Medical Centric

JET LAG

Men's Health, Women's Health / By

JET LAG

Jet lag is a physiological condition that results from a disruption in the body’s internal clock (circadian rhythms) caused by rapid long-distance travels across multiple zones.

  • Technically, jet lag is a temporarily sleep problem but it can affect comfort
  • The condition may persist for several days before the traveler is fully adjusted to the new time zone.
  • The more time zones a person crosses within a short period, the more severe the symptoms are likely to be.
  • The older a person also is, the more severe the symptoms and the longer it will take the body clock to adjust into sync.
  • Children usually have milder symptoms; this allows them to recover faster.
  • People who are jet-lagged usually experience motor vehicle accident due to drowsy driving.

CAUSES

Our body has its own internal clock, or circadian rhythms, that regulates daily activities such as when to sleep and when to stay awake, eating, and body temperature regulation.

Traveling across multiple time zones put the circadian rhythm out of sync with the destination time, as it experiences daylight and darkness contrary to the rhythm to which it has grown used to.

As the body struggles to cope with this new schedule, the sleep-wake cycle, along with other body functions such as bowel habits and hunger may become affected.

Sunlight is a key influence on the internal clock. This is because the regulation of melatonin, a hormone that helps synchronize cells throughout the body is influenced by light.

Certain factors that may put you at higher risk include:

  • The number of time zones crossed.
  • Flying east. Traveling eastward reduces hours from our days, giving our body less time to adjust and sync up. For example, a traveler going from Washington D.C to Mecca loses eight hours. This means that meals, sleep, bowel habits, and other daily routines are pushed ahead eight hours.
  • Frequent flying such as seen in pilots, flight attendants, and business travelers
  • Being an older adult
  • Alcohol use during long flights
  • Preexisting conditions such as stress, sleep deprivation, and poor sleep habits prior to travel.
  • Flight conditions

SYMPTOMS

  • Daytime fatigue
  • Mood changes
  • Disturbed sleep, such as excessive sleepiness, insomnia, or early waking
  • Problems with concentration and functioning at the usual level
  • Stomach problems, constipation or diarrhea
  • Feeling unwell
  • Loss of appetite
  • A heavy, aching headache
TREATMENT

Jetlag 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 that is always bothered by jet lag, the doctor may prescribe medications especially sleeping pills, or light therapy.

Certain tips that may help prevent jetlag includes:

  • Avoiding alcohol
  • Avoiding caffeine
  • Staying active during the flight such as doing exercises, walking along the aisle, stretching
  • Drinking plenty of water
  • Wearing comfortable shoes and clothes
  • Choosing flights that arrive in the early evening at your destination
  • Breaking up your trips if you are traveling across eight, 10, or even 12 time zones.

On arrival:

  • Staying away from heavy meals or strenuous exercise
  • Spending time outdoors preferably in the sun