Make an Appointment
Talk to DoctorOverview
Jet lag, or jet lag disorder, is a temporary condition that impacts sleep patterns for individuals who rapidly traverse multiple time zones. This condition arises because the body operates on its own internal clock, known as circadian rhythms, which dictate sleep and wakefulness cycles. When you travel swiftly across different time zones, your internal clock remains aligned to your original time zone instead of adjusting to the new one, leading to jet lag. The severity of jet lag often correlates with the number of time zones crossed, causing various symptoms including daytime fatigue, feelings of malaise, difficulty maintaining alertness, and gastrointestinal issues.
Although the symptoms of jet lag are temporary, they can significantly impact one’s enjoyment and performance during vacations or business trips. However, there are proactive measures that can be taken to mitigate or even prevent the onset of jet lag. By understanding the mechanisms of jet lag and its effects on the body, travelers can adopt strategies to align their internal clocks with their new environment, reducing the discomfort associated with this disorder and enhancing their overall travel experience.
Symptoms
Jet lag symptoms can manifest in various ways, and you might encounter one or multiple symptoms, such as:
- Sleep difficulties, including trouble falling asleep or waking up early.
- Impaired focus or reduced functionality compared to your usual level.
- Stomach issues like constipation or diarrhea.
- A general sense of unwellness.
- Extreme tiredness at daytime.
- Headaches
- Irritability
- Mood changes
Symptoms of jet lag usually appear within one to two days after crossing at least two time zones. The intensity and duration of these symptoms often escalate with longer travel distances, especially when traveling eastward. Typically, it takes approximately a day to recover for each time zone crossed.
While jet lag is temporary, frequent travelers experiencing recurrent jet lag may find consulting a sleep specialist helpful in managing their symptoms.
Causes
Jet lag, often encountered by travelers crossing two or more time zones, disrupts the body’s internal clock, known as circadian rhythms. These rhythms govern not only our sleep-wake cycle but also influence various bodily functions, including appetite and digestion. Adjusting to a new time zone typically requires a few days, during which one’s daily routines might feel out of alignment with the local schedule.
The influence of sunlight on circadian rhythms
The production of melatonin, a hormone pivotal for synchronizing our cellular functions, is significantly influenced by sunlight. The process begins in the eye, where light is detected and signals are sent to the brain’s hypothalamus. This triggers the pineal gland to adjust melatonin release according to the time of day—increasing it at night to promote sleep, and decreasing it during daylight to help us stay awake and alert. Leveraging natural light exposure at strategic times can aid in quicker adaptation to new time zones.
Additional contributors to jet lag
- Air pressure and altitude: Research suggests that the altered cabin pressure and high altitudes experienced during flights may play a role in jet lag symptoms, even without crossing time zones.
- Airplane cabin humidity and water intake: The typically low humidity levels found in airplane cabins can lead to dehydration if not countered with adequate water intake, potentially intensifying the effects of jet lag.
Risk factors
Factors that heighten the probability of experiencing jet lag include:
- The number of time zones crossed: The greater the number of time zones you traverse, the more susceptible you are to feeling jet lag.
- Flying east: It might be more challenging to cope with jet lag when flying east, leading to a “loss” of time, compared to flying west, which involves a “gain” in time.
- Being a frequent flyer: Individuals frequently engaged in air travel, such as pilots, flight attendants, and business travelers, are more prone to experiencing jet lag.
- Being an older adult: Older adults may require more time to recover from jet lag compared to younger individuals.
Treatment
Jet lag is a temporary condition that often resolves without treatment within a few days, though symptoms can sometimes persist longer. For frequent travelers, various strategies including light therapy, medications, and natural remedies can help mitigate the effects of jet lag.
- Light therapy: Light therapy helps adjust your body’s internal clock to a new daylight schedule, facilitating sleep and wakefulness at appropriate times. This method uses devices that emit bright light mimicking sunlight, such as light boxes, desk lamps, or visors. It’s particularly beneficial for business travelers with limited daylight exposure.
- Medications: These sleeping pills can be used during flights and for several nights after to adjust to a new time zone. Side effects may include nausea, vomiting, amnesia, and morning sleepiness. Medications are recommended for those who do not benefit from other treatments.
- Nonbenzodiazepines: Includes zolpidem, eszopiclone , and zaleplon.
- Benzodiazepines: Includes temazepam and midazolam.
- Sunlight: Exposure to sunlight is the most effective natural method to reset your internal clock. Morning light aids adjustment to earlier time zones, while evening light helps with later ones. Planning light exposure before and after travel can enhance adjustment.
- Caffeine: Caffeinated beverages like coffee and soft drinks can counteract daytime sleepiness. It’s advisable not to consume caffeine after midday to avoid sleep disturbances.
- Alternative medicine:
- Melatonin: Acts as a sleep aid by signaling darkness to your body. Timing is crucial; take it nightly for eastward travel and in the morning for westward travel to adjust to local time. Side effects are rare but can include dizziness and headaches.
- Additional remedies
- Exercise can also help alleviate jet lag effects.
- Before trying herbal supplements or other alternative therapies, consult your health care provider to avoid interactions with other medications.
