Anyone who travels quickly through several time zones may experience jet lag, also known as jet lag disorder, which is a brief sleep issue.
The more time zones you cross, the more likely you are to experience jet lag as our bodies have their own internal clocks, or circadian rhythms, that tell us when to stay awake and when to sleep.
Jet lag is only temporary, but it can greatly reduce your comfort level when traveling for pleasure or on business. It can result in daytime fatigue, a sick feeling, difficulty staying alert, and gastrointestinal issues.
Children typically have milder symptoms and recover more quickly than older people, whose symptoms are typically more severe and whose body clock takes longer to get back in sync.
Causes
an interference with your circadian rhythm
Anytime you travel across two or more time zones, you run the risk of experiencing jet lag because doing so throws your internal clock, or circadian rhythms, which control your sleep-wake cycle, out of whack with the time in your new location.
Your internal clock still believes it is 1:00 a.m., so if you take a flight from New York at 4:00 p.m. on Tuesday and land in Paris at 7:00 a.m. on Wednesday, you’ll be ready for bed just as Parisians are waking up.
The majority of other bodily functions, including hunger and bowel habits, remain out of sync with the rest of Paris during the few days it takes for your body to adjust, including your sleep-wake cycle.
The influence of sunlight
Light regulates melatonin, a hormone that aids in synchronizing cells throughout the body, so light has a significant impact on how your internal clock functions.
The light signals are transmitted to the hypothalamus, a region of the brain, by specific cells in the retina, the tissue at the back of your eye.
The pineal gland, a tiny organ located in the brain, receives instructions from the hypothalamus to release melatonin at night when the light signal is low. During the day, however, the pineal gland produces very little melatonin.
If the lighting is timed correctly, you might be able to reduce the amount of time it takes you to adjust to your new time zone by exposing yourself to its daylight.
Pressure and environment in airplane cabins
No matter how many time zones you travel through, some research suggests that the high altitudes and pressure changes experienced during flight may contribute to some jet lag symptoms.
Because of the low humidity in airplanes and the possibility of mild dehydration from not drinking enough water, dehydration may also be a factor in some jet lag symptoms.
Symptoms
There are many different types of jet lag symptoms, so you might only experience one or you might experience a lot.
Sleep disruption, such as inability to fall asleep, waking up early, or being overly tired
· Daytime fatigue
Inability to focus or perform at a normal level
Diarrhoea, diarrhea, or stomachaches
A general impression of being unwell
· Mood changes
As you travel further, your symptoms get worse.
The more time zones you cross, especially if you travel in an easterly direction, the more likely you are to experience jet lag symptoms, which typically appear one or two days after your flight and get worse or last longer.
Risk factors
You’re more likely to experience jet lag if these things happen:
·Number of time zones crossedYou are more likely to experience jet lag if you travel across several time zones.
·Flying east.If you “lose” time, you might find that flying east is more difficult than flying west.
·Being a frequent flyerThe most likely people to experience jet lag are pilots, flight attendants, and business travelers.
·Being an older adultThe recovery from jet lag may take older adults longer than it does younger adults.
Complications
People who have recently traveled may be more prone to drowsy driving-related car accidents.
Prevention
Simple actions can either prevent jet lag or lessen its effects.
·Arrive early.Try to arrive a few days early if you have a crucial meeting or other event that demands your absolute best performance so that your body has time to prepare.
·Get plenty of rest before your trip.Jet lag is worsened by a lack of sleep before departure.
·Gradually adjust your schedule before you leave.If you’re flying west, try going to bed an hour earlier for a few nights, if you’re flying east, try going to bed an hour later for a few nights, and if you can, try eating meals that are as close as possible to the time you’ll be eating them at your destination.
·Regulate bright light exposure.Controlling your exposure to light may aid in your adaptation to your new environment because it has a significant impact on your body’s circadian rhythm.
When traveling westward, exposure to evening light generally aids in acclimating you to a later time zone than usual, while exposure to morning light can aid in acclimating you to an earlier time zone more quickly when traveling eastward.
The only time this does not apply is when you have crossed more than eight time zones, as your body may misinterpret early morning light as evening dusk, or early evening light as early morning light.
Therefore, for the first few days in your new location, wear sunglasses and avoid bright light if you’ve traveled more than eight time zones to the east. Then, allow as much sunlight as you can in the late afternoon.
To acclimate to the local time, stay out of the sun for the first few days if you have traveled west by more than eight time zones.
·Stay on your new schedule.No matter how tired you are, try not to sleep until local nighttime once you arrive, and try to time your meals with local mealtimes as well. Set your watch to the new time before you leave.
·Stay hydrated.Avoid alcohol and caffeine as they can dehydrate you and interfere with your sleep. Drink plenty of water prior to, during, and after your flight to combat the dehydrating effects of the dry cabin air.
·Try to sleep on the planeif it’s nighttime at your destination.You can reduce light and noise by using earplugs, headphones, and eye masks, but if you’re going somewhere where it’s daytime, fight the urge to sleep.
HOMOEOPATHIC REMEDIES
Since it promotes inner balance at the mental, emotional, spiritual, and physical levels, homoeopathy is a rapidly expanding system that is used throughout the world. When it comes to jet lag, there are many effective medicines available in homoeopathy, but the selection depends on the patient’s individuality, taking the patient’s mental and physical health into consideration
ARNICA MONTANA 30—Arnica is one of the best treatments for jet lag, which is characterized by symptoms of exhaustion and body aches. Limbs and body ache as if beaten; joints feel strained; bed feels too hard or full of lumps; great prostration; hot head; cold body; inability to fall asleep due to body ache.
The person wants to be by themselves. They have an upset stomach with uncomfortable gases passing up and down, belching, and a bad egg taste in their mouth. They are also frequently thirsty and experience offensive diarrhea.
ArnicaEvery four hours, with a repeat dose if the flight is longer than four hours, should be taken before and after the flight.
COCCULUS INDICUS 30The person feels as though he is still in motion and finds it difficult to fall asleep. Sleeplessness due to mental and physical exhaustion. Fatigue from sleep loss. Vertigo and dizziness with nausea and vomiting. Cocculus is another effective remedy for jet lag with disturbed sleep.
Take one pill every four hours, and if the flight is longer, repeat.
GELSEMIUM 30—Dullness, dizziness, drowsiness, and trembling are the main characteristics of Gelsemium. There is also great prostration, heaviness of eyelids, a flu-like sensation, chills up and down the spine, and starts on falling asleep. There is no thirst. Gelsemium is indicated for jet lag with a sense of paralysis.
Take one pill every four hours, and if the flight is longer, repeat.
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