A temporary disorder that causes sleep problems affecting usually people who travel across different time zones is called jet lag disorder. The body has an internal clock (known as circadian rhythms) that signals when the body needs to stay awake and when to sleep. This condition happens due to the synchronization of the internal clock with the original time zone. Therefore, as more time zones you travel, the more prone you are to have jet lag.
This condition can provoke extreme tiredness (fatigue) during the day, staying alert problems, stomach issues, and generally an unwell feeling. Despite the symptoms occurring for short periods, it may interact with your business trip or vacation. However, there are different steps that can help to prevent or avoid jet lag symptoms.
Symptoms
The symptoms usually are different among patients because it depends on different factors. Check below some symptoms of jet lag:
- Daytime extreme tiredness
- Stomach issues (including constipation, diarrhea, and others)
- Difficulty focusing or functioning
- Sleeping disturbances (such as the inability to fall asleep or wake up early)
- Mood changes
Furthermore, if you ignore the symptoms and continue to travel, the condition may worsen. It is advised to see a doctor if you experience any of the previous symptoms and they last for long periods.
Causes
Circadian Rhythms Disruption
This condition is likely to occur when you cross 2 or more time zones. Traveling multiple zones can put your internal clock out of sync with the time in the new places. The internal clock (circadian rhythms) is responsible for the sleep-wake cycle. For instance, when a person leaves New York on a flight at 4 p.m. on Tuesday and arrives in Paris at 7 a.m. on Wednesday, its internal clock still thinks it is 1 a.m. which means you are ready for bed but the Parisians are just waking up.
The Sunlight Effect
The main influence on the internal clock is sunlight because it affects Melatonin regulation. Melatonin is a hormone that helps cells throughout the body work together. The light reaches the brain area (hypothalamus) through tissues located in the back of the eye. Thus, during nighttime when light is low, the hypothalamus tells a small organ (pineal gland) in the brain to release Melatonin, and the opposite during daytime, the pineal gland releases a reduced amount of this hormone.
Airline Cabin Pressure and Atmosphere
As per studies, there are some changes in cabin pressure and high altitudes linked with jet lag disorder symptoms. Moreover, in the planes, there are decreased humidity levels which may lead to mild dehydration during flight if you are not drinking enough water. However, dehydration also can provoke jet lag symptoms.
Risk Factors
Check below some factors that could increase the chance you will experience jet lag disorder:
- Crossed time zones – Crossing multiple timing zones makes you more prone to develop jet lag disorder.
- Flying east – Usually, it is harder to fly east than to fly west. For more details, discuss it with your doctor.
- Frequent flyer – For instance, pilots, flight attendants, and business travelers are more likely to get jet lag.
- Older adults require more time to recover from jet lag than younger people.
If you ignore the symptoms, you may experience some complications. One of them includes auto accidents caused by drowsiness driving you may have if you feel jet-lagged. Other complications are also possible. Consult with your doctor for more details.
How to Prevent Jet Lag Disorder?
There are some tips that can lessen or even prevent jet lag. Examples include:
- Arrive early – You can arrive a few days early to let the body adjust if you have an important meeting or event.
- Plenty of rest before the trip – It is advised to get plenty of rest (including sleep) before you begin the trip. Not sleeping enough may worsen jet lag symptoms.
- Adjust the schedule gradually before leaving – If you are planning to fly east, it is advised to go to bed 1 hour earlier several days before the trip.
- Stay on the new schedule – It is recommended to try not to sleep until nighttime in the new location despite tiredness.
- Hydration – This is one factor that could contribute to or even worsen jet lag symptoms. That’s why you should drink plenty of water before, during, and after the flight. Additionally, do not consume drinks that contain alcohol and caffeine because these beverages can dehydrate you and negatively affect your sleep.
- Try to sleep during flight – It is advised to sleep on a plane if it is nighttime at your destination. To prevent light and noise, you can use earplugs, headphones, and eye masks. Furthermore, you should resist the urge to sleep if it is daytime in the location you are going.
Properly time bright light exposure
One of the main influences on the body’s internal clock is light exposure. You should expose yourself to light in the evenings if you trip to the west and in the mornings if you trip to the east. It will help to adapt to the local time zone. However, if you traveled across more than 8 time zones, your body may mistake evening dusk for early-morning light and vice-versa. Therefore, if you have traveled in the west, it is advised to wear sunglasses in the morning and allow as much light as possible in the late afternoon for several days in the new location. For people who travel in the west by more than 8 time zones, it is advised to avoid sunlight for several hours before dark. It is needed a few days for the body to adjust to the time in the new location.
Treatment
The symptoms provoked by this disorder are often temporary and do not require treatment. Commonly, the symptoms improve within several days but sometimes, they can last longer. If you are traveling frequently and concerned about jet lag, doctors may prescribe some medications or light therapy.
Light Therapy
The internal clock of the body is primarily influenced by sunlight, among other things. When a person travels across different time zones, the body must adjust to a new daylight schedule. As a result, it allows you to wake up and fall asleep at the right times.
Light therapy is recommended by doctors to help faster adjust to new time zones. It involves exposure to artificial light or lamps that imitate sunlight and should be used for that amount of time when it is meant to be awake. However, this therapy is available in different forms including a light box and others.
Medicines
The following medicines are intended to improve sleep during nighttime and cope with jet lag. While adverse reactions are uncommon, some people may experience nausea, vomiting, amnesia, sleepwalking, confusion, and sleepiness in the morning. Check below some of them:
- Benzodiazepines (including Temazepam and Midazolam)
- Eszopiclone
- Zaleplon
- Zolpidem
Do not administer any sleeping medication without a doctor’s recommendation. Otherwise, it may lead to unpleasant outcomes (such as worsening of the jet lag symptoms).
Frequently Asked Questions
What are the primary symptoms of jet lag disorder?
- Fatigue
- Mood changes (such as irritability)
- Stomach upset
- Difficulty concentrating or focusing
- Headaches
- Drowsiness during daytime
- Insomnia (sleeping disturbances)
If you experience any of the symptoms listed above, do not hesitate to visit a doctor.
What is the main cause of jet lag disorder?
This health problem usually happens due to traveling across multiple time zones frequently. Sometimes, this condition is called time zone change syndrome.
What is the best treatment option for jet lag disorder?
Melatonin is a hormone that helps to improve sleeping problems and overcome jet lag symptoms. However, before taking it, you should consult with your doctor. Ask your healthcare provider if you have additional questions.
