What is jet lag?
Jet lag, also called desynchronosis, is a temporary disorder that
causes fatigue, insomnia, and other symptoms as a result of air
travel across time zones.
What are other symptoms of jet lag?
Besides fatigue and insomnia, a jet lag sufferer may experience
anxiety, constipation, diarrhea, confusion, dehydration, headache,
irritability, nausea, sweating, coordination problems, and even
memory loss. Some individuals report additional symptoms, such as
heartbeat irregularities and increased susceptibility to illness.
How does the body keep time?
A tiny part of the brain called the hypothalamus acts like an
alarm clock to activate various body functions such as hunger,
thirst, and sleep. It also regulates body temperature, blood
pressure, and the level of hormones and glucose in the
bloodstream. To help the body tell the time of day, fibers in the
optic nerve of the eye transmit perceptions of light and darkness
to a timekeeping center within the hypothalamus. Thus, when the
eye of an air traveler perceives dawn or dusk many hours earlier
or later than usual, the hypothalamus may trigger activities that
the rest of the body is not ready for, and jet lag occurs
What
are the treatment options for jet lag?
Because the experience of jet lag varies among individuals, it is
difficult to assess the efficacy of any particular cure.
Slow and gradual fine tuning -
slow gradual fine-tuning during several days while maintaining
the regular length of 7 to 8 hours of sleep can reduce tiredness
and avoid depression. If the objective is to catch up with local
time, it is recommended that the traveler refrains from taking
naps during the afternoon. Eating an early dinner rich in
carbohydrates and low in protein can be helpful.
Light therapy - the body's
internal clock or circadian rhythms are influenced by exposure
to sunlight, among other factors. When someone travels across
time zones, the body must adjust and reset to a new daylight
schedule. This allows you to fall asleep and be awake at the
appropriate times.
Light therapy can help ease that changeover of jet lag. It
involves exposing your eyes to an artificial bright light or
lamp that simulates sunlight for a specific and regular amount
of time during the time when you are meant to be awake. This may
be useful, for example, if you are a business traveler and are
frequently indoors and away from natural sunlight.
Caffeine - using caffeine in
the amounts you encounter in beverages like coffee, espresso and
soft drinks may help offset daytime sleepiness. However, it's
best to time caffeine use so that it does not interfere with
planned bedtime, because it may make it even more difficult to
fall asleep or sleep soundly. Therefore it is essential not to
consume any caffeine within six hours before planning to go to
sleep.
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