Jet Lag
(Symptoms)
This page will help you answer your questions about jet lag.Jet lag).
What is jet lag?
It is a condition that results from traveling across multiple time zones, also known as a temporary sleep disorder, which leads to a disruption of the circadian rhythm and a mismatch with the local time at the new destination. Jet lag can vary in how it affects the body. It is also known by several names, such as long-distance travel fatigue, travel-related disorder, and time zone difference disorder (Jet lag).
- What are the symptoms of jet lag?
- Symptoms appear within one or two days of traveling across at least two time zones, and they may include the following:
- Problems with sleep quality and inability to sleep at the right time, or waking up at inappropriate times according to the local time of the destination.
- Daytime fatigue, and feeling constantly tired during the day due to circadian rhythm disruption.
- Problems with concentration and performing daily tasks.
Digestive issues, such as indigestion, loss of appetite, nausea, and constipation.
Mood changes and feeling tense.
- The body usually needs about one day to recover for each time zone crossed, but traveling east is more difficult compared to traveling west in terms of adaptation, so it may take a longer time to recover.
- What are the causes of jet lag?
- Traveling across different time zones, the more time zones crossed, the higher the likelihood of developing jet lag.
Inappropriate sleep timing: Travelers may find it difficult to adjust to the time difference, which leads to insomnia.
- Long flights may increase the severity of symptoms, especially if there are stopovers in several different time zones.
- How to manage jet lag?
- Plan your sleep in advance, try to adjust your bedtime a few days before traveling to match your destination’s time zone.
- Walking and moving during the flight may help reduce symptoms related to fatigue and physical exhaustion caused by long flights.
- During travel, make sure to drink enough water, as dehydration may increase fatigue, so it is important to drink enough fluids during and after the flight.
- Limit caffeine intake, as it negatively affects sleep patterns.
- Avoid new foods for a day or two, which helps reduce digestive issues.
- Use sleep aids in some cases, sleeping pills may help regulate sleep patterns, but they can be addictive, so use them cautiously and for a short period.
Exposure to natural light, sunlight exposure helps reset the circadian rhythm, it is recommended to go outdoors after arrival.
– Rest and gradual activity, give your body enough time to adapt to the new time zone.
When should you see a doctor?
- If symptoms last for a long time after travel and do not improve.
- If sleep disturbances or fatigue negatively affect work or daily activities.
If physical symptoms persist, such as ongoing headaches, digestive issues, or prolonged inability to sleep.
If you experience severe symptoms such as depression or anxiety.
Frequently Asked Questions
Does the direction of travel affect how to prepare sleep regulation in advance?
