Jet Lag Remedies
How to reduce the unwanted symptoms of time zone travel.
RNfinity | 15-07-2023Jet lag is a temporary sleep disorder that occurs when traveling across time zones, disrupting the body's circadian rhythm. The circadian rhythm is our internal 24-hour clock that regulates sleep-wake cycles, hormone release, and other bodily functions. When this rhythm is disrupted, it can lead to symptoms such as fatigue, insomnia, and difficulty concentrating. Melatonin is a hormone naturally produced by the body that helps regulate sleep-wake cycles. Taking melatonin supplements can help reset the circadian body clock when traveling across time zones. It's most effective when taken at the desired bedtime in the new time zone, helping to adjust the sleep pattern more quickly. Carbohydrate intake can influence sleep patterns. High-carbohydrate meals can increase the production of serotonin, which can make you feel drowsy. Strategically timing carbohydrate-rich meals can help adjust to new time zones. For example, eating carbs at dinner in your new time zone may help you feel sleepy at the appropriate local time. Light therapy, also known as phototherapy, can help reset the circadian rhythm. Exposure to bright light at specific times can help shift the body's internal clock. When traveling east, exposure to morning light can help advance the circadian rhythm. When traveling west, evening light exposure can delay the rhythm, helping you adjust to the new time zone. Sleep hygiene refers to practices and habits that promote good sleep quality. When dealing with jet lag, maintaining good sleep hygiene is crucial. This includes:
Delayed Sleep Wake Phase Disorder (DSWPD) is a circadian rhythm sleep disorder characterized by a persistent delay in the sleep-wake cycle. While not the same as jet lag, DSWPD can share similar symptoms, such as difficulty falling asleep and waking up at desired times. The strategies used to manage DSWPD, such as light therapy and melatonin supplementation, can also be effective in treating jet lag. The duration of jet lag can vary depending on the number of time zones crossed and individual factors. Generally, it takes about one day per time zone crossed for your body to adjust. For example, if you've traveled across six time zones, it might take up to six days for your circadian rhythmicity to fully adapt. However, using remedies like light therapy, melatonin, and maintaining good sleep hygiene can help reduce this adjustment period.Jet Lag Remedies: Key Questions
What is jet lag and how does it affect the circadian rhythm?
How does melatonin help with jet lag?
What role do carbohydrates play in managing jet lag?
How can light therapy or phototherapy help with jet lag?
What is sleep hygiene and how can it help with jet lag?
Good sleep hygiene can help your body adjust more quickly to the new circadian pattern.
What is Delayed Sleep Wake Phase Disorder and how is it related to jet lag?
How long does jet lag typically last?
What is Jet Lag?
Jet lag is a temporary sleep disorder that occurs when there
is a misalignment between a person's internal body clock (circadian rhythm) and
the external time cues, such as time zone changes, experienced during
long-distance travel. The scientific understanding of jet lag involves several
key aspects, including circadian rhythm disruption, light exposure, and
melatonin production.
What are Jet lag symptoms?
1)
Sleep disturbances, such as difficulty falling asleep
or waking up too early.
2)
Daytime fatigue and decreased energy levels.
3)
Impaired cognitive function, making it
challenging to concentrate or perform at normal levels.
4)
Gastrointestinal issues, like constipation or
diarrhea.
5)
A general sense of malaise or feeling unwell.
6)
Mood changes, such as irritability, mood swings,
or increased susceptibility to emotional fluctuations.
The severity and duration of symptoms tend to increase with
greater travel distance. Generally, it takes approximately a day to recover
from jet lag for each time zone crossed when traveling across at least two time
zones.
Does the direction of travel matter?
Yes, the direction of travel can have an impact on the
severity and duration of jet lag symptoms. Jet lag is typically more pronounced
when traveling eastward compared to traveling westward. This is due to the
disruption of the body's internal circadian rhythm and the challenges in
adjusting to a new time zone.
When traveling eastward, you are advancing your body clock,
which means you are trying to adjust to an earlier time zone. This can result
in a more significant misalignment between your internal clock and the external
time cues, leading to a more pronounced jet lag effect. It can be more
challenging for your body to adapt to an earlier sleep-wake schedule, resulting
in symptoms such as difficulty falling asleep at the desired local bedtime,
morning fatigue, and sluggishness.
On the other hand, when traveling westward, you are delaying
your body clock, which means you are trying to adjust to a later time zone.
While jet lag symptoms can still occur, they tend to be less severe and easier
to manage compared to traveling eastward. Adjusting to a later sleep-wake
schedule may be more aligned with the natural tendency of the body to stay
awake for longer periods, making it relatively easier to adapt.
The direction of travel matters because our bodies have an
inherent circadian rhythm that is synchronized with the natural day-night
cycle. Disrupting this synchronization by rapidly crossing time zones can lead
to desynchronization between the internal body clock and the external
environment. The body needs time to adjust and realign its sleep-wake patterns,
hormone secretion, and other physiological processes with the new time zone,
hence the occurrence of jet lag symptoms.
It's important to note that individual factors, such as age,
overall health, sleep habits, and coping strategies, can also influence how
someone experiences jet lag, regardless of the direction of travel.
Top 10 remedies for Jet Lag?
1)
Light therapy: Bright light exposure,
particularly in the morning, has shown promising results in adjusting circadian
rhythms and reducing jet lag symptoms. Burgess, H. J. (2019). Resetting the
clock: The role of circadian rhythm induction in the treatment of jet lag.
Sleep Medicine Reviews, 43, 101-110. [PubMed ID: 30193739]
2)
Melatonin supplementation: Taking melatonin
before bedtime can help regulate sleep-wake cycles and reduce the severity of
jet lag symptoms. Effect sizes from clinical trials have shown significant
improvement in sleep quality and adjustment to new time zones. Herxheimer, A.,
& Petrie, K. J. (2002). Melatonin for the prevention and treatment of jet
lag. The Cochrane Database of Systematic Reviews, 2002(2), CD001520. [PubMed
ID: 12076414]
3)
Sleep schedule adjustment: Gradually shifting
sleep schedules before travel to align with the destination time zone can aid
in minimizing the impact of jet lag. Waterhouse, J., Reilly, T., &
Atkinson, G. (2007). Jet lag: Trends and coping strategies. The Lancet,
369(9567), 1117-1129. [PubMed ID: 17398310]
4)
Avoiding alcohol and caffeine: Alcohol and
caffeine can disrupt sleep patterns and exacerbate jet lag symptoms. Avoiding
or minimizing their consumption during and after travel can have a positive
effect on reducing jet lag severity. Van Reen, E., Roane, B. M., Barker, D. H.,
McGeary, J. E., Borsari, B., & Carskadon, M. A. (2010). Dose-response
relationship between sleep duration and human psychomotor vigilance and
subjective alertness. Sleep, 33(7), 901-909. [PubMed ID: 20614860]
5)
Hydration: Staying adequately hydrated by
drinking plenty of water before, during, and after travel can help alleviate
jet lag symptoms, particularly those related to dehydration. Reilly, T., &
Waterhouse, J. (2009). Altered sleep-wake cycles and food intake: The Ramadan
model. Physiology & Behavior, 97(2), 277-282. [PubMed ID: 19427301]
6)
Physical activity: Engaging in regular exercise
and physical activity, particularly during daylight hours in the new time zone,
can help adjust circadian rhythms and promote better sleep. Youngstedt, S. D.,
& Kline, C. E. (2006). Epidemiology of exercise and sleep. Sleep Medicine
Clinics, 1(3), 407-422. [PubMed ID: 17561633]
7)
Short naps: Strategic short naps during the day
can help combat fatigue and improve alertness. Napping for 20-30 minutes has
been shown to be effective in improving cognitive function and reducing
sleepiness. : Milner, C. E., & Cote, K. A. (2009). Benefits of napping in
healthy adults: Impact of nap length, time of day, age, and experience with
napping. Journal of Sleep Research, 18(2), 272-281. [PubMed ID: 19413647]
8)
Dietary adjustments: Consuming meals that align
with the local time zone, particularly focusing on regular meals at appropriate
times, can assist in resetting the body's internal clock. Evidence on effect
size is limited, and individual preferences and tolerance should be considered.
Pot, G. K., Almoosawi, S., & Stephen, A. M. (2016). Meal patterns and
timing: Implications for cardiovascular disease prevention: A review from the
British Nutrition Foundation. Nutrition Bulletin, 41(2), 96-128. [PubMed ID:
27152178]
9)
Prescription medications: In some cases,
prescription medications such as hypnotics or stimulants may be used under
medical supervision to manage sleep and alertness during travel. Pandi-Perumal,
S. R., Srinivasan, V., & Cardinali, D. P. (2006). Jet lag: Therapeutic use
of melatonin and possible application of melatonin analogs. Travel Medicine and
Infectious Disease, 4(1-2), 65-81. [PubMed ID: 16377295]
10)
Acupuncture: Some studies have suggested that
acupuncture may help alleviate jet lag symptoms, although the evidence is
limited. Choi, T. Y., Kim, J. I., Lim, H. J., & Lee, M. S. (2018).
Acupuncture for managing jet lag: A systematic review protocol. BMJ Open, 8(7),
e022928. [PubMed ID: 30049661]
The effectiveness of these interventions can vary among
individuals, and additional research is needed to establish precise effect
sizes for each intervention. It is advisable to consult with healthcare
professionals for personalized recommendations and to determine the most
appropriate interventions for specific circumstances.
In clinical studies of interventions for jet lag, treatment
outcomes are typically measured using various subjective and objective
measures. The specific measures used can vary depending on the study design,
intervention being investigated, and the focus of the research. Here are some
commonly used measures in clinical studies of interventions for jet lag:
Sleep parameters: Sleep quality, duration, and
efficiency are often assessed using subjective reports (e.g., sleep diary, questionnaires)
and objective measures such as polysomnography (PSG) or