Jet lag

From WikiMD's Wellnesspedia


Jet lag is a physiological condition that results from disruptions to the body's circadian rhythm due to rapid long-distance trans-meridian travel. Managing jet lag primarily focuses on controlling light exposure, as light is the strongest stimulus for realigning a person's sleep-wake schedule. Adjusting to a new time zone is generally faster for east-west travel than for west-east travel.

Methods for managing jet lag[edit | edit source]

Various methods can be employed to manage jet lag, including:

  1. Light exposure: Timed light exposure can help match circadian rhythms with the expected cycle at the destination. Light therapy, using special glasses that provide light to the eyes, can be used on the plane or before departure.
  2. Melatonin administration: Timed melatonin use can reduce jet lag symptoms, although its effectiveness varies and may be limited or prohibited by anti-doping agencies for athletes.
  3. Exercise and nutrition: Timing of exercise and food consumption has been suggested as remedies, though their applicability and practicality are uncertain.
  4. Sleep medications: Short-acting sleep medications can improve sleep quality and timing, while stimulating substances like caffeine can promote wakefulness.
  5. Rescheduling of sleep: Shifting sleep schedules before departure or maintaining a home-based sleep schedule upon arrival may reduce jet lag symptoms. This can be further enhanced by artificial light exposure and rescheduling.
  6. Pharmacotherapy: Short hypnotic medications can help reduce insomnia related to jet lag, but potential adverse effects should be considered.

For short trips or time changes of fewer than three hours, jet lag is less likely to be a concern, and maintaining a home schedule may be better.

Caffeine[edit | edit source]

Caffeine can be used to temporarily counteract some of the symptoms of jet lag. In a study, administration of caffeine significantly improved alertness and performance in individuals with jet lag.[1] However, caffeine should be used cautiously as it can also exacerbate sleep disturbances if taken too close to bedtime. It is recommended to avoid caffeine within 6 hours of intended sleep time.[2]

Chronotherapy[edit | edit source]

Chronotherapy is the controlled adjustment of sleep-wake schedules to facilitate adaptation to new time zones. It involves gradually shifting the sleep-wake schedule before departure to match the destination time zone. This can be achieved by going to bed and waking up an hour or two earlier (for eastward travel) or later (for westward travel) each day for several days before departure.[3] This strategy can help reduce the severity of jet lag symptoms and speed up the adaptation process. However, it might be difficult for some individuals to implement, particularly if they have tight schedules or commitments prior to their trip.

Environmental adaptation[edit | edit source]

Creating an environment that encourages sleep can be helpful in reducing the symptoms of jet lag. This may include making the sleeping space dark, quiet, and cool, using earplugs or a white noise machine, and ensuring a comfortable sleeping surface. Reducing exposure to screens before bedtime and engaging in relaxing activities such as reading or taking a warm bath can also help to signal the body that it is time for sleep.

See also[edit | edit source]

References[edit | edit source]

  1. Beaumont, M., Batejat, D., Pierard, C., Coste, O., Doireau, P., Van Beers, P., ... & French, J. (2001). Caffeine or melatonin effects on sleep and sleepiness after rapid eastward transmeridian travel. Journal of Applied Physiology, 90(1), 39-46.
  2. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200.
  3. Costa, G., & Anelli, M. M. (1987). Chronotherapy in the treatment of shift work sleep disorders. Chronobiology International, 4(4), 345-350.

External links[edit | edit source]

National Sleep Foundation - Jet Lag CDC - Jet Lag Mayo Clinic - Jet Lag

Classification
Jet lag Resources

Find a healthcare provider anywhere in the world quickly and easily!

Translate to: East Asian 中文, 日本, 한국어, South Asian हिन्दी, Urdu, বাংলা, తెలుగు, தமிழ், ಕನ್ನಡ,
Southeast Asian Indonesian, Vietnamese, Thai, မြန်မာဘာသာ, European español, Deutsch, français, русский, português do Brasil, Italian, polski

WikiMD.png


WikiMD is the world's largest, free medical and wellness encyclopedia edited only by professionals. Advertise!




Wiki.png

Navigation: Wellness - Encyclopedia - Health topics - Disease Index‏‎ - Drugs - World Directory - Gray's Anatomy - Keto diet - Recipes

Search WikiMD


Ad.Tired of being Overweight? Try W8MD's physician weight loss program.
Semaglutide (Ozempic / Wegovy and Tirzepatide (Mounjaro) available.
Advertise on WikiMD

WikiMD is not a substitute for professional medical advice. See full disclaimer.

Credits:Most images are courtesy of Wikimedia commons, and templates Wikipedia, licensed under CC BY SA or similar.


Contributors: Admin, Prab R. Tumpati, MD