Jet lag is a very common condition that occurs after traveling by plane for a long period of time.
This condition generally causes symptoms such as dizziness, fatigue, nausea, and even difficulty sleeping, as the body is unable to adjust to a new time zone.
So, how can you manage jet lag? Discover the risk factors, symptoms, and treatments for jet lag in the article below.
Definitions of Jet Lag
Jet lag is a sleep disorder caused by long travel involving time zone changes.
Time zone changes associated with long travel affect the body’s biological cycle, also known as the circadian rhythm.
Jet lag disrupts the circadian rhythm in regulating the body’s activities, such as temperature control, eating, and sleeping.
Generally, jet lag is temporary, however, this carries fatigue effects and may sometimes cause digestive issues.
This condition can be experienced by anyone and is more common in older adults, who may require a longer recovery time compared to other age groups.
Causes of Jet Lag
Jet lag is a disorder that occurs when the body has difficulty adjusting to rapid time changes.
This condition can disrupt sleep schedules and overall body condition, leading to insomnia, difficulty concentrating, and mood changes.
Here are the causes of jet lag:
1. Direction of Travel
The effects of jet lag can vary depending on the direction of travel.
Typically, you experience jet lag when traveling east or west due to time zone changes.
Traveling east tends to be more difficult, as it shortens the body’s natural sleep cycle.
In comparison, traveling north or south usually does not involve significant time zone changes, resulting in a lower likelihood of jet lag.
2. Disrupted Biological Cycle
Long travel involving significant timezone changes disrupts the body’s biological cycle, also known as the circadian rhythm, which affects sleep patterns.
The biological cycle is unable to adapt quickly to changes.
When you are in a different time zone, the body’s activities, such as sleeping, eating, and other daily functions, are also disrupted.
3. Effects of Sunlight
Some experts suggest that jet lag is a symptom caused by the sunlight.
Sunlight affects the melatonin hormone in the body, which is responsible for drowsiness and sleeping hours.
When the eyes are exposed to sunlight, signals are sent to the brain to reduce melatonin production, making you feel more alert.
Your sleep patterns can become disrupted when you cross time zones with different light exposure patterns.
4. Air Pressure Changes
Another contributing factor to jet lag is changes in air pressure and cabin conditions during flights.
At high altitudes, air pressure and humidity levels decrease, which can increase the likelihood of sleep disturbances.
Low humidity in the cabin can also lead to dehydration, which may worsen jet lag symptoms.
Various Risk Factors of Jet Lag
Jet lag is a symptom that may be experienced by anyone during long travel.
There are several factors that influence the risk of having jet lag, including:
- Crossing multiple time zones, which increases the risk.
- Frequent air travel, such as being a pilot, flight attendant, or business traveler.
- Older age, as the body takes longer to adjust its biological cycle.
- Uncomfortable flight conditions, such as cabin pressure and limited seating space.
Signs or Symptoms of Jet Lag
Jet lag is a disorder that everyone often experiences during long travel.
There are signs or symptoms that may become indications of having jet lag.
These symptoms involve the following:
- Sleep disturbance that manifest in difficulty closing the eyes, not being able to sleep soundly, or excessive sleeping.
- General body discomfort.
- Reduced appetite.
- Dizziness and difficulty concentrating during activities.
- Digestive issues, diarrhea, or constipation.
- Mood changes.
- Drowsiness and fatigue in the afternoon.
Treatments for Jet Lag
Jet lag is a temporary condition that does not require specific treatments.
The body typically adjusts gradually within a few days in the new location.
However, if you often travel and are uncomfortable, here are the treatments for jet lag:
1. Practicing Light Therapy
Natural sunlight can help regulate the body’s biological cycle.
Exposure to light helps signal the brain to adjust melatonin production.
However, if you are unable to naturally get sunlight, light therapy can help.
Using a special light lamp at specific times can help mimic natural sunlight exposure.
2. Taking Medications
Certain medications may help regulate sleep patterns during and after travel.
However, make sure to consult a doctor before taking any medication.
3. Avoiding Caffeine and Alcoholic
Caffeine and alcohol may disrupt sleep quality and increase the risk of dehydration.
Try to avoid these beverages, especially in the evening or at night.
4. Drinking Plenty of Water
Dehydration may aggravate jet lag symptoms. Ensure that you stay hydrated by drinking plenty of water, especially during long travel.
5. Wearing an Eye Mask and Ear Plugs
An eye mask and earplugs can help create a calm and dark environment, which supports better sleep on the plane or at your destination.
Ways to Prevent Jet Lag
Jet lag may be temporary, however, this still causes discomfort and many people practice the prevention.
Here are ways to prevent jet lag you can practice:
- Anticipate timezone changes and prepare yourself before boarding by changing early sleep patterns or longer than usual sleeping hours.
- Drinking plenty of water during travel or after arriving to prevent dehydration that may induce jet lag.
- Wearing an eye mask and ear plugs to reduce sources of noise and light when sleeping in the plane.
- Avoiding eating heavy meals before the plane lands.
- Choose flight schedules that align with your destination’s nighttime and avoid sleeping too early upon arrival.
- Adjusting your activities to local timezones and changing your clock’s setting.
- Ensure your body gets enough sunlight at the destination and avoid staying indoors for too long, as this may worsen symptoms.
- Before your long travel, you can consult first with doctors specializing in air travel to get information or advanced treatments to prevent jet lag.
This concludes the explanation about the causes, symptoms, and treatments for jet lag.
One of the best ways to prevent and minimize jet lag is to drink plenty of water, at least 8 glasses or around 2 liters per day.
This helps fulfill daily fluid needs and avoid dehydration that may aggravate the symptoms.
It is important to always bring drinking water wherever you go, particularly during long travel.
You can opt for AQUA mineral water as your travel companion.
AQUA is available in various packaging sizes, making it efficient and travel-friendly, ranging from 220 ml, 330 ml, 600 ml, to Aqua 1500 ml.
Adjust the package to your needs and daily activities.
Why AQUA? AQUA mineral water’s quality is maintained through strict quality control and testing before distribution.
AQUA is sourced from selected mountain springs, with protected surrounding ecosystems to maintain its purity.
Opt for #AQUADULU in your activity and taste the freshness!
