Jet lag: causes, symptoms, treatment, etc. & bull; hello healthy

Definition

What is jet lag?

Jet lag is a sleep disorder that can happen to anyone, but usually occurs in people who are traveling fast through several different time zones.

This condition will cause your biological clock to be disturbed. The biological clock, also known as the circadian rhythm, is a system that the body has to regulate when you sleep and wake up.

Well, Jet lag generally occurs because the body's biological clock is difficult to adapt to the new time zone. The more time zones you pass, the more likely you are to experience this condition when you arrive at your destination.

Jet lag is not a chronic, ongoing condition that lasts only temporarily, but it can be very tiring and disrupt your activities.

How common is jet lag?

This condition is very common and can be experienced by all ages. However, one study shows that older people experience symptoms more frequently and take longer to recover than other age groups.

Signs & symptoms

What are the signs and symptoms of jet lag?

Jet lag symptoms can vary depending on each person. Some people may experience mild symptoms due to jet lag. While there are also those who experience severe health problems because of this condition.

Some of the symptoms that occur due to jet lag include:

• Sleep disturbances - such as insomnia, waking up too early or excessive sleepiness
• Fatigue during the day
• Feel restless
• Headache
• Dehydration
• Difficulty concentrating or functioning normally
• Decreased memory
• Reduced appetite
• Constipation, indigestion, or diarrhea
• Unwell
• Change mood

Generally, you will experience the following symptoms if you have crossed at least two time zones.

Your body can normally return to normal within two days, but if you experience a time zone change of more than eight hours, the longer it will take for you to fully recover from the effects of jet lag.

There may be signs and symptoms not listed above. There are several cases where people with jet lag experience certain symptoms, such as irregular heartbeats and an increased risk of disease. If you have concerns about a particular symptom, consult your doctor.

When should I see a doctor?

If you have any of the above signs or symptoms, or your body does not improve after one week, consult a doctor.

Everyone shows different symptoms of jet lag. To find out what kind of treatment is right and in accordance with your body's condition, always consult a doctor to treat your health condition.

Cause

What causes jet lag?

Jet lag occurs when your body can't quickly adjust to changes in time zone.

This has a negative impact on your sleep schedule and your overall body condition, such as insomnia, fatigue, concentration problems, digestion, and mood.

Some of the things that can trigger jet lag are as follows:

1. The biological clock is disturbed

As previously explained, humans have a biological clock or circadian rhythm that affects the sleep cycle. If you cross different time zones, the biological clock in your body that still follows the original time zone will be disturbed.

This of course has an impact on your sleep cycle, as well as the way your body works as a whole, such as changing times of eating and defecating.

2. The effect of sunlight

Some researchers claim that jet lag can be affected by sunlight. It is no exaggeration to say that sunlight is the main key to your body's biological clock.

The reason is, sunlight will affect the body in producing melatonin which regulates a person's sleepiness and sleep time.

So, the cells in the retina of the eye receive sunlight as a signal for the brain to produce a small amount of melatonin, so you won't experience drowsiness.

If you cross a lot of time zones and don't get normal sun exposure, your sleep will be disturbed.

3. Changes in air pressure

There are several studies that show that air pressure and aircraft altitude can trigger jet lag symptoms. Quoted from the National Sleep Foundation website, if the plane you are flying in is getting higher, especially if it exceeds an altitude of 3,900 meters, the more likely it is that your sleep time will be disturbed.

In addition, the humidity level in the aircraft is very low. Your body is prone to dehydration if you don't drink enough water, which can lead to jet lag symptoms.

4. Direction of travel

The severity of the jet lag can also be determined by the direction in which it is traveling. On flights to the north and south, you usually won't experience severe jet lag symptoms because the time zone changes are not much different.

However, if you are traveling eastward, your body has to adjust to the alternation of time a few hours earlier, so you will have less time and force you to sleep faster. Generally, the body adapts more easily to longer days than to shorter days.

Risk factors

What things might get me jet lagged?

Jet lag can affect anyone and everyone of all ages.

However, you need to know what things might make you prone to jet lag, namely:

• Travel through different time zones
• Traveling east can cost you time, making it more likely to cause jet lag
• Frequent pilots, flight attendants and business travelers
• Old age
• Does not move much when traveling
• Cabin pressure can cause jet lag symptoms.

Medicines & Medicines

The information provided is not a substitute for medical advice. ALWAYS consult your doctor.

How is jet lag diagnosed?

Jet lag is a condition that does not require a medical diagnosis because it usually occurs after a flight.

Several things might make the symptoms of jet lag worse, such as how long the flight took, how many time zones passed, the direction of travel, and so on. However, usually the jet lag effect will go away on its own.

How to treat jet lag?

Jet lag usually doesn't require special treatment, but you can use the following methods to relieve the symptoms.

1. Medicines

As mentioned above, melatonin plays an important role in controlling the symptoms of jet lag. Melatonin doses between 0.3 - 5 milligrams can be used on the first day of travel while you sleep at the destination, for several days if needed.

You can consume it 30-60 minutes before your bedtime. Be sure to consult your doctor if you are taking other routine medicines before taking melatonin, as this drug may have negative interactions with other drugs.

Make sure you avoid excess melatonin consumption to reduce side effects such as daytime drowsiness, dizziness, headaches, and loss of appetite.

If you travel a lot, you can prepare sleeping pills to help you fall asleep after your flight. While they can help with nighttime jet lag, sleeping pills can't help with daytime jet lag. Some sleeping pills you can try are:

• Short-term sedatives-hypnotics (non-benzodiazepines): zolpidem (Ambien, ZolpiMist), eszopiclone (Lunesta) and zaleplon (Sonata)
• Benzodiazepines (sedatives): triazolam (Halcion), flurazepam (Dalmane), temazepam (Restoril), and estazolam (ProSom)
• Diphenhydramine (Sominex, Nytol)
• Doxylamine (Unisom)
• Melatonin receptor agonist: ramelteon (Rozerem)

2. Light therapy

Using light therapy can ease the transition from a different time zone. If you are traveling across multiple time zones, of course your body has to adapt to different times of the sun's rays.

If you travel often enough and don't get enough sunlight, you can try therapy using light other than sunlight. An alternative that you can try as a substitute for sunlight is a table lamp or a head lamp.

3. Home remedies

Here are lifestyle and home remedies that can help you deal with the condition:

• Get some exercise. Your stamina and physical condition are affected after you land.
• Choose a flight with a landing time at night and stay up until 10 p.m. local time.
• Once you get to your destination, a small dose of caffeine such as from coffee can help you stay awake for several hours. However, avoid alcohol or caffeine at least 3-4 hours before bed.
• If you must sleep during the day, sleep at the beginning of the day, no more than 2 hours. Set an alarm so you don't sleep too long.

Jet lag prevention

Jet lag is a difficult condition to prevent, given its unavoidable effect if you travel across multiple time zones. You don't need to worry, because even though this condition can't be prevented, you can still do a number of things so that this condition doesn't get worse.

Some of the ways you can do so that your jet lag symptoms don't get worse, namely:

Before leaving

1. Choose the right flight schedule

It's a good idea to choose a flight schedule that allows you to arrive at your destination in the afternoon, so that you have a time span that is not too far from your bedtime.

2. Make sure you arrive at your destination early

When you go to your destination for an important event or activity, you can choose a flight schedule several days ahead of time. This will give your body ample time to adjust to the change in time zone over the next few days.

3. Change sleep hours

Before traveling, set your sleep time according to which direction you are going.

If heading east, try sleeping an hour earlier for a few days before you leave. On the other hand, if you go westward, you should sleep one hour later than usual.

4. Avoid drinking caffeine and alcoholic beverages

You must reduce both of these drinks, especially before going to bed. Caffeine and alcohol can be stimulants that reduce drowsiness.

5. Get enough rest and sleep

With quality rest and sleep, you won't feel tired during the trip. The body that is lack of sleep will experience a more severe effect.

During the flight

1. Change your clock to the time zone of your destination

Once you start your journey, immediately change the time on your watch or mobile phone with the time zone of the place you are going to.

This can help you familiarize yourself with the new time zone.

2. Drink lots of water

The altitude of the aircraft affects the humidity of the air. Therefore, you are at risk of becoming dehydrated. Make sure you always meet your needs for water during the trip.

3. Sleep according to the clock in the destination time zone

After changing your hours, try to sleep at your normal bedtime according to your new time zone, so that your body will get used to the bedtime at your destination.

4. Move a lot on the plane

Sitting too long in an airplane seat can increase the risk of clots in the bloodstream, which can affect breathing. This of course can exacerbate the symptoms of jet lag.

To avoid this, you can try various light exercise movements while on the plane. For example, lifting and lowering both legs, standing and sitting repeatedly, and bending and straightening the knees.

After arriving at the destination

1. Do not exercise before bed

In order for the body to get adequate and quality rest time, avoid doing sports before bed. If you really want to exercise, you should do it in the morning.

2. Get enough sunlight

Since sunlight has proven to be the most effective in regulating the body's biological clock, adjust the sun exposure you will get at your destination.

Generally, the sun's rays in the afternoon towards the evening will help you sleep later than usual. On the other hand, morning sunshine can help you adapt to bedtime more quickly.

3. Follow the time according to the new time zone

When you arrive in the destination country, make sure you stay awake until the time you go to sleep. Not only bedtime, adjust your meal times according to the new time zone.

If you have any questions, consult your doctor for the best solution to your problem.