Jet Lag - Prevention and Treatment

Look At How Your Body’s Rhythm is to Blame

Jet lag is a temporary disorder that affects those who travel by air and is recognized by the American Academy of Sleep Medicine to be a sleep disorder. Those who experience jet lag cross rapidly between two and ten time zones en route to their destination. Every year in the United States approximately 30 million people, who cross five or more time zones, feel the effects of jet lag. Jet lag requires an adjustment in the body’s internal clock which controls wakefulness and sleepiness.  When experiencing jet lag, an individual’s normal bodily rhythms do not sync with the new time zone.

Each individual’s pattern of wakefulness and sleepiness depends on a circadian rhythm within the body. A circadian rhythm is the body’s cycle through periods of sleep and periods of being awake. In the posterior region of the brain lies the pineal gland. The pineal gland is responsible for producing melatonin, a hormone the body uses to regulate its circadian rhythm. During periods of darkness, the pineal gland synthesizes and secretes melatonin into the blood. However, this process is suppressed by the presence of light.

The body’s internal clock is located in the suprachiasmatic nuclei (SCN), which is at the base of the hypothalamus in the brain. The nuclei contain melatonin receptors. Information about light travels from the eyes to the SCN. The SCN is located just above the optic chiasm (a junction of nerves), and the SCN relays the information to the brain. The normal pattern for sleep is regulated by the brain’s response to light signals. Light regulates the internal circadian rhythms since most individuals sleep during periods of darkness and are awake during periods of light.

The occurrence of jet lag varies depending on which direction you are traveling. When traveling in an eastward direction, difficulty falling asleep and waking up are experienced at the destination. However, traveling in a westward direction causes early evening fatigue and waking up before dawn. The fewest symptoms are experienced when traveling within the same time zone. Increasing the number of time zones crossed or flying eastward significantly increases the time needed for adaptation.               

Student travelers may experience jet lag when flying to their destination. It’s strongly recommended to prepare for travel early. Having luggage, passports, and tickets organized in advance allows for more time to rest prior to leaving. The fewer last-minute tasks there are the more rest travelers can obtain. Most rest prior to a trip can help ward off extreme jet lag symptoms.

Symptoms of Jet Lag

•     Insomnia
•     Delay of sleep onset (experienced when traveling eastward).
•     Early awakening (experienced when traveling westward).
•     Fractionated sleep.
•     Poor performance in mental and physical tasks during the destinations new daytime.
•     Increased fatigue.
•     Increase in the occurrence of headaches and irritability.
•     Decrease in the ability to concentrate.
•     Gastrointestinal disturbances.
•     Decrease in the enjoyment and interest of meals.

Prevention of Jet Lag

Current research and recommendations suggest that taking melatonin supplements or practicing special diets do not prevent jet lag.

    Before Travelling:

•     Exercise, eat nutrient-rich meals, and get plenty of rest.
•     Plan to break up the travel with a lay-over.
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    During Travel:

•     Avoid alcohol (especially if planning on taking sleep medications).
•     Avoid large meals.
•     Avoid caffeine (especially if planning on sleeping during the flight).
•     Drink copious amounts of water to stay adequately hydrated.
•     Move around on the plane to stimulate the mind and body.
•     Dress comfortably.
•     Sleep during long flights.

    Upon Arrival:

•     Avoid crucial decision-making for the first day.
•     Adapt to the local time as quickly as possible.
•     Increase exposure to sun immediately.
•     Eat meals at the local times.

Treatment of Jet Lag

The American Academy of Sleep Medicine recommends prescriptions of non-addictive sedative sleep medications. However, antihistamines can also be taken to help a traveler fall asleep once they have reached their destination. Non-benzodiazepines are regularly prescribed to aid in the ability to fall asleep quickly and the ability to stay asleep. If taken in small doses for a few days only, The American Academy of Sleep Medicine predicts no long term addiction. Physicians don’t usually prescribe benzodiazepine because these tend to cause increased residual drowsiness the next day. No medications to treat jet lag are available, but exposure to the sun to helps adjust the body’s circadian rhythm to its new time zone.