According to Centers for Disease Control and Prevention, jet lag is a temporary disorder among air travelers who rapidly travel across three or more time zones. Jet lag results from the slow adjustment of the body clock to the destination time, so that daily rhythms and the internal drive for sleep and wakefulness are out of sync with the new environment.
What is the Effects of Jet Lag?
Jet lag is characterized by various symptoms, such as inappropriate daytime fatigue, insomnia, early waking, disturbed sleep patterns, impaired concentration, alertness during the day, and other symptoms include loss of appetite, inappropriate toilet times, and excessive urination at night, according to Dr. Renata Riha, author of Sleep.
What are Time Zones?
The world is divided into 24 zones of local time. Dr. Riha says whether you fly from east to west or from west to east, the more time zones you cross the more jet lag you are liable to experience. Generally, jet lag is worse when flying from west to east, which is the same direction in which the Earth spins on its axis.
Things To Do Before Flying
Exposure to light at the right time can reduce the effects of jet lag. Dr. Riha recommends using a calculator to “help you figure out the best way to time your exposure to light before and after your trip.” Make sure to get plenty of rest before the flight.
Fly First Class To Reduce Jet Lag
If possible, fly first or business class so that you can rest and sleep well during the flight. During the flight, make sure to stretch your legs and walk around on a regular basis and drink plenty of water. Do not eat big meals nor drink alcohol and caffeinated drinks such as tea, coffee and colas, as they cause dehydration and can disrupt your rest. If you are traveling on a night flight, try to get some sleep and rest. Use the eyeshades and ear plugs, if necessary.
On Arriving
Adapt your sleep-wake pattern to the pattern at your destination. For instance, when arriving early in the morning, do not go to bed immediately but expose yourself to daylight and try to stay awake. Try to get some sleep, if arriving in the evening.
Medications for Jet Lag
According to Dr. Riha, hypnotic medications that are short-acting can be useful to ensure that you sleep not only during the flight, but also on arrival at your destination. “There is some evidence that, if properly timed, melatonin can assist with alleviating jet lag.” Make sure to use a licensed, qualify-controlled preparation of melatonin.
Sources:
Centers for Disease Control and Prevention
Riha, R., 2007, Sleep - Your Questions Answered: Ease Stress, Sleep Soundly, and Energize Your Life, New York, DK Publishing.
Miki Garcia - Miki is a freelance writer from San Francisco. After obtaining her master’s degree in journalism from City University London, UK, ...
