What is jet lag and how to prevent it?

Jet lag is the change in circadian rhythm caused by air travel with large time difference

Edited and resized image of Mantas Hesthaven, is available on Unsplash

Jet lag (reduction of jet plane, 'jet plane'; and lag, 'delay'; both in English), also known as time zone shift syndrome, is a term that refers to the alteration in the circadian rhythm of the human body after time zone changes caused by long air travels. Symptoms of jet lag they are usually physical and psychological problems, especially in the sleep cycle, caused by hormonal changes.

How does jet lag occur

The biological cycle of almost all living things is based on a period of about 24 hours. This cycle, known as the circadian rhythm, is influenced by light, temperature, tidal movement, wind, day and night. It regulates the body's physical, chemical, physical and psychological activity, influencing digestion, wakefulness, sleep, cell regulation and body temperature.

When you travel, the circadian rhythm can get out of balance once you arrive at your destination. On a flight leaving São Paulo on a Monday at 4 pm and arriving in Rome at 9 am on a Tuesday, for example, the body still feels that it is on Monday and that it is 4 am. That way you end up staying awake longer.

Despite this, the pressure on planes can be beneficial, as it is lower than that on the ground, being similar to being on a mountain 2.5 km above sea level. Lower atmospheric pressure decreases the amount of oxygen in the bloodstream, leaving the person lethargic, which can encourage sleep.

Some of the main symptoms of jet lag include:

sleep disorders, insomnia, lethargy and fatigue
heavy and sore head feeling
irritability, confusion and difficulty concentrating
mild depression
loss of appetite
feeling dizzy and restless
gastrointestinal disorders such as diarrhea or constipation

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The greater the time difference, the more severe the jet lag . It is also more severe in people in poor health or in the elderly. Children usually recover quickly.

Why is it harder to travel from west to east?

When traveling east, symptoms are more severe because our bodies have less time to recover. It is as if the plane is flying "fleeing" from the sun. Traveling west adds hours to our days, while traveling east reduces them. This means that when traveling east, the organism has less time to adjust and synchronize the circadian rhythm.

Traveling from north to south or south to north can cause different problems as there are significant differences in seasons.

However, for the jet lag occurs, there must be an east-west or west-east movement. Flying directly south of Chicago to Santiago, Chile, for example, can cause discomfort, but it doesn't. jet lag .

Also, the jet lag it does not usually occur on journeys that are only one or two time zones apart. The more time zones apart, the worse the symptoms.

How to reduce jet lag symptoms

alcohol and caffeine

The World Health Organization (WHO) points out that the consumption of alcohol or caffeine during or before the flight can worsen the symptoms of jet lag .

Also, drinking alcohol increases the need to urinate, which can interfere with sleep. And, despite inducing the feeling of drowsiness, alcohol worsens the quality of sleep, which can increase the feeling of tiredness.

Caffeine and the discomfort of spending too much time sitting on the plane can also disrupt sleep patterns.

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stay healthy

Currently, there is no treatment for the jet lag , but some lifestyle adjustments can help minimize symptoms.

People who stay in healthy physical shape, get adequate rest, and maintain a balanced diet seem to have fewer symptoms of jet lag compared to those with unhealthy lifestyles.

reduce damage

Choose flights that arrive early in the evening, local time, so you can sleep around 10pm;
Prepare for a long flight east, getting up and going to bed early for several days in advance, and for a flight west, getting up and going to bed later;
Change the clock to the destination time zone as soon as you board the plane;
Stay active during your flight by exercising, stretching and walking along the aisle;
Drink water during the flight to avoid dehydration (causes fatigue);
Try sleeping on the plane if you're traveling east and into a new day. Bring ear plugs and eye masks to help reduce noise and light;
Arrive a few days early to adapt if you need to work or do some other activity that requires effort;
Arriving at the destination, expose yourself to sunlight, it keeps the body awake and will help the body to adapt faster to the new time;
If you need sleep, reduce distractions by turning off phones and muting electronics;
As with the appropriate times in the new routine, try to eat your biggest meal when the sun is at its strongest.

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Upon arrival:

Avoid heavy meals or strenuous exercise;
Spend time outdoors, preferably in the sun;
Sleep at "normal" time for the destination time zone.

The sooner you can adapt to local time, the sooner your biological clock will adapt to the new environment.

melatonin

Melatonin is a hormone that the body naturally produces in the hours before bed. But it is possible to buy melatonin supplement without a prescription to make you sleep when your body is fighting it.

Melatonin is fast-acting, so don't take more than 30 minutes before you fall asleep. Make sure you can also sleep a full eight hours when you take it. Melatonin can make you drowsy if you wake up before the effects wear off.

Learn more about this topic in the article: "What is melatonin?".

For other ways to sleep fast, take a look at the article: "How to sleep fast with 13 tips".

O jet lag it doesn't always require treatment, but some options are available if symptoms are bothersome and prevent you from performing your daily tasks. If symptoms persist, seek medical help.

Adapted from Medical News Today, Organic Facts and Healthline

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