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Jetlag is commonly identified as a disruption of circadian rhythms that have been thrown out of sync. There are several ways to mitigate the effects of jetlag, but these preventative and treatment methods have varying results in individuals, and many have not been scientifically confirmed.
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It is predominantly caused by air travel at high speed across two or more time zones.
Our regular sleep routine or day-night routine is thrown out of sync from our usual time zone and requires time to acclimatize to the new destination time zone.
The earth rotates at about 15 degrees longitude every hour, and a full day will constitute 24 time zones that cover the 360 degrees of rotation of the earth.
The distance between the zones is greater at the equator due to the earth's curvature. The equator is 24 902 miles long, and each time zone will be 1 038 miles long.
The biology of our body is synchronized to the natural day-night clock of our fixed position on the globe, which regulates our sleep pattern.
Jetlag occurs when this synchronization is disrupted, and our body still produces melatonin at the time we were tuned into. Our body can adjust to different time zones at one to two time zones per day. This is why jet lag is defined as traveling across two or more time zones.
The American Academy of Sleep Medicine defines jetlag as a sleep-related syndrome that will result in daytime sleepiness or an inability to sleep at night after traveling through two or more time zones.
Jet lag is caused by your biological systems being thrown out of sync with your body's day-night pattern at your new destination.
A time difference of two or more time zones will result in jet lag symptoms that differ between individuals and may be more severe for older people than children and young adults.
The body can adjust naturally to a 1 to 1,5 change in time zone per day, but a difference of over two zones crossed in one day will bring on symptoms.
There are two groups of neurons in the brain that are separate but linked in function.
They are part of a structure called the suprachiasmatic nucleus (SCN), which is situated in the anterior portion of the hypothalamus at the base of the brain.
The SCN adjusts slowly to changes in time zones while biological body clocks and neuron groups adjust at different rates.
One of the groups of neurons is linked to deep sleep and responds to physical fatigue.
A separate group is linked to REM (rapid eye movement) sleep, and this group of neurons has difficulty adjusting to the new time cycle, resulting in the groups of neurons shifting out of sync.
In essence, jetlagthrows your body functions and your brain out of alignment, where your body adjusts faster than your brain to the new time zone.
Long periods of sitting on a plane in a confined space contribute to jet lag symptoms, as does the lack of oxygen and decreased air pressure in the aircraft cabin.
Dehydration is another cause of jet lag symptoms. The warm cabin temperature and low humidity are often amplified by consuming alcohol and caffeine products before and during the flight.
There is a range of jet lag symptoms, and the more common symptoms include:
People suffering from jet lag will experience one or more of the listed symptoms, which can begin immediately or within a few days of arriving in a new time zone.
Most people suffer more from jetlag when traveling east instead of traveling west.
This difference is noticeable as it is easier to delay your internal clock than advance it. The difference in lifestyle and other factors means that not every person who travels at speed through time zones will suffer from jetlag.
The severity of jetlag depends on a combination of factors that includes:
As mentioned, not all passengers are affected by jetlag in the same way
Because jetlag affects some passengers in different degrees, there is no set recovery time from jetlag; however, on average, it takes one day to recover from every time zone crossed.
You can reduce or prevent jet lag from short trips by scheduling activities to stay aligned with your home routine. This will keep your circadian rhythm in its usual functioning manner, and no adjustments will be necessary, even on your return home.
Longer trips that pass through several time zones will require acclimatizing to the day-night cycle of your destination. You can begin readjusting your circadian rhythm in the days leading up to your departure, which will minimize the effects of jet lag. Here are a few other things to consider that may help reduce jet lag:
If your symptoms persist or worsen after a week of arriving at your destination, it is best to consult a medical doctor.
You may be experiencing other symptoms not related to jet lag like fever, vomiting, a cough, sore throat, or flu-like symptoms. In this case, it's best to seek medical attention to clarify the cause and begin with treatment if necessary.
Jet lag influences your sleep, which affects your general health, and you may become more susceptible to health-related issues common in your new destination.
Suppose you feel that the symptoms of jet lag you are experiencing seem to be excessive at any time.
In that case, a medical examination will help reduce your stress level and give you peace of mind as you progress with aligning your circadian rhythm to your new destination.
