The most effective methods to alleviate jet lag
Would you have thought? Traveling to the west is usually more easily tolerated than east
Photo: Peter Cade/Getty Images
After long flights, many people experience the unpleasant symptoms of disturbed sleep rhythm, fatigue and concentration – this is the Jet lag, or time zone change syndrome. Our internal biological watch is difficult to adapt to a sudden time difference, especially when traveling through several time zones in a short period of time. How does the phenomenon develop, how does it affect our body, and what can we do to relieve the symptoms?
The technological development of global mobility and air transport allows people to reach multiple time zones from one continent to another in a short period of time. However, this lifestyle is not only about cultural experiences and business opportunities, but also with the significant challenges of the organization’s circadian rhythm.
Jet lag-a medical name for time zones syndrome-is the result of disruption of the sleep-wake-up cycle, resulting from disharmony between the internal biological clock and the external environmental time (days and nights). Typical symptoms of syndrome include difficulty sleeping, daytime drowsiness, reduced concentration, irritability, and even indigestion. The severity of the symptoms varies from person to person and depends on several factors, such as the number of cross -time zones, the direction of travel (to the east or west), age and sleep habits.
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Although jet lag is usually a temporary state of chronic sleeplessness In the long run, it can affect the functioning of the immune system, cognitive performance and general well -being. Therefore, it is worthwhile to consciously prepare for time -making travel – with proper sleep management, light therapy, or, where appropriate, melatonin – especially if fast regeneration is extremely important, such as athletes, business travelers or health workers.
A change in circadian rhythm
The inner clock of our brain, the so -called circadian rhythm, is naturally aligned with the days and nights. This clock regulates the cycle of sleep-wake-up, our body temperature, our hormone balance and many other physiological processes. When we cross several hours in a trip in a short time, our inner clock cannot follow the new environment, it will not be in line with the local time. This causes the unpleasant symptoms that it takes time for our body to correct.
Research has shown that the effects of time difference are different depending on whether we travel from east to west or west to east. One According to a 2017 study Traveling in the west is usually easier tolerate because it is easier for our inner clock to « delay » your cycle (later fall asleep and later) than to bring it forward. When flying east, the organization has to go to bed and wake up earlier, which can cause a significant problem for most. It is no coincidence, therefore, that the symptoms of jet lag are more severe when getting into the east and lasts for a longer period of time.
And researchers at the University of Washington have found that time shifts disturb the functioning of two different, interdependent time cell groups in our brains. One is located in the ventral, which is related to deep sleep related to physical fatigue, and the other, that is, the dorsal neurons affect REM sleep and dreams.
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On weekdays, these two areas are in line, but the time shift or multi -shift work schedule can be confused, which will eventually affect our night’s sleep. Interestingly, the ventral center is much easier to adapt while the dorsal is unable to do so, always on their own inner rhythm to follow.
The effects of jet lag on health
Time shift is not just an inconvenience that most people matter when traveling abroad. THE jet lag It can also significantly influence the functioning of the organization. Nothing proves better than a 2016 study that has shown that long-term circadian rhythm disorders can increase the risk of cardiovascular disease, metabolic disorders, and immune system weakening.
According to information so far, the number of white blood cells may reduce the number of white blood cells. This is because the defensive cells of the immune system work less efficiently when our body does not work in the usual rhythm. In addition, cortisol levels increase, which can suppress the immune system in the long run.
Common in the case of jet lag sleep withdrawalwhich can significantly reduce the body’s resistance to infections. This is also the reason why the circadian rhythm becomes more susceptible to diseases. As a result of chronic sleep deprivation, our body responds more slowly to viral and bacterial infections because, when the sleep and waking cycles are overturned, the defensive mechanisms of our body do not work properly.
In addition, traveling itself increases the the risk of illness. The air circulation of airplanes has a greater chance of spreading viruses, as it is not ventilated properly, for example, it is easier to catch the cold of our companion in the front of the plane. And, of course, the whole process, preparation, flight, and fatigue can weaken the immune system, so don’t be surprised if we are not able to work 100 percent for a few days.
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The effects of jet lag can occur more than some individuals, especially those who struggle with sleep problems or anxiety before traveling. Sleep deficiency that often occurs on the night before traveling can contribute to the body’s increased physical and mental load, thus the travel The first days of the post can result in reduced performance and increased disease bend. A common accompanying phenomenon may be runny nose, sore throat or general weakened condition, which is due to the immune response due to stress and lack of sleep.
It can greatly help the organization’s regeneration and adaptation to time shift if the first days of travel are characterized by low -intensity, relaxing activities rather than increased physical exertion. In addition, the flight is recommended to consume proper fluid intake, especially in the form of water, as well as the easy -to -digest, low -fat, low -sugar foods. Fresh fruits and vegetables are not only valuable fiberbut also help maintain hydration, which is particularly important in the low -humid environment of the aircraft.
Effective methods against jet lag
Although the tnees cannot be avoided, there are plenty of methods to relieve them and help them adapt to the local time zone. For example, if we are preparing for a longer trip, it is worth starting a few days earlier. It can be a good solution for traveling east to sleep and get up one hour earlier every day, while in the event of Western flight it is worth pushing the sleep later.
In addition, light therapy is what can help us in the transition. Natural and artificial light play a key role in the circadian rhythm regulation. In many cases, exposure to morning light can help faster adapt to eastern travel, while afternoon light can be beneficial during vacation in the opposite direction.
Our meal and hydration affect everything. THE balanced diet And proper fluid intake can help the body in faster regeneration. It is worth avoiding caffeine and alcohol when traveling, especially before going to bed, as they only further worsen the quality of sleep. Avoid excessive drinking on the plane, coffee, black tea, and do not want to confuse our brains even more.
It is also a useful advice to try to have breakfast, lunch and dinner local time. Our body will perceive that something is in the process of being prepared. And anyone who likes to move is worth doing this in the morning or during the day, as it can also affect the inner clock faster in switching. Moderate exercise can promote sleep quality and stabilize circadian rhythm.
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The role of melatonin
THE melatonin The hormone that helps to regulate the cycle of sleep-wake-up. As a dietary supplement, especially when traveling eastern, you can alleviate the symptoms of jet lag. It is mainly recommended for those who have difficulty to rapidly tune the sleep rhythm. For the right effect, it is worth taking thirty to sixty minutes before going to bed according to the new time zone. But it is important that not everyone responds equally, it is good to experience the dose of our brains.
The unpleasant symptoms caused by time shifts, such as sleep disorders, can be easily relieved by conscious preparation and appropriate strategy. However, it is not only fatigue that you have to face, as it can also stamp your immune system in the long run. However, prior adaptation and proper sleep management can all contribute to faster regeneration so that we can enjoy relaxation for the first day.
