Jet lagged

jet lag, also known as rapid time zone change syndrome, transoceanic syndrome, jet lag, circadian dysrhythmia or time zone syndrome, is an imbalance produced between a person's internal clock (which marks periods of sleep and wakefulness) and the new time that is established when traveling long distances through various time regions, or if the time changes in summer and winter.

Description

A person's internal clock tends to take precedence, so when traveling from east to west or vice versa, they will be sleepy during the day and remain awake at night.

Among the possible symptoms caused by jet lag are:

• Fatigue, general tiredness that is the most common of symptoms; the person gets confused less if he travels west because a trip to the west prolongs the body clock experience and distorts less the day-night cycle. However, if we travel to the east it means traveling in the opposite direction to the body clock.
• Digestive problems: vomiting.
• Confusion in decision-making or speaking.
• Lack of memory.
• Irritability.
• Apathy.

Those who are subjected to treatments that require the administration of medication according to a schedule, should consider the need to modify them according to a physician's prescription to compensate for circadian dysrhythmia; thus, it may be necessary to modify the dose and timing of insulin administration depending on the number of time zones crossed, the time spent at each destination, diet, and activity, so blood glucose should be measured frequently. Regimes may require modification based on time saved rather than local time.

Studies

Studies suggest that vigorous exercise early in the morning on the first day after jet lag may speed adjustment to the new time better than light or melatonin treatments.

Management

It is possible to minimize the effects of jet lag by taking the following steps before, during and after the flight.

Before the flight

Passengers should be advised to arrive rested, have exercised and follow a healthy diet. When the person is in good shape, it is easier for him to be in good shape after landing.

It is also recommended to visit a doctor to plan medical behaviors that require monitoring, which include medication intake or any other necessary details.

Another tip is to adapt to the destination time zone beforehand. This includes starting the daily routine an hour before or after one normally does, three to four weeks before departure.

During the flight

To prevent dehydration, passengers should be encouraged to avoid alcohol and caffeine. Caffeine not only causes dehydration but also disrupts sleep patterns. On the contrary, the recommendation is to drink a lot of water to help counteract the effects of the dry environment inside the plane.

Passengers are encouraged to exercise their legs while seated and to move around the plane when the seatbelt sign is off, every hour or two. One option to counteract jet lag is to travel in smaller segments if it is too long and spend the night in a city. And finally, try to adjust the hours of sleep on the plane to coincide with the destination time.

Upon arrival

A useful way to minimize jet lag is to adjust to local time. Likewise, exposure to sunlight during the day is effective and helpful.

References and footnotes