You must be familiar with the time difference between countries, but do you know what jet lag is? Those who take foreign flights to other countries sometimes suffer from flight sickness or jet lag. This complication occurs due to entering different time zones and can disturb sleep. In jet lag, you experience a disturbance in the circadian rhythm of sleep, which means that your body clock and sleep are disrupted. It is good to know more about this phenomenon and how to deal with it before traveling to other time zones. Stay with us.
What is jet lag?
Jet lag occurs when a person’s sleeping and waking patterns are disturbed. This can cause drowsiness, fatigue, irritability, lethargy, and confusion. In another definition, jet lag is a syndrome associated with excessive sleepiness during the day or when a person cannot sleep after crossing two or more time zones.
The body can naturally cope with changing 1 or 1.5 time zones per day, but crossing two or more time zones in one day can cause symptoms of jet lag. The more time zones a person travels in a short period, the more likely he will experience severe jet lag.
It is interesting to know that this phenomenon is more severe when traveling to the East than when traveling to the West, and the symptoms are usually at their most severe the day after arriving at the destination.
Why is traveling from West to East more difficult?
When traveling east, symptoms can seem more severe because the body has less time to recover. Traveling west adds hours to the day, but traveling East subtracts hours. Because of this, the person has less opportunity to catch up on sleep, which delays recovery from jet lag.
A study of 10 athletes showed that jet lag affected their athletic performance for up to 4 days after crossing eight time zones from West to East. Still, if they traveled in the opposite direction, performance improved significantly after two days. When traveling between north and south, the change of season can affect one. Of course, for jet lag to occur, travel must be from East to West or West to East.
What are the symptoms of jet lag?
The symptoms of jet lag will also be more severe in older people. Of course, not all people suffer from flight sickness, but 1 out of 3 people may not experience it. But what are the symptoms of jet lag?
The symptoms of jet lag can vary from person to person, but they usually include the following:
- Sleeping disorder at night;
- Difficulty waking up in the morning;
- contusion
- Drowsiness during the day;
- bad sleep quality;
- Impaired concentration and recall of information;
- Decreased mental and physical abilities.
Some people also experience these symptoms:
- digestion problems;
- nausea;
- dizziness;
- change in appetite;
- mild anxiety;
- The urgent urge to urinate at night.
In addition, people who travel to the East have more trouble sleeping at night, but people who travel to the West cannot wake up early in the morning. People whose sleep cycles are regularly disrupted are more at risk of contracting various diseases; Of course, researchers have not yet seriously confirmed this issue.
Why do we get jet lag?
Jet lag has an essential relationship with the circadian rhythm or the sleep-wake cycle.
What is Sarkardin’s rhythm?
Circadian rhythm is a 24-hour cycle that includes the body’s behavioral, physical, and biochemical functions. This rhythm regulates daily activities, including sleeping, waking, eating, and body temperature. Light is one factor that affects the circadian rhythm and plays a vital role in the occurrence of flight. Maybe the time zone change affects jet lag, but people who work different shifts get these symptoms without traveling.
Other influencing factors
The World Health Organization recommends limiting caffeine consumption before and during travel, as it can worsen jet lag symptoms. Symptoms can become more severe due to dehydration and reduced sleep quality. It is better to avoid heavy meals as well because they cause more discomfort.
Also, the air pressure in the plane is lower than the pressure at sea level, so less oxygen may reach the body during the trip. This causes lethargy, which can make jet lag symptoms worse. Research shows that oxygen therapy can effectively reduce jet lag’s effects.
What is the scientific reason for jet lag?
It seems that jet lag disrupts the function of two groups of nerve cells in the brain. These neurons are part of the suprachiasmatic nucleus (SCN) structure and are located in the anterior part of the hypothalamus in the brainstem. Scientists believe that the SCN adjusts slowly to time zone changes, but the body clock, or group of neurons, adapts at different rates.
One group of nerve fibers is associated with deep sleep and the effects of physical exertion, and another group controls rapid eye movement (REM) dreaming. The group that affects REM sleep has a more challenging time adapting to the new cycle, and because of this, the two groups of nerve cells, or the two body clocks, lose their coordination.
What factors disrupt the body clock?
An internal timing system controls the body clock. Changes in the light and dark cycle of day and night signal the body to adjust its function. Meal changes, exercise, and other daily activities also affect this cycle. Conditions that can throw off body clock synchronization include:
- traveling to different time zones and changing the process of light and darkness;
- working night shift or changing shifts frequently;
- Some sleep disorders.
Jet lag lasts until the body’s clock resets and adjusts to the new environment, interfering with sleeping, waking, eating, and other daily activities.
Is there a cure for jet lag?
There is currently no cure for jet lag that can reset the body clock, but researchers have explored several methods. One of the popular methods is light control, which has been researched with one or more of the following:
- chronobiotic drugs, such as melatonin, which change the sleep rhythm;
- Medicines such as benzodiazepines, which help people sleep while traveling;
- stimulant drugs, such as caffeine;
- Medicines used to treat sleep apnea or other sleep disorders, such as modafinil;
- Arrangement of in-flight meals.
Melatonin is a natural hormone that the body releases during the evening to tell the body that it is time to sleep. Although there is not enough evidence to prove that melatonin pills work, many people use them. Some also use sleeping pills, but these pills can be addictive and should be used for a short period under the supervision of a doctor.
How to prevent jet lag?
The best way to manage or reduce jet lag is to focus on the factors that make it worse, such as changing meal times and exercise. Following these tips will help you minimize jet lag:
while traveling
- Drink plenty of water and limit your caffeine intake while traveling.
- Try to be active during your trip with exercise and relaxation. You can walk into the cabin during the flight with the permission of the flight attendant.
- On the way, sleep when it is a night at your destination.
- Dim the light by using a blindfold to help you fall asleep.
Before and after reaching the destination
- In the last few days before the trip, sleep 1-2 hours earlier than usual.
- As soon as you reach your destination, follow the schedule and sleep according to your destination.
- Spend time outdoors, as natural light will help you adjust to your new destination.
- Avoid sleeping late (after midnight) and sleeping during the day.
- Exercise to stay alert after your trip.
- If necessary, you can sleep for 20 minutes or less upon arrival.
- After traveling west, look for bright lights at dusk, and after traveling east, during the morning.
- If your trip lasts only 2-3 days, adjust your sleeping and eating schedule to your destination before leaving and at home.
Some people use melatonin supplements to reduce jet lag, but evidence of their effectiveness is limited.
final word
In a domestic flight, especially in small countries, the passenger rarely gets jet lag. On a foreign flight to the East or West, your circadian sleep rhythm is disrupted, and crossing two or more time zones can cause unpleasant symptoms during travel. This condition occurs due to the inconsistency of the body clock with the environment and can be accompanied by bruises, sleep disorders, digestive changes, and other symptoms. Although there is no cure for jet lag, you can reduce its effects by following simple tips and having a pleasant trip.
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