Jet lag is a circadian system sleep disorder that causes sleep problems and other issues. This usually occurs when a person travels two or more timezones, usually by plane, and the body's internal clock, or circadian rhythm, has to take its time to adjust to the new day/nighttime schedule at their destination.
Plane travel worsens this because the body travels faster than the brain can process the time change. Sitting in a plane for long periods, decreased air pressure, and low humidity in the cabins contribute to worsening it. Older people and people who travel frequently are more susceptible to jet lag, while children rarely experience it. In fact, research suggests that one in three people might not be susceptible to jet lag.
The main symptoms of jet lag include exhaustion, poor sleep quality, issues with concentration and memory, and the inability to sleep during bedtime and wake up during the daytime. Other mild symptoms include dizziness, nausea, constipation, indigestion, and a change in appetite.
Dealing with jet lag might be a nuisance. Traveling from the West to Eastern regions such as the Middle East may induce worse jet lag than the other way around. However, treating jet lag does not require much. While there are no preventive measures against jet lag, proper preparation will reduce its level of inconvenience and help you to enjoy travel again.
First, you should try to get some sunlight. Light entering your eyes tells your brain it is time to be awake and alert. When it is difficult to get outside, artificial lights like lamps and ceiling bulbs can work just fine. During daytime hours, you could also try slow-release caffeinated beverages. When traveling eastwards, seek natural light in the mornings to ease your jet lag and in the evenings when traveling westwards.
Next, try to get some quality sleep. While immediately sleeping after you get to your destination is not advisable, you still need some rest. If possible, try to get some sleep during your flight as well. When necessary, you can take a little nap after arriving at your destination, but advisably no more than 20 minutes. Taking sleeping medications to help is advisable, but kindly speak to your doctor before doing so. When at your destination, try to get used to the sleep/wake schedule there as quickly as possible.
It is best to remain hydrated throughout and after your trip. Avoid alcohol, caffeine, or soda, as these could contribute to dehydration. Additionally, opt for foods your digestive system is familiar with for the first few days of your arrival.
Also, try to get used to the time zone you are traveling to. You can do this by trying to fall asleep during bedtime at your destination and setting alarms to wake up at sunrise. Try sleeping earlier if you are traveling towards the east and an hour later if traveling westwards.
Jet lags usually leave soon after arriving at your destination. It could range from three days to a week to fully feel like yourself again. However, if jet lag symptoms persist or worsen, it is best to seek medical aid immediately.
