Summary about Disease
Jet lag, also known as jet lag disorder or desynchronosis, is a temporary sleep problem that can affect anyone who quickly travels across multiple time zones. Your body has its own internal clock (circadian rhythm) that signals when to stay awake and when to sleep. Jet lag occurs because your body's clock is still synced to your original time zone, instead of to the time zone where you've traveled.
Symptoms
Symptoms of jet lag vary from person to person and may include:
Sleep disturbances (insomnia, excessive daytime sleepiness)
Fatigue
Difficulty concentrating
Headache
Irritability
Gastrointestinal problems (constipation, diarrhea, nausea)
General feeling of being unwell
Impaired performance (physical and mental)
Causes
The primary cause of jet lag is the rapid crossing of multiple time zones, which disrupts the body's natural circadian rhythm. Other contributing factors include:
Changes in meal times
Changes in light exposure
Cabin pressure and humidity on airplanes
Stress associated with travel
Medicine Used
Melatonin: A hormone that helps regulate sleep-wake cycles. Can be taken to help adjust to a new time zone.
Sleeping Pills: In some cases, a doctor may prescribe short-acting sleeping pills for a limited time.
Caffeine: Can be used cautiously to combat daytime sleepiness.
Over-the-counter pain relievers: For headaches.
Medications for gastrointestinal symptoms: As needed.
Is Communicable
No, jet lag is not communicable. It's a physiological response to changes in time zones, not an infectious disease.
Precautions
Adjust your schedule gradually: Start shifting your sleep and wake times a few days before your trip.
Stay hydrated: Drink plenty of water before, during, and after your flight.
Avoid alcohol and caffeine: Especially before and during your flight.
Expose yourself to sunlight: Upon arrival, spend time outdoors during daylight hours to help regulate your circadian rhythm.
Eat meals at the appropriate times: According to your destination's time zone.
Get regular exercise: Regular physical activity can help improve sleep quality.
Consider using a light box: If traveling east, morning light exposure can be beneficial.
How long does an outbreak last?
Jet lag is not an "outbreak." The duration of jet lag varies depending on the number of time zones crossed and individual factors. Generally, it takes about one day per time zone crossed for the body to adjust. So, if you cross three time zones, it might take about three days to feel normal.
How is it diagnosed?
Jet lag is typically diagnosed based on a person's travel history and reported symptoms. A doctor will consider:
Recent travel across multiple time zones
Sleep disturbances
Other symptoms like fatigue, headache, and gastrointestinal problems
Exclusion of other potential causes of these symptoms. No specific medical tests exist for jet lag.
Timeline of Symptoms
The timeline of jet lag symptoms is variable, but a general pattern may look like this:
Day 1 after arrival: Feeling most out of sync, experiencing significant fatigue and sleep disturbances.
Days 2-3: Symptoms gradually improve as the body begins to adjust, but fatigue and sleep problems may persist. Gastrointestinal issues are often present.
Days 4+: Most individuals feel largely recovered, with only minor residual effects. The more time zones crossed the longer the recovery.
Important Considerations
Eastward travel is typically harder: Adjusting to an earlier wake-up time is generally more difficult than adjusting to a later one.
Individual variability: Some people are more susceptible to jet lag than others.
Age: Older adults tend to experience more severe and prolonged jet lag.
Pre-existing sleep conditions: People with underlying sleep disorders may have more trouble adjusting.
Repeated travel: Frequent travelers may develop strategies to mitigate jet lag.
Consider the purpose of the trip: If it's a short trip, it may be better to maintain your original sleep schedule.