Description

Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who travels quickly through multiple time zones.

The body has its own internal clock, called circadian rhythms. The signal to your body when to stay awake and when to sleep.

Jet lag occurs because your body's internal clock is synchronized with the original time zone. Has not changed the time zone where you've traveled. The more time zones crossed, the more likely it is that you will experience jet lag.

Jet lag can cause daytime fatigue, discomfort, difficulty staying alert and stomach problems. Although the symptoms are temporary, they can affect your comfort during the holidays or on a business trip. But you can take steps to help prevent or reduce the effects of jet lag.

Symptoms

The symptoms of jet lag can vary. You may experience only one symptom, or you may have many. Jet lag symptoms can include:

  • Sleep problems such as not being able to fall asleep or waking up early.
  • Daytime fatigue.
  • Not being able to concentrate or function to their usual level.
  • Stomach problems, such as constipation or diarrhea.
  • A general feeling of not being well.
  • Changes of mood.

The symptoms are worse the farther you travel

Jet lag symptoms usually occur within a day or two after the travel through at least two time zones. It is likely that the symptoms become worse or last more time, more far you're traveling. This is especially true if you fly to the east. It usually takes about a day to recover for each time zone crossed.

When to see a doctor

The Jet lag is temporary. But if you travel often and experience jet lag, you can benefit from seeing a sleep specialist.

Causes

A disruption in their circadian rhythms

Jet lag can occur at any time of crossing two or more time zones. The crossing of multiple time zones puts your internal clock is out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulating your sleep-wake cycle.

For example, if you leave New York on a flight at 4 in the afternoon on the Tuesday and arrive in Paris at 7 in the morning of Wednesday, your internal clock still thinks it's 1 in the morning That means you're ready for bed, as well as the Parisians are waking up.

It takes a few days for your body to adjust. In the meantime, your sleep-wake cycle and other functions of the body such as hunger and bowel habits are out of step with the rest of Paris.

The effect of the sunlight

A key influence on the circadian rhythms of sunlight. The light affects the regulation of melatonin, a hormone that helps the cells throughout the body are working together.

The cells in the tissue at the back of the eye transmit light signals to an area of the brain called the hypothalamus. When the light is low in the night, the hypothalamus signals to a small organ in the brain called the pineal gland to release melatonin. During hours of daylight, it produces the opposite effect. The pineal gland releases too little of the hormone melatonin.

Because the light is so crucial to your internal clock, you may be able to facilitate their adaptation to a new time zone is exposed to the light of day. However, the timing of the light needs to be done correctly.

The airline as the cabin pressure and the atmosphere

Some research shows that changes in the cabin pressure and the altitude associated with air travel may contribute to some of the symptoms of jet lag, regardless of travel across time zones.

In addition, the humidity levels are low in the plans. If you do not drink enough water during the flight, you can get slightly dehydrated. Dehydration can also contribute to some of the symptoms of jet lag.

Risk factors

The factors that increase the likelihood that you will experience jet lag include:

  • Number of zones crossed. The more time zones you cross, the more likely it is that you feel jet lag.
  • Fly towards the east. You may find that it is more difficult to fly towards the east, the "losing" the time, to fly west, when "gain time".
  • Being a frequent traveler. Pilots, flight attendants and business travelers are more prone to suffer from jet lag.
  • Being an older adult. Older adults need more time to recover from the jet lag.

Complications

The accidents caused by drowsy driving may be more likely in people who are jet-lag.

Prevention

A couple of basic steps that can help prevent jet lag or reduce its effects:

  • Arrive early. If you have an important meeting or any other event that requires you to be at your best, try to arrive a few days before you give your body the chance to adapt.
  • Get plenty of rest before your trip. Starting with lack of sleep makes jet lag worse.
  • Gradually adjust your schedule before you leave. If you are traveling east, try going to bed an hour earlier each night for a couple of days before your trip. If you're flying, to go to bed an hour later several nights before flying. If possible, eat meals at the same time that you're going to eat during your trip.
  • The time of exposure to bright light.Exposure to light is a prime influence on the circadian rhythm of the body. After traveling to the west, expose yourself to light at night to help you adjust to a later than usual time zone. After traveling east, you expose it to the light of the morning to adapt to a previous point of the area. The only exception is if you have traveled through more than eight time zones. Its body could be mistaken early light of the morning to the night the night. It could also confuse the light of the late afternoon to the early morning light. So if you've traveled to more than eight time zones to the east, to wear sunglasses and avoid bright light in the morning. Then, enable the largest possible amount of sunlight in the afternoon during the first days in your new location. If you have traveled to the west for more than eight time zones, avoid the light of the sun a couple hours before dark for the first few days to adjust to the local time.
  • Stay in your new schedule. Set your watch or phone to the new time before you leave. Once you reach your destination, try not to sleep until the local of the night, no matter how tired you are. Try to time your meals with local time of eating too much.
  • Stay hydrated. Drink plenty of water before, during, and after your flight to counteract the effects of dry cabin air. Dehydration can make the symptoms of jet lag worse. Avoid alcohol and caffeine, as they can dehydrate you and affect your sleep.
  • Try to sleep on the plane if it is nighttime at your destination. Ear plugs, helmets and masks eye can help block out the noise and the light. If it is daytime where you are going, to resist the temptation of sleep.

The time of exposure to bright light. Exposure to light is a prime influence on the circadian rhythm of the body. After traveling to the west, expose yourself to light at night to help you adjust to a later than usual time zone. After traveling east, you expose it to the light of the morning to adapt to a previous point of the area.

The only exception is if you have traveled through more than eight time zones. Its body could be mistaken early light of the morning to the night the night. It could also confuse the light of the late afternoon to the early morning light.

So if you've traveled to more than eight time zones to the east, to wear sunglasses and avoid bright light in the morning. Then, enable the largest possible amount of sunlight in the afternoon during the first days in your new location.

If you have traveled to the west for more than eight time zones, avoid the light of the sun a couple hours before dark for the first few days to adjust to the local time.

Treatment

The Jet lag is temporary and usually does not need treatment. Symptoms often improve within a couple of days, despite the fact that sometimes last longer.

If you are a frequent traveler, was bothered by jet lag, the doctor can prescribe light therapy or medications.

Light therapy

Your body's internal clock is influenced by the sunlight, among other factors. When you travel across time zones, your body has to adapt to a new schedule of programming. This allows you to fall asleep and awake at the right time.

A way of adapting to a new schedule of programming is through light therapy. This involves exposure to artificial bright light or the light that mimics the light of the sun. Use the light for a specific amount of time in which we are meant to be awake. Light therapy comes in a variety of forms, including a light box that sits on a table, a desk lamp or a light visor that you wear on your head.

The light therapy can be useful if you're a business traveller, and are often far away from natural light during the day in a new time zone.

Drugs

  • Nonbenzodiazepines, such as zolpidem (Ambien, Edluar, ZolpiMist), eszopiclone (Lunesta) and zaleplon (Sonata).
  • Benzodiazepines, such as temazepam (Restoril), and midazolam (Nayzilam).

You can take these medications are sometimes called sleeping pills during the flight and for several nights after, as it adjusts to a new time zone. The side effects are uncommon, but may include nausea, vomiting, amnesia, sleepwalking, the confusion and the morning of the drowsiness.

Although these medications seem to help you sleep better and longer, you can still feel the symptoms of jet lag during the day. The drugs are usually only recommended for people who have not been helped by other treatments.

Lifestyle and home remedies

The light of the sun

Exposure to sunlight helps reset your internal clock. It is the most powerful natural tool for the regulation of the sleep-wake cycle.

Morning exposure to bright light may help you adjust to an earlier point in the area after travelling to the east. The light of the afternoon, helps you adapt to a later time in the area after traveling to the west.

Plan ahead to determine the best time for exposure to light based on your departure and destination points, and in general, the sleep habits:

  • Prior to your trip. You can start light therapy for up to three days before you travel to help you adapt to the new time zone once you arrive. If you are traveling east, try waking up an hour earlier than normal wake time and get at least one hour of exposure to light. Do this every day until you leave for your trip, waking up an hour earlier each day. Also to adjust your bedtime an hour earlier each night if possible. To the west of the trip, delay its wake and bedtime.
  • In its place of destination.If you have traveled in the east and is crossed from 3 to 5 time zones, try to avoid the light of day in the early hours of the morning. Try to get several hours of exposure to bright light in the mid-to late-morning. If you're crossing time zones more or travelling towards the west, to avoid the bright light of the morning of arrival, but look for the sun in the afternoon. During the day, dark glasses, it can help to block out the light when you need to avoid exposure. In the night, drawing the window blinds, or curtains, or to use a sleep mask. For each day of your trip, gradually change their exposure to the light before.

In its place of destination. If you have traveled in the east and is crossed from 3 to 5 time zones, try to avoid the light of day in the early hours of the morning. Try to get several hours of exposure to bright light in the mid-to late-morning.

If you're crossing time zones more or travelling towards the west, to avoid the bright light of the morning of arrival, but look for the sun in the afternoon. During the day, dark glasses, it can help to block out the light when you need to avoid exposure. In the night, drawing the window blinds, or curtains, or to use a sleep mask. For each day of your trip, gradually change their exposure to the light before.

The combination of the exposure to the light exercise, such as walking or jogging can help you to adapt to the new times, even faster.

Caffeine

Drinks with caffeine such as coffee, espresso drinks and foods may help to counteract the drowsiness during the day. Choose drinks with caffeine wisely. Do not have any caffeine after noon, as that can make it even more difficult to fall asleep or to sleep well.

Alternative medicine

Melatonin

As a sleep aid, melatonin has been widely studied and is a common treatment for jet lag. The most recent research seems to show that the melatonin helps you sleep well during the times when you would usually not be resting, which is beneficial for people with jet lag.

Your body tries to melatonin as the darkness of the signal, so that the melatonin tends to have the opposite effect of the bright light.

The moment you take the melatonin is important. If you have flown in this, and need to reset your internal clock to an earlier schedule, take melatonin at night in the new time zone. You can take it until it adjusts to the local time.

If you have flown west, and you need to reset your body's internal clock to a later schedule, take melatonin in the morning in the new time zone to adjust.

A dose as small as 0.5 mg seems as effective as the administration of a dose of 5 milligrams or higher, although some studies have shown that higher doses are better able to make that dream. Take melatonin 30 minutes before bedtime. Or ask your health care provider about the proper timing.

The side effects are uncommon, but can include dizziness, headaches, daytime sleepiness, loss of appetite, and, possibly, nausea and disorientation. Do not drink alcohol when taking melatonin.

Other possible remedies

Some people use exercise to try to alleviate the effects of jet lag.

If you want to try an alternative therapy, such as a herbal supplement, be sure to consult with your doctor first. Some therapies can interact with other medications or cause side effects.

Symptoms and treatment of Jet lag disorder