Jet Lag: Curse of the Weary Traveler
By Amanda Ward, Paragon’s Director of Global Consulting Services based in London, UK
As we move into summer and begin planning those wonderful vacations, we examine a common ailment and some cures to combat the symptoms that can range from simply unpleasant to almost debilitating. Most people who have traveled by airplane have experienced jet lag but few people understand why it occurs.
What is jet lag?
Jet lag is a medical condition known as desynchronosis; a physiological condition which results from alterations to the body’s circadian rhythms resulting from rapid long-distance travel on a jet airplane. Jet lag occurs when a body clock falls out of synchronization with the destination time. The body experiences daylight and darkness contrary to the rhythms to which it has grown accustomed; therefore, the body’s natural patterns are upset. Rhythms that dictate times for eating, sleeping, hormone regulation and body temperature variations no longer correspond to the new environment. While the body realigns the rhythms and the new daily routine, it is “jet lagged.” NASA estimates that the body requires approximately one day per time zone to adjust its circadian rhythm.
Who suffers from jet lag?
Anyone can suffer from jet lag, regardless of how often they travel by plane or their age. However, it is more common in people over the age of 60 and thought to be less common in babies and children. The speed at which the body adjusts to the new schedule depends on the individual; some people may require several days to adjust to a new time zone, while others experience little disruption.
What are jet lag symptoms?
The symptoms of jet lag are different for everyone, and also depend on how many time zones you have crossed and in which direction you have traveled. Usually it makes you feel tired and low in energy during the day. It disturbs your sleep, so you may have trouble getting off to sleep, or wake up often at night or early in the morning. You might have difficulty concentrating, and be a bit clumsy or irritable because you are so tired. You may also have other symptoms, such as indigestion, altered bowel habits and low appetite, and feel generally unwell.
Natural ways to combat jet lag
Since the experience of jet lag varies among individuals, it is difficult to recommend one specific remedy. Gradual adjustment over the course of several days, while maintaining a regular sleep length of seven to eight hours should reduce fatigue. To avoid jet lag think ahead and synchronize your body clock before you travel. If you’re traveling east, try going to bed earlier for a couple of nights. If you’re traveling west, go to bed later.
The following suggestions can also help to reduce the effects of jet lag:
- Drink plenty of water before, during and after the flight to avoid dehydration.
- Don’t drink lots of alcohol. The pressurized air in the airplane increases body dehydration substantially, and alcohol affects the body clock by not giving you a full and refreshing sleep.
- A short episode of moderately intense exercise may help reset your body clock after arrival.
- Try to fit in with the daily routine and activities of the new time zone as soon as possible – eat when they eat and sleep (or at least rest) when they sleep.
- When the goal is to catch-up with local time (vs. fall-back to), avoid afternoon naps and eat an early and carbohydrates-rich, low-protein dinner.
- As soon as you board your flight, adjust your watch to the destination time.
- If you arrive in the evening, try not to sleep too much on the plane so that you can go to bed when you arrive. And sleep as much as you can if your flight arrives in the morning, so you can stay awake through the day.
- Natural light can help your body clock adjust. If you traveled west, try to get more morning light after you arrive and avoid it in the afternoon. If you went east, seek afternoon light and avoid morning light.
Lastly, know yourself and plan your travel accordingly. Can you sleep on planes or not? If you can sleep soundly whilst you travel through the air, then schedule your flight to include an “overnight” trip which means one that arrives at your destination in the morning. If you can only snooze for a few moments, you should schedule a “daytime” flight that lands in the late afternoon or evening, at which time you’ll be so exhausted from a prolonged lack of sleep that you’ll be able to fall asleep at the right time.
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