Healthytalk8 Jet lag is a temporary sleep problem, that affects anyone who frequently travels across multiple time zones (1).
It’s not false that traveling can be exhausting, but many people don’t realize just how challenging it can be on the body as well.
Sure, traveling around the world in business class might make you feel like a millionaire, but the effects of jet lag are no joke.
In this article, we will cover what causes, prevent, risks, and ways to prevent jet lag before and during your travels.
What is Jet Lag?
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It is also known as circadian desynchrony is a sleep disorder in which there is a mismatch in the body’s natural circadian rhythm.
Circadian rhythms, (our body’s internal clock, which tells our body when to sleep, and when to wake (2)
Traveling from east to west is referred to as phase delay of the circadian circle, whereas going west to east is phase-advance of the circadian circle.
Under a normal sleep cycle, a person sleeps at night and is alert during the day, which keeps the overall body healthy.
But the change in geographic location affects their circadian rhythm since sunrise and sunset occur at different times in different locations.
Reasons
The common reason for jet lag is traveling across a number of time zones, similar to issues often induced by shift work and sleep disorders.
There are some other reasons for jet lag which include:
Rapid travel
It is the most common reason for jet lag.
Rapid travel across multiple time zones, in which the circadian system is not able to adjust to the rapid shift in time zones.
Traveling east by 6 to 9 time zones causes the biggest problems, as it is desirable to avoid light in the morning (13).
However, traveling west causes fewer problems, because during this time sufficient sun exposure was seen.
Lack of Light
Darkness switches on melatonin secretion (It is responsible for sleep and wakes to upcycle) exposure to strong light switches it off.
Melatonin also synchronizes cells throughout the body, and certain cells that live backward to eye tissue to transmit the light signal to the brain.
And as we know that during low light, the brain release melatonin, to give us sleepiness, but during daylight low melatonin produces.
Even many research studies showed that natural light exposure is an effective way to counteract jet lag.
Check Out – What Is Light Therapy? How Does It Work? Pros, And Cons
Stress
Research has shown linked chronic long-term disturbances associated with jet lag to stress, and cognitive deficits related to outcomes (3) (4).
Another study indicated that it is also allied with irritability, depressed mood, and poor sleep, which somewhere are linked to stress (5).
Being stressed can interfere with sleep, which can increase the jet lag symptoms.
Age
It is common problem that affects all age groups but may more affect older people because their recovery rate is slower than young adults (6).
Delayed sleep phase disorder
It is a medical disorder that refers to delayed sleeping time and delayed walking time due to a phase delay in the circadian rhythms.
If you have a sleep disorder, then your body’s internal clock has been disturbed by long air travel.
The sleep disorder often affects people who do shifts work at night, and the most common sleep disorder is sleep apnea.
Check Out – Common Things That Can Be Reasons For Night Sleeplessness
Other reasons might be causes of jet lag
- Past history of jet lag
- use of alcohol and caffeine
- airline cabin pressure and atmosphere
- long periods of sitting on a plane
Check Out – Foods Rich in Melatonin For a Good Night’s Sleep
Sign and symptoms
The most common symptoms include:
- Sleep disturbance with poor sleep and trouble falling asleep
- early awakening (when flying west)
- dizziness
- insomnia
- confusion
- mild anxiety
- fatigue
- indigestion
- reduced interest in and enjoyment of food (12).
- consistency of feces
Factors that increase jet lag symptoms include:
- Sleep deprivation
- prolonged uncomfortable sitting positions
- air quality and pressure
- stress
- excessive caffeine and alcohol intake
It can occur without crossing time zones, and it often disappears after one day accompanied by a night of good quality sleep (13).
Management
Jet lag is temporary and doesn’t need treatment.
Symptoms usually improve within a few days, though they may take longer.
If you are a frequent traveler and may experience jet lag, so the doctor may prescribe medications, such as sleeping pills, and light therapy.
Here are some effective and popular ways to treat or manage jet lag including:
Light therapy
It is the most popular way to reduce jet lag, mostly used by athletes (14).
Correct time lighting may contribute to an advance or delay of the circadian phase, which will be needed at the destination.
Light trigger our brain that it’s time to awake. Artificial light can also be effective for jet lag and seasonal affective disorder.
SAD is a mental disorder, where lack of sun exposure, especially in winter can lead to depression.
Short duration trips
It is an easy and effective way to reduce the chance of jet lag, where you can maintain the sleep cycle from home to the destination.
Jet lag symptoms can be reduced even more through a combination of light, and prescribed medicine Wikipedia article says.
Melatonin
The doctor may prescribe you melatonin pills, and some people also use melatonin pills as to sleep aid.
Melatonin is a hormone that produces by our brain in response to darkness also known as maintaining circadian rhythms (15)
It is one of the best ways to treat sleeplessness and promote sleep aid and a natural way to treat insomnia.
Even research showed that melatonin aids sleep during traveling, which makes it beneficial for people with jet lag.
Pharmacotherapy
It is also one of the effective choices to reduce insomnia-related jet lag.
Pharmacotherapy is a treatment of a disorder or disease with medication (14).
A study shows that it improved sleep quality with zolpidem and reduced awakening time in travelers across 5 to 9 time zones.
However, this may have some side effects such as amnesia, and confusion (15).
How do prevent or reduce jet lag?
Certain tips that may help prevent jet lag include:
- Avoiding alcohol
- stay active during the flight such as stretching, exercising, walking
- drinking enough water, to prevent dehydration
- avoid caffeine
- wearing comfortable clothes and shoes
- avoid overeating
- Arrive early (15)
- Try to sleep on the plane
- Drink chamomile tea or try relaxing essential oils like lavender to promote sleep
Some people may require several days to adjust to a new time zone, while others experience little disruption (14).
Effect on overall body
Jet lag can affect both the mental and physical health of individuals (14).
A 2002 study showed that relapse of major affective and mental disorders occurred more repeatedly when 7 or more time zones had been crossed in the past week.
Jet-lagged travelers may experience several health issues which include:
- Disturbed sleep
- rapid-eye-movement sleep
- daytime fatigue
- phase-shift of body temperature
- poor performance in mental and physical tasks
- decreased alertness
- headache
- nausea
BOTTOM LINE
Rapid travel across multiple time zones is the most common reason for jet lag.
It can affect anyone but temporarily, but older people are more prone to this because their recovery rate is slower than young adults.
Light therapy whether it is sunlight or artificial is the most popular and effective way to reduce jet lag.
