Jet Lag

Jet lag, medically refered to as desynchronosis, is a physiological condition which results from alterations to the body's circadian rhythms resulting from rapid long-distance transmeridian travel on high-speed aircraft. It is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones. Our bodies have a sort of internal biological clock that follows a 24-hour cycle, called a circadian rhythm. A tiny part of the brain called the hypothalamus acts like an alarm clock to activate various body functions such as hunger, thirst, and sleep. It also regulates body temperature, blood pressure, and the level of hormones and glucose in the bloodstream. To help the body tell the time of day, fibers in the optic nerve of the eye transmit perceptions of light and darkness to a timekeeping center within the hypothalamus. So, when the eye of an air traveler perceives dawn or dusk many hours earlier or later than usual, the hypothalamus may trigger activities that the rest of the body is not ready for, and jet lag occurs.

Symptoms Of Jet Lag

 

The symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include:

• Disturbed sleep. Sleep disruption includes trouble falling asleep, early awakening, trouble remaining asleep.
• Poor performance on mental tasks and concentration, increased fatigue, headaches, and irritability.
• Problems with digestion, including indigestion, changes in the frequency of defecation and consistency of feces.

Causes

• The influence of sunlight is one main cause for jet lag. A key influence on your internal clock is sunlight. That's because light influences the regulation of melatonin, a hormone that helps synchronize cells throughout the body. Certain cells in the tissue at the back of your eye (retina) transmit the light signals to hypothalamus. 
• At night, when the light signal is low, the hypothalamus tells the pineal gland, a small organ situated in the brain, to release melatonin. During daylight hours, the opposite occurs, and the pineal gland produces very little melatonin.
• You may be able to ease your adjustment to your new time zone by exposing yourself to daylight in the new time zone so long as the timing of light is done properly.
• Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. 
• Humidity levels are low in planes. If you don't drink enough water during your flight, you can get slightly dehydrated. Dehydration may also contribute to some symptoms of jet lag. 

 Home Remedies For Jet Lag

 

The disruption of normal schedules caused by flying and especially jet lag completely change your sleep patterns. If you're traveling between time zones, you can try some of these home remedies to cope up from jet lag.

 

1. Sunlight

• Use sunlight to reset your internal clock. It's the most powerful natural tool for regulating the sleep-wake cycle.
• Morning light exposure can usually help you adjust to an earlier time zone (traveling eastward), while evening light helps you adapt to a later time zone (traveling westward). Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster.

2. Follow A New Schedule before you leave

• If you’re traveling east, start moving your bedtime earlier. Shift it a half-hour earlier each night for several nights before you leave.
• If you’re traveling west, do the opposite. You can also try moving your mealtimes closer to the time you’ll be taking them at your destination.

3. Adapt To Your New Schedule

• Change your watch when you get on the plane. This is mostly psychological, but it helps you get into the mind-set of what you’ll be doing in the place where you’re going.
• Try to sleep on the plane if it’s nighttime where you’re going or stay awake if it’s daytime but don’t force it. It can be difficult to force yourself to sleep and that can cause frustration, which can then prevent sleep. If that happens, just try to rest as much as possible.

4. Stay Hydrated

•  Drink water before, during, and after your flight to counteract dehydration.

5. Drink Caffeine

• Beverages with caffeine such as coffee, soft drinks may help offset daytime sleepiness. Drink caffeinated drinks judiciously. Avoid caffeinated beverages after midday since caffeine consumed after that time may make it even more difficult to fall asleep or sleep well.

6. Melatonin

• Melatonin, a natural hormone secreted in our bodies helps regulate our circadian rhythms so that we sleep at night. It is also sold out as a supplement to combat jet lag and aid sleep.
• Melatonin can interact with medications, and if taken incorrectly can actually disrupt sleep, so be sure to consult your doctor before trying it.

7. Eat Sensibly

• You should not take heavy meals containing high carbs, fatty foods before bedtime. Because heavy meals close to bedtime disrupts your sleep.

8. Take A Hot Shower Before Bedtime

• A hot shower can ease sore muscles from travel and help you relax. The drop in your body temperature when you get out of a bath may also make you sleepy.

 Treatment

 

Jet lag is generally temporary and usually doesn't need treatment. Symptoms often improve within a few days. If the home remedies don't work out and the symptoms aren't improved, then you need to consult a physician for the treatment. The physician may prescribe you with few medications or light therapy.

 

Medications:

• Nonbenzodiazepines, such as zolpidem (Ambien), eszopiclone (Lunesta) and zaleplon (Sonata).
• Benzodiazepines, such as triazolam (Halcion).

• These medications sometimes called sleeping pills may help you sleep during your flight and for several nights afterward. Although these medications appear to help sleep duration and quality, they may not lessen daytime symptoms of jet lag. These medications are usually only recommended for people who haven't been helped by other treatments.

Light therapy:

• Your body's internal clock or circadian rhythms are influenced by exposure to sunlight, among other factors. When you travel across time zones, your body must adjust to a new daylight schedule and reset, allowing you to fall asleep and be awake at the appropriate times.
• Light therapy can help ease that transition. It involves exposing your eyes to an artificial bright light or lamp that simulates sunlight for a specific and regular amount of time during the time when you're meant to be awake.

Conclusion

 

It's not possible to prevent jet lag, but there are things you can do to reduce its effects. By following the above home remedies you can quickly recover from the jet lag. If the home remedies aren't working for you its better to consult a physician as soon as possible for the treatment.