Jet Lag

What is Jet Lag? 

Jet lag is described as a circadian rhythm sleep disorder. This is a short-term sleep problem that can affect anyone to varying degrees when they travel across multiple time zones. The symptoms of jet lag occur when the circadian rhythm (body clock) is still in your original time zone instead of the time zone you have traveled to.

Circadian rhythms (body clock) are your body's patterns during a 24-hour period. The brain guides these rhythms, with factors such as light and travel affecting them. Circadian rhythms affect several other body processes, such as body temperature, hormones, and digestion. 

Causes of Jet Lag

Jet lag is a result of a disruption to your circadian rhythms, the influence of sunlight, and airline cabin pressure and atmosphere, all play a role. Jet lag symptoms can present anytime you cross two or more time zones, as this puts your circadian rhythms (internal clock) out of sync. Your internal clock is responsible for regulating your sleep-wake cycle. It may take a few days for your circadian rhythms to regulate and your bowel habits and hunger to normalize. 

Sunlight is a significant influence in regulating your internal clock, as light influences the regulation of the hormone melatonin. Melatonin helps synchronize cells throughout the body. When there is no light (artificial or natural), the pineal gland in the brain is stimulated to release melatonin. During the hours there is sunlight, the pineal glands release small amounts of melatonin. 

Research shows the changes in high altitude and cabin pressure associated with travel may cause some symptoms of jet lag, regardless of how many time zones you cross. Low humidity levels in planes can cause dehydration and contribute to jet lag symptoms. 

Risk factors that increase the likelihood of developing jet lag include: 

• Flying east. It may be harder to fly east as you "lose" time compared to flying west, where you "gain" time. 
• Being an older adult. Older adults may find it harder to recover from jet lag than younger adults. 
• The number of time zones crossed. The more time zones crossed, the more likely you are to experience symptoms of jet lag.  
• Being a frequent flyer. Those traveling frequently, such as flight attendants, pilots, and business travelers, are more likely to experience jet lag than those flying infrequently.

How is Jet Lag Diagnosed?

Jet lag is not usually diagnosed by a medical professional, as it is easily self-diagnosed based on recent travel(s) and symptoms. Jet lag is not a severe condition and typically resolves by itself within 2-4 days without any intervention. 

Contact your healthcare provider if you are concerned about persistent symptoms or if your body is not adjusting to new time zones. Your doctor may suggest a sleep study to evaluate whether your sleep disorder is due to jet lag or another reason.

Jet Lag treatment 

There is no cure for jet lag symptoms; however, there are many exercises, lifestyle techniques, and medicines that you can use or adopt to help reduce the effects of jet lag. 

• Circadin 2mg tablets. These tablets are available for purchase over the counter. Circadin is a prolonged-release tablet that contains the active ingredient melatonin, which helps treat insomnia. Circadin may help the circadian rhythm to regulate and adjust to the new time zone. Usually, one 2mg tablet is taken at night or an hour before you go to bed. You can use Circadin for two to four nights upon arriving in your new time zone. 

• Melatonin. Melatonin is a hormone released by the pineal glands in the brain that lets your body know that it is time to sleep. The release of melatonin from the brain is triggered when there is a lack of daylight. The pineal gland reduces or stops the release of melatonin when sunlight occurs. A disruption of your circadian rhythm can interfere with the regular release of melatonin. 

Alternative treatment options

Some lifestyle choices may help reduce jet lag symptoms or make them stop sooner. 

• Manage sleep time. Sleeping according to your new time zone can help your body clock adjust a lot quicker. 
• Drink water. Long flights can cause dehydration and worsen the symptoms of jet lag. 
• Avoid new foods. Different foods may cause additional stress to your digestive system. Foods that you are used to may help ease any digestive symptoms of jet lag. 
• Keep your sleeping space comfortable. Comfortable sleeping arrangements can help facilitate proper sleep, especially if you are experiencing insomnia from jet lag.    

On the plane, try exercises such as: 

• Turning your head
• Breathing deeply
• Raising your knees
• Swinging your arms overhead
• Contracting and relaxing your leg muscles
• Rolling your feet
• Raising your knees

When you arrive at your destination:

• Form a new routine. 
• Avoid napping as soon as you arrive.
• Try to stay outdoors as much as possible. 

Jet Lag Prevention

There are a few steps that you can follow to help reduce or prevent the effects of jet leg, such as: 

• Regulate bright light exposure. 
• Arrive early 
• Stay hydrated
• Stay on your new schedule 
• Try to sleep on the plane if it is nighttime at your destination
• Regulate light exposure
• Adjust your schedule before you leave