Jet Lag

What is jet lag?
What causes jet lag?
Who suffers from jet lag?
What jet lag symptoms might be experienced?
What jet lag treatment is available?

What is jet lag?

Jet lag (also known as desynchronosis) is a common sleep disorder and, most importantly, it is a symptom, or set of symptoms, and not a disease. When we talk about a jet lag remedy or a jet lag cure therefore we are not talking about overcoming jet lag directly, but are looking at treating the underlying cause or causes.

Jet lag affects millions of long-haul travelers every day, whether traveling for pleasure or on business. In a recent survey of international business travelers, 74% of those questioned said that they suffered frequently from jet lag.

What causes jet lag?

Jet lag is caused by a significant and rapid change in time zones which result in a difference between the local time and time recorded by your body's internal clock.

For example, let's say that you leave London at 9 pm and fly to Singapore. The flight lasts 12 hours and you land in Singapore at 9 am London time. However, because you have flown across several world time zones, the local time in Singapore is 3 pm.

In the space of just 12 hours you have flown half way around the world and your body clock now says that it is 9 am, although the actual time in Singapore is 3 pm.

So you can see the problem. Later in the day when everybody else is going to bed, your body clock will still be showing the time as late afternoon and you won't be ready for bed yet. Similarly, the following morning when the bus arrives at your hotel at 10 am to take you on a sightseeing tour, your body clock will still be registering 4 am and you will be looking for a few more hours of sleep before you get up and going.

Your body contains it's own internal clock which is powered by the environment around you including such things as temperature, humidity and, in particular, the normal daily change between daylight and darkness. These environmental factors cause your internal clock to run, rather like a normal clock, on a series of 24 hour cycles, sometimes referred to as your body's circadian rhythms.

Your body clock in turn triggers certain events within your body, the most obvious of which is telling your body when to shut down for sleep and when to wake up and get going.

The fact that your body clock is out of step with local time upsets the whole rhythm of your day, giving rise to problems sleeping at night, staying awake during the day and eating when you wouldn't normally eat, amongst other things. This, in turn, leads to jet lag.

Who suffers from jet lag?

Anybody traveling across several world time zones in a short space of time is liable to suffer the effects of jet lag. Crossing just one or two time zones in unlikely to cause problems, but crossing three or more is likely to give rise to jet lag, with jet lag symptoms becoming increasingly pronounced, and staying with you for longer, as the number of time zones increases.

Jet lag affects both men and women regardless of age, although people over 50 are likely to suffer more than people under 30.

If you are already suffering from sleeping problems, such as insomnia, then you are more likely to be effected by jet lag.

What jet lag symptoms might be experienced?

The most common jet lag symptoms are difficulty sleeping at night, or insomnia, and tiredness during the day.

In addition, you may experience a change in appetite (typically a loss of appetite), stomach upset, discomfort in your feet and legs and headaches.

You may also become irritable and depressed and experience difficulty in settling down and relaxing.

What jet lag treatment is available?

Jet lag is a symptom and not a disease and there is no miracle jet lag cure. The secret to finding a jet lag remedy lies in understanding its underlying cause and in treating that accordingly.

There are, however, a number of jet lag treatments often described, so let's just lay a few myths to rest here.

• Diet. Although jet lag diets are available, there is no real evidence to support their usefulness and it is probable that any benefit gained is imagined rather than real.
  
  In the case of one particular jet lag diet, 'The Argonne Diet', evidence has been produced to support the claims made for the diet, however, the test group used for the study (a group of US National Guard soldiers) is hardly representative of the general traveling population.



• Jet Lag Formulas. A number of jet lag pills, or formulas, are currently being marketed. The majority of these are either a combination of vitamins and amino acids or homeopathic preparations. A close look at the constituents of these pills gives little to indicate that they should be effective and, once again, there is no scientific evidence to support their effectiveness.
  
  In the case of one jet lag pill manufactured in New Zealand which claims that it will leave you with 'no jet lag' study based claims are made for its effectiveness. Here however the main group used are flight crews, in particular cabin staff, who are again anything but representative of the average traveler.



• Sleeping Pills. Modern non-benzodiazepine sleeping pills can be effective in helping you to sleep in very specific circumstances and in the short-term. Because of the manner in which they work (creating a false state of induced sleep) they are ineffective in re-setting your body clock and treating jet lag and can indeed make matters worse. Their use is not recommended.



• Over the counter medication. Over the counter medications are generally of little or no use as a jet lag remedy. The exception to this rule are some of the recently introduced painkillers which include a mild soporific. These can be particularly useful if you find yourself suffering from headaches and can form one small part of your toolkit for the treatment of jet lag.



• Melatonin. Melatonin is a hormone that occurs naturally in your body and that plays a major part in regulating your sleep-wake cycle.
  
  Despite a number of studies, the jury is still out as far as melatonin is concerned, with opinion being divided on its effectiveness. This may however result in part from caution on the part of many people in the medical community because melatonin is, as yet, not regulated by any statutory authority.

So, if all of these methods fail to pass the test where is a jet lag cure to be found?

The answer lies in seeking a natural solution to the problem and formulating a plan of action to follow before you travel, during your flight and after your arrival.

Such a plan would look at your current sleeping pattern and consider small changes to your routine to start the process of adjustment in advance of your date of travel. It would cover a variety of topics including such things as diet, exercise, relaxation, the use of color and light therapy and the addition of vitamin and herbal remedies to your daily routine.

Adjusting you internal body clock to bring it in line with local time is a natural process that requires a natural solution. Putting together a carefully constructed plan, and then following it, will greatly assist nature in bringing your body back into balance and in reducing jet lag symptoms while it does so.

More information about jet lag:

Obama's Whirlwind Israel Tour - CBS News

Obama's Whirlwind Israel Tour CBS News, NY - 14 hours ago (JERUSALEM) Neither jet lag nor distance stopped Barack Obama from meeting with a slew of Israeli and Palestinian leaders today. In less than 24 hours, ...

The hidden obstacles to Olympic dreams - Irish Times

The hidden obstacles to Olympic dreams Irish Times, Ireland - Jul 21, 2008 The Games will pose other significant challenges in terms of environment and climate - not only will jet lag be an issue but it will also be hot, ...

Barry Tompkins: A journey way, way back in time - Marin Independent-Journal

Barry Tompkins: A journey way, way back in time Marin Independent-Journal, CA - Jul 19, 2008 "I have perennial jet lag." Kind of like that old saw, "I never knew he drank until I saw him sober." So, I suppose it was pretty natural to finally nod off ...

The information contained here should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider.

The information provided here is for educational and informational purposes only and in no way should be considered as an offering of medical advice.