Jet lag is a fatigue state caused usually by travelling to different time zones. It is important to learn how to avoid jet lag to quickly nip it in the bud once we experience it.
What is jetlag?
Jet lag is defined as the temporary sleep problem that can affect anyone who may travel across different time zones. The body has its own internal clock which is called the circadian rhythm. It signals the body when to stay awake and when to sleep. It is linked to the time zone that individuals reside in.
Jet lag occurs when one travels to a different time zone, the more time zones crossed the more likely to experience jet lag. Although symptoms of jetlag are temporary, they can affect the vacation vibe.
Symptoms of jet lag
There are many ways to experience jet lag and it may differ in individuals. Symptoms of jet lag include:
– Daytime fatigue
– General feeling of unwell
– Drowsiness during the day
– Headaches and mood changes/irritability
– Sleep problems, unable to fall asleep or wake early.
– Stomach problems such as constipation/diarrhea.
These symptoms usually occur within days of traveling, and worsen the longer you travel.
Causes and risk factors of Jetlag
Traveling via plane makes jetlag worse. The body is moving much faster than the brain and circadian rhythm takes time to change. Other aspects of travel contribute to jetlag and make symptoms worse:
– Sitting for long periods on the plane
– Lack of oxygen and decreased air pressure in the cabin
– Humidity and warm temperatures can cause dehydration which makes symptoms of jetlag worse.
There are certain risk factors that increase the likelihood of experiencing jet lag. The number of time zones crossed the more likely to feel jet lag. Individuals traveling east are more likely to have jetlag as we lose time when we travel east however we gain time when traveling west. People who travel frequently or are older in age take longer to adjust to the effects of jet lag.
How to avoid jet lag?
There is no guaranteed strategy on avoiding jet lag however research shows that there are ways to minimize or at least reduce the effects of jet lag. Individuals should try and get plenty of rest before the trip begins and try to adjust the schedule to avoid travel fatigue.
Adjusting internal clock
If traveling east, one should try to go to bed one hour earlier each night for a few days or if traveling west, go to bed one hour later for a few nights. Individuals can also time bright light exposure to trigger the body’s circadian rhythm.
Hydration and Plane tips
People should try to stay hydrated, drink plenty of water before, during and after the flight to counteract the effects of the dry cabin. Avoid alcohol and caffeine later in the day as they can affect sleep at night. Sleeping on the plane if it’s night time at the destination would be a good start to getting into routine, however if it is day local time, it’s best to resist the urge to sleep.
Sunlight exposure
There is no fast way to cure jet lag however the symptoms of it can be treated by making healthy choices. Getting some sun during daylight hours can help to reprogram alertness and helps the body recognise awake times. Settling into the sleep-wake schedule at the destination quickly may help.
Treatment for jetlag
Melatonin is a hormone our body naturally produces but it is also available as a supplement. Some research has indicated it is effective for jet lag, it can be considered at night if the body isn’t ready to sleep for those early wakes when continued sleep may be desired.
There are sleep aids that may help jet lag induced insomnia. These are prescription only and may help people fall asleep faster and for longer. Sleep aids are usually kept for certain sleep disorders due to their potential side effects.
Consult a doctor
Individuals with concerns to their sleep cycle should consult a health care professional. Before taking melatonin or any other sleep medication it’s best to consult a doctor to discuss the benefits of taking these medications.
Consult a doctor
Resources:
Your Guide to Sound Sleep After Travel (sleepfoundation.org)
