Health Information - Jet Lag
Do you feel worn out after arriving at your travel destination? Can't sleep? Can't remember where you placed your documents? Take heart and join the thousands of travellers who also face this inconvenience. These are symptoms of jet lag.
Travelers who fly through different time zones are at risk for jet lag, a temporarily condition that occurs when the body adjusts to changes in light, temperature and climate. The body has two biological clocks. One controls the sleep/wake cycle. The other regulates body temperature. When you cross multiple time zones, these clocks get out of synch with our environment. The body reacts. We become fatigued, disoriented and suffer broken sleeping patterns. Jet lag can also cause irritability, difficulty concentrating and inability to make decisions.
Many people say that jet lag lasts one day per hour of time change. In reality, most travellers recover within three days, though it can take up to a week to re-adjust after flights involving significant time changes.
Prevention
Whenever possible, fly from east to west. This causes less jet lag than flying from west to east. No matter which direction you're traveling, take these steps.
Before departure:
• Adjust your meal and sleep times to your destination's time zone.
• Get plenty of exercise several days before departure.
• Get a full night's sleep the day before travel. During the flight:
• Drink plenty of water to combat dehydration. • Limit your alcohol and caffeine consumption, since these contribute to dehydration.
• Dress comfortably. Wear loose clothing and slippers (or very comfortable shoes).Consider layering clothing so you can take items off or put more on depending on the cabin temperature.
• Get out of your seat and walk around often.
• Do stretching exercises in your seat to reduce swelling in the legs and feet.
• Change your watch, cell phone and other devices so the time displayed is the current time at your destination. • If it is currently night time at your destination, try to sleep for long stretches on the plane.
• If you have a stopover, get out and walk. If possible, take a shower to help get the muscles loose and blood flowing. Upon arrival:
• Light exposure is important. If it is daytime, make sure you can see the morning or afternoon light to help your body systems adjust. Daylight is a key factor in adjusting to a new time zone.
• Limit your first day's activities.
• Try not to sleep until it is night time at your destination.
• Relax and adjust your meal times and other activities to those of your destination as soon as possible.
Medications
You may wish to ask your doctor for a short-acting sleeping tablet to help you sleep upon arrival. Do not take these for more than three to four nights. Over-the-counter sleep aids may also effectively cause drowsiness. Some travellers find melatonin useful, though this herbal remedy is controversial. Consult your doctor before use.
Disclaimer: This information has been developed for educational purposes only. It is not a substitute for professional medical advice. Should you have questions or concerns about any topic described here, please consult your healthcare professional.
