Understanding Jet-Lag

Jet lag is a common condition that anyone is who has travelled over multiple time zones is likely to be familiar with.

Jet Lag is the result of a disruption to the body’s Circadian rhythm or “Body Clock”. This clock works on a near 24-hour cycle controlling a number of our biomedical, physiological and behavioural processes.

Circadian rhythms are endogenously generated, meaning that they arise from internal cues; however, a typical person’s circadian rhythm is based on daylight (known as an external cue or Zeitgeber). Without the light-dark cycle humans develop their own rhythm, simply waking and falling asleep when they feel the need too. This however, can disrupt other rhythms such a temperature and digestion that, incidentally, rely on the body clock to function correctly.

Disruption of the natural body clock will usually result in negative effects, and there are a number of conditions associated with such disturbances such as Seasonal Affected Disorder (SAD), Delayed Sleep Phase Syndrome (DSPS) and the most common – Jet-Lag.

As mentioned, Jet-Lag is the direct result of the body’s inability to adjust to a new time zone.

As you probably know, the world is split up into time zones, 24 to be exact. An imaginary line passes through Greenwich, London and forms the base of these zones. For every 15 degree’s travelled in either direction from this imaginary line you either loose or gain an hour.

As your body’s natural clock is entrained to your local time, when you move through these time zones your body looses its natural rhythm and needs time to adjust to the new time zone.

Symptoms

This process causes a variety of undesirable symptoms depending on the person, the severity of which will usually depend on how many time zones have been crossed and interestingly, what direction. Typically, travelling through 3 or more zones will result in Jet-Lag, and it is considerably more likely to be a problem for those travelling West to East.

The most common symptom associated with Jet-Lag is sleep disturbance, notably the inability to fall asleep when tired and/or at expected times. Other symptoms include and are not limited too:

• indigestion,
• constipation,
• diarrhoea,
• nausea,
• loss of appetite,
• difficulty concentrating,
• anxiety,
• irritability,
• memory problems,
• clumsiness,
• lack of energy,
• light headedness,
• confusion,
• headaches,
• sweating, and
• A general feeling of illness.

As mentioned, the number of time zones passed through is usually the key factor in determining severity of symptoms; Jet-Lag is usually associated with flights that pass through 3 or more zones. Those over 50 or in poor health are more likely to be susceptible too.

It's important to note that although the symptoms can be distressing at the time, there is no evidence that Jet-Lag causes any long term problems, no matter how often you fly.

For the most part all of the symptoms should clear up within a few days.

Prevention

The key factors that are likely to increase the chances of getting Jet-Lag and/or making it worse are:

• dehydration (not drinking enough fluids),
• lack of sleep,
• drinking alcohol, and
• Stress.

Therefore, there are a number of simple, preventive measures that can be taken to help lessen your susceptibility.

Before the Flight

• It's a good idea to try and alter your sleep routine so that it is more like that of your destination country. As a guideline, try going to bed an hour earlier if travelling East and an hour later if West.
• Getting plenty of sleep in the nights leading up to your flight is important. Engaging is some gentle exercise prior to your flight has also been shown to help.
• Reducing stress is an important factor and this can come from ensuring that all personal and business affairs are attended too right up to remaining calm in often stressful airports.
• It is best to postpone flights when ill with say a cold or the flu. As your body will already be under enough stress trying to expel bacteria from your body, you will be more prone to Jet-Lag.

During the Flight

• Keeping well hydrated throughout the flight is important, especially as the dry air of the air cabin causes dehydration. This also means avoiding alcohol and coffee, which only serve to dehydrate your body and increase the chances and severity of Jet-Lag.
• Remaining as active as possible not only helps ward off the chances of DVT (Deep-vein thrombosis) but is helpful in maintaining natural bodily functions. Albeit this can be a little difficult on cramped flights, simply walking down the aisle occasionally and stretching your arms and legs will do the trick though.
• Adjusting your watch so that it matches the local time of your destination should help you establish a better pattern and time any sleep you get correctly.

After the Flight

• Getting into a new routine with regards to sleep and eating as soon as possible is important. Eating and sleeping as you would back home will only prolong any Jet-Lag.
• Try to avoid napping even if you are sleepy when you get off your flights, try to remain active and stay awake until it is the correct time to sleep.
• Natural light is vital in getting you body back in order and restabilising the night-and-day cycle.

As you can see there is a lot more to Jet-Lag than you may have initially thought, following the tips made here though should help avoid the common condition that effects so many.

Lastly it’s important to note that the use of any sleeping tablets and/or Melatonin supplements can not only prove hazardous to your health but will also do little to help alleviate or prevent Jet-Lag.