What is Jet Lag?
Never heard of desynchronosis? Chances are you have probably experienced it. That is the medical name for jet lag. Jet lag is a physiological condition, which normally manifests itself as fatigue and insomnia. Though, more experienced travelers may know that it can also include symptoms like anxiety, constipation, diarrhea, confusion, dehydration, headache, irritability, nausea, sweating, poor coordination, dizziness and even memory loss.
What Causes Jet Lag?
Jet lag is most frequently the result traveling rapidly laterally across time zones. Biologically speaking the cause is rooted in a disruption of the body’s circadian rhythm. All humans, and most plants and animals, have an internal clock that is set for a 24 hour cycle and helps the organism know when to sleep, eat, drink, and do other daily tasks. In humans, the clock is controlled by the hypothalamus. The hypothalamus is a part of the brain located directly above the brain stem. In humans, the clock also helps regulate body temperature, blood pressure, hormones and glucose levels.
The internal clock is naturally set by the light of the sun. Photoreceptors in the eye send signals to the hypothalamus to set the clock. When you travel the rhythm of the day no longer matches up with the settings of your circadian clock and your body must adjust. This is jet lag. New research reveals that light may help prevent jet lag.
How long do you have to travel to experience jet lag?
First of all, it should be noted that jet lag has nothing to do with the length of the flight. For example, a traveler taking a 10 hour flight from the United States to South America might not feel jet lagged at all as long as the trip is only north to south. Jet lag has to do with traveling laterally across time zones.
Secondly, the answer to this question depends on the person. In general, jet lag usually occurs when crossing three time zones or more. The more time zones you pass through the more jet lagged you will be. Though, some individuals are so sensitive they experience jet lag without traveling at all. They can be affected by changes in artificial lighting or even by the single hour change during daylight saving time.
The direction of travel can also make a difference. Usually travelers headed east have a more difficult time with jet lag because they “lose” time while those traveling west “gain” time.
What is the best way to recover from jet lag?
The best medicine for jet lag is time. In general, the body adjusts at the rate of one or two time zones a day. So, if you are crossing four time zones expect to take between two to four days to fully adjust. This process will work best if you go outside and get exposure to sunlight once you arrive at your destination. See more of our jet lag tips here.
Apart from that, dealing with jet lag will be easier if you are in good shape, avoid alcohol and caffeine, drink lots of water, and take your trip slowly with lots of stops in cities along the way.
Melatonin is also a useful natural remedy for jet lag. Melatonin is naturally produced in the body and secreted by the pineal gland in the brain as part of the body’s circadian rhythm. The suggested dose for melatonin is between 0.3 mg and 0.5 mg. After consulting your doctor, you can start taking the melatonin an hour before bedtime when you arrive at your destination. Three days of this routine should be enough to fully recover from jet lag.
How to prevent jet lag?
There are a number of steps you can take to prepare for jet lag ahead of time:
- You can begin adjusting to the time zone you will be traveling to ahead of time. If you are eastbound you should begin going to sleep an hour earlier each day. Or if you are heading west go to sleep and wake up an hour later each day, until you are adjusted to the time zone you will be traveling to.
- If you can not adjust your sleep schedule ahead of time Begin your trip as well rested as possible.
- Stay hydrated by drinking at least 8 ounces of water every hour you are in the air.
- Bring a pillow! So that you can try to sleep on the plane.