Jet lag -- causes, symptoms, prevention and treatment

Suffering from jet lag? Suffer no more without jet lag mega guide

As a species, our bodies were never meant to traverse great distances or work in shifts. However, modern life has made it inevitable and with it come various chrono-biological problems because these activities mess up our internal body clock or the circadian rhythm. So whenever, we travel across different time zones, our body's natural system is upset which results in problems because our internal body clock dictates everyday activities like eating, sleeping, hormone regulation and body temperature. We talked to Dr Bharat Jagiasi, Head, Critical Care from Sunrise Hospital, Mumbai to find out more about the condition and how we could beat it.

He said: 'Jet lag is a temporary sleep disorder caused when someone travels across two or more time zones rapidly.' The main reason for its occurrence is that it throws our normal functions out of sync. 'While travelling across a number of time zones the body clock experiences changes to what its accustomed to, like routine changes in daylight and darkness resulting in disturbances in eating, sleeping, hormone variation and routine body temperature variation.'

Adjusting to the jet lag is also dependant on the individual and other circumstances. For example, jet lag is more severe when we travel eastward. While travelling eastward it, it takes approximately one day per time zone to recover from jetlag whereas it takes half the time in the opposite direction. It's also more severe in older people.

Common symptoms of jet lag

The common symptoms of jet lag include disturbance in sleep, indigestion, fatigue, bowel disorder, attention deficiency and general irritability.

Dr Jagiasi's tips to prevent jet lag

• If you're travelling eastward, start sleeping 60 minutes earlier than your usual time, and do the opposite if you're travelling westward.
• Change your watch time to your destination's immediately after boarding so that, at least psychologically, you get used to the time difference.
• If your flight is during the night, try to sleep, whereas if it's the daytime, try to stay awake.
• Stay well hydrated, as dehydration can worsen the symptoms.
• Keep moving, don't stay stationary.
• If feasible, break your trip into different parts.

How to deal with jet lag

While it's impossible to avoid jet lag, there are ways to hasten the recovery process. Here are some tips:

• Sunlight is the most important circadian rhythm regulator. On a flight towards the west, get bright morning light at your new destination, and avoid afternoon and evening light exposure. On eastward flights, avoid early light exposure in the morning and get as much light as possible in the afternoon and early evening. The light helps shift your body's circadian clock.
• Melatonin is a hormone that is being studied for its use in treating the symptoms of Jet lag, but its availability as a treatment in many countries is an issue.
• Avoid beverages like caffeine as it offsets drowsiness, so it's advisable to time it as per the requirement.

After You Arrive:

• Avoid taking important decisions the first day.
• Eat meals according to the time zone you're in.
• Stay in daylight rather than sitting indoors.
• Drink plenty of water.
• If you are sleepy during the day, take short naps (20 30 minutes) so you can still sleep at night.
• Seek doctor's advice if one has to take help of sleeping pills to get used to different sleeping cycle.

Picture Source: Getty Images

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