Overview
Jet lag is a temporary sleep disorder that occurs when someone quickly travels across multiple time zones, causing a disruption in their body's internal clock, or circadian rhythms. Symptoms can include sleep problems, daytime fatigue, difficulty focusing, stomach issues, mood changes, and more. Symptoms usually appear within a day or two after traveling across at least two time zones and can last for a few days, with the severity and duration depending on the distance crossed. Jet lag is temporary and usually resolves on its own, but frequent travelers experiencing persistent symptoms may benefit from consulting a sleep specialist.
Understanding the disease
Symptoms
Symptoms of jet lag may include sleep problems, daytime fatigue, difficulty focusing or functioning at your usual level, stomach issues, general feeling of being unwell, and mood changes. These symptoms tend to be more severe the farther you travel and may occur within a day or two after crossing at least two time zones. Jet lag is usually temporary, but if you experience it frequently and it impacts your quality of life, consulting a sleep specialist might be beneficial.
Risk Factors
The risk factors for developing jet lag include:
- Number of time zones crossed: The more time zones you cross, the more likely you are to feel jet lag.
- Flying east: It may be harder to fly east, when you "lose" time, than to fly west, when you "gain" time.
- Being a frequent flyer: Pilots, flight attendants, and business travelers are most likely to experience jet lag.
- Being an older adult: Older adults may need more time to recover from jet lag.
Development
Jet lag develops when there is a disruption to your circadian rhythms due to crossing multiple time zones. Your body's internal clock, responsible for regulating your sleep-wake cycle, becomes out of sync with the local time in your new location. This misalignment causes temporary sleep problems, daytime fatigue, difficulty focusing, stomach issues, and other symptoms. The severity of jet lag symptoms depends on the number of time zones crossed and the direction of travel. Generally, it takes about a day to recover from jet lag for each time zone crossed.
Assessment and Diagnosis
Triage
You should see a doctor if you experience severe or persistent jet lag symptoms, such as:
- Extreme difficulty sleeping or excessive daytime sleepiness that interferes with your daily activities.
- Severe mood changes, such as anxiety or depression.
- Signs of an underlying health condition, such as worsening digestive issues or persistent stomach pain.
- Difficulty recovering from jet lag, even after several days. In these cases, it's essential to consult a doctor, who may recommend further evaluations or treatments.
Diagnosis
Jet lag is typically diagnosed based on the presence of symptoms such as fatigue, insomnia, difficulty concentrating, and mood changes, which occur due to disruption of the body's internal clock caused by rapid long-distance travel across multiple time zones. There is no specific diagnostic test for jet lag, but healthcare providers may consider the duration and severity of symptoms, as well as the individual's travel history, to determine if jet lag is the likely cause. If you are experiencing symptoms of jet lag, it is recommended to discuss your concerns with a healthcare provider for guidance on managing and alleviating the symptoms.
Management and Treatment
Complications
Jet lag can lead to complications such as auto accidents caused by drowsy driving, as individuals who are jet-lagged may experience daytime fatigue and struggle to stay alert. Additionally, sleep problems, stomach issues, and mood changes can negatively impact overall health and well-being during travel or upon returning home.
Prevention
There are steps you can take to prevent or reduce the effects of jet lag:
- Arrive early: If you have important events or meetings, try to arrive at your destination a few days early to give your body time to adjust.
- Get plenty of rest: Ensure you are well-rested before your trip, as starting out sleep-deprived can worsen jet lag symptoms.
- Gradually adjust your schedule: In the days leading up to your trip, adjust your sleep and meal schedules gradually to align with your destination's time zone.
- Properly time bright light exposure: Expose yourself to bright light at the appropriate times to help your body adjust to the new time zone. Remember, the more time zones you cross, the more likely you are to experience jet lag. However, by following these steps, you can help minimize its impact on your travel experience.
Home Remedies
Home remedies to help prevent or alleviate jet lag include:
- Gradually adjust your schedule: Before your trip, adjust your sleep and meal schedules to align with the time zone you're traveling to.
- Properly time bright light exposure: Expose yourself to bright light in the morning if you're traveling east, and in the evening if you're traveling west, to help regulate your body's internal clock.
- Stay hydrated: Drink plenty of water to counteract the effects of dehydration caused by dry cabin air during your flight.
- Avoid caffeine and alcohol: These substances can lead to dehydration and disrupt your sleep, making jet lag symptoms worse.
- Stay active: Engage in light physical activities during your flight to help reduce stiffness and alleviate symptoms of jet lag.
- Use earplugs and eye masks: To help minimize disruptions from noise and light, use earplugs and an eye mask during your flight.
- Be flexible with your schedule: If it's daytime at your destination, try to stay awake and active, and resist the urge to sleep if it's nighttime.
- Rest and relax: Prioritize rest and relaxation upon arrival to help your body recover from the effects of jet lag. Remember that these remedies may not eliminate jet lag completely, but they can help alleviate symptoms and make your transition to a new time zone more comfortable.
Treatment
There are several strategies to prevent or alleviate the symptoms of jet lag. Here are some treatments for jet lag:
- Gradually Adjust Schedule: Before your trip, adjust your schedule to gradually adapt to the new time zone. If flying east, go to bed one hour earlier each night, and if flying west, go to bed one hour later. Also, try to eat meals closer to the local time at your destination.
- Properly Time Bright Light Exposure: Exposure to light can help reset your body's internal clock. After traveling west, seek evening light exposure to help adjust to the later time zone, and after traveling east, seek morning light exposure for an earlier time zone.
- Stay Hydrated: Drink plenty of water before, during, and after your flight to counteract the effects of dehydration caused by dry cabin air. Avoid alcohol and caffeine, as they can contribute to dehydration and disrupt sleep.
- Sleep Strategies: On the plane, try to sleep if it's nighttime at your destination. Use earplugs, headphones, and eye masks to block noise and light. If it's daytime at your destination, resist the urge to sleep.
- Rest and Relaxation: Make sure you get plenty of rest before your trip and avoid starting out sleep deprived, as this can exacerbate jet lag symptoms. Remember that the severity of jet lag depends on factors like the number of time zones crossed, individual differences, and the overall duration of the journey. By following these strategies, you can help mitigate the effects of jet lag and feel more comfortable during your travels.