It causes a disturbance in their sleep pattern. It disrupts the body’s circadian rhythm (the body clock). So, we can say that it is a circadian rhythm disorder. Other names for this condition are “desynchronosis” and “time zone change syndrome.”

REASONS FOR JET LAG

Air travel can cause jet lag as there is a change in the normal 24hr rhythm of the body due to traveling across different time zones and varied day and night cycles. But travel is not the only reason for jet lag. Shift work can be a reason. You must have noticed that if your duty time frequently shifts from morning to night duty. Other reasons for jet lag are sleeping disorders.

UNDERSTANDING JET LAG

Different physiological, biochemical, and behavioral functions in our bodies work in a 24hour cycle known as the circadian rhythm. It is responsible for the regulation of routine activities, including sleep and waking.

Jet lag disrupts the function of two groups of nerve cells in the brain. One group regulates deep sleep, and the other group controls the dream state of sleep. The second group of neurons that governs the dream state of sleep does not adjust to the new cycle quickly as the first group, and the two groups become desynchronized.

An internal time-keeping system drives the body clock, but there is an influence of the external environmental factors like the light-dark cycle of night and day. Jet lag results when the body clock gets desynchronized, and there is a need to reset it.

Hormone regulation also gets out of order. Hormone levels desynchronize with the new environment. The body clock also affects body temperature.

All these factors are responsible for jetlag, and symptoms will remain until they adjust to the new environment.

LIST OF SYMPTOMS OF JET LAG

There is a variation in symptoms of jet lag that may include a combination of many symptoms

• Disturbed sleep patterns (insomnia, early waking or excessive sleepiness)
• Daytime lethargy or headache
• Nausea
• Irritability and difficulty in concentration
• Difficulty to function at the usual level
• Gut disturbances like constipation or diarrhea
• Loss of appetite
• A feeling of not being well
• Mood changes like mild depression

Jet lag can cause many consequences related to a lack of sleep. The most severe complication is a drowsiness that increases the risk of motor vehicle accidents. It can exacerbate pre-existing psychotic disorder.

JET LAG LIABILITY

Multiple factors increase the chances to suffer from jet lag. The higher the number of time zones traveled, the more severe will be the symptoms of jet lag. Our bodies get less time to adjust with a circadian rhythm when flying east. It is harder to travel east because we lose time. When we fly west, we gain time to adapt to the new environment.

Older adults need more time to recover from jet lag than do younger adults. Also, the symptoms are more severe in older people as compared to children. Frequent flyers like pilots and business travelers are most likely to experience jet lag. Existing medical conditions like lung disease, etc., can worsen the symptoms.

Drinking alcohol or caffeine can worsen the symptoms. Stress also can do. Altitude sickness can affect jet lag. There is a relationship between environmental levels of oxygen and jet lag. Oxygen modulation therapy may reduce the effects of jet lag.

HOW TO TREAT AND AVOID JET LAG

Jet lag is a temporary condition, and there is no specific treatment. But a frequent traveler who struggles with jet lag continually should see a sleep specialist. Melatonin as a dietary supplement may be useful for the reduction of jet lag, but the effectiveness is not warranted. THE FOOD AND DRUG ADMINISTRATION (FDA) HAS REJECTED THE USE OF MELATONIN SUPPLEMENTS FOR THE TREATMENT OF JET LAG DISORDER

Lifestyle modifications can minimize the symptoms of jet lag. Ask your doctor before making a long trip if you have any underlying disorder. People who are physically fit, rest properly, and eat a well-balanced diet experience less severe symptoms of jet lag.

TAILOR YOUR FLIGHT TO BEAT JET LAG

Always choose flights that reach in the early evening local time. Get up and go to bed early if preparing for a long flight towards the east. Wake up and sleep later if you are preparing for a westward trip. You can use the jet lag recovery calculator for planning flights and reducing the symptoms.

Stretch and walk along the aisle during the flight to keep yourself active. Use an eye mask and earplugs for strategic napping. Avoiding alcohol and caffeine and drink ample water during the trip would be beneficial and secure comfortable sleep.

On arrival to your destination, Avoid eating heavy meals, try to spend time outdoors, and sleep according to the destination time zone. Wear sunglasses during a part of a long flight. It helps the body adjust to the new time zone by changing the pattern of light. People susceptible to severe jet lag should break a long journey into parts or traveling overland.

CONCLUSION

Jet lag occurs due to disturbance in sleep-wake patterns. A person feels fatigued, sluggish, tired, irritable, and disoriented. It results due to travel across different time zones or from doing shift work. Jet lag affects sleeping and waking. It also influences eating and working. There are various ways to reduce symptoms that include altering your sleeping patterns. You should also avoid alcohol and caffeine intake and try to get enough sunlight exposure on arrival.