Jet lag

Synonym

Time zone hangover, circadian dysrhythmia

definition

The term "jet lag" is understood to be a disorder of the Sleep-wake rhythmthat especially after Long haul flights occurs over multiple time zones.

introduction

People who fly from one continent to another force their bodies to enter a new one Time zone on. This occurring complaints are summarized under the term "jet lag". Jet lag is a widespread problem. Especially after fast trips that span several time zones, the inner clock not adapt to the new local time quickly enough. Step for the organism light and Darkness therefore too perfect unfamiliar times on. In this way, the usual eating and sleeping times are brought out of rhythm. As a result, the hormone production and regulation of the Body temperature out of step. Since the so-called "internal clock" can only adjust to a new local time very slowly, affected people suffer different complaints. Jet lag can make itself felt both physically and mentally. When jetlag occurs, the Flight direction however one decisive role to play. People who, for example from Europe to Asia Traveling and crossing several time zones in this way are significantly more likely to be affected by jet lag. The reason for this is the fact that the Day when traveling east shortened.

This seems to be particularly difficult for the organism. Over time, however, the body can also adjust to the new local time. The sleep the new one Day-night rhythm to be able to adapt particularly quickly. Other body functions, on the other hand, take a little longer to make this change. Mainly the gastrointestinal tract and the Body temperature regulation centers work comparatively long according to the original clock. Until all processes work properly again several days or even weeks pass away. Because of this, jet lag can occur when traveling regularly make you sick in the long term. In addition, the extent of jetlag seems to vary with the individual Sleep type of a human being. Early riser seem to travel with Far East getting along much better than Late riser. The reason for this is the fact that the internal clock of the early riser can apparently better adapt to the time change.

causes

The causes for the development of jet lag have so far been determined on the basis of animal experiments. The direct cause of the jet lag phenomenon is the so-called "circadian rhythm". This light-dark rhythm is considered to be the most important Timer in humans. The various mechanisms on which this timer is based do not seem to have changed in the course of evolution. The circadian rhythm seems remarkable stable to be. In mammals, the day-night rhythm seems to be largely different internal clock to be determined. This function is part of the Hypothalamus (part of the diencephalon), the Nucleus suprachiasmaticus, which sits directly above the visual pathway, included. The day-night rhythm influences numerous important ones Body functions. Especially the regulation of the Body temperature, blood pressure and hormone secretion are controlled by the internal clock. In addition, the suprachiasmatic nucleus seems to have an influence on the Urine production to have. The internal clock, however, is not a completely independent system that works exactly on a 24-hour basis. It is caused by external circumstances, for example Living conditions and Lighting conditions, significantly influenced. For this reason, the internal clock can remain synchronized under normal, constant conditions.

It is precisely this inner timer that is strongly influenced by air travel across several time zones and is involved in the development of jet lag.In this context, the rhythmic release of the messenger substance melatonin, which is released especially in the dark, plays a decisive role. In addition, the airspeed can have an influence on the possible development of jet lag. If no more than 15 to 22.5 meridians are exceeded per day during the flight, this results in a time difference of approximately 60 to 90 minutes. This time difference can easily be compensated for by the adaptability of the internal clock. For this very reason, a jet lag phenomenon does not occur when traveling by ship, train or car. Jet lag only occurs when this cruising speed is exceeded.

Read more on the subject at: Melatonin

Symptoms

The symptoms associated with jet lag can be both in your Art, as well as in theirs Expression clearly from person to person distinguish. In addition, they also play Time differences between Place of departure and arrival a crucial role. Pronounced fatigue, which only diminishes after days, is one of the most well-known symptoms of jet lag. As a rule, affected persons report pronounced fatigue, which can be up to five days can stop after landing. Also short sleeping units during the day they usually do it Notto drive away the fatigue typical of jet lag. In addition, paradoxically, this fatigue is often accompanied by severe sleep disorders. This means that affected persons cannot fall asleep at night despite persistent fatigue. In addition, jet lag often occurs at night unscheduled awakening of those affected. The reason for this phenomenon is the fact that the organism is during the night still for the day is set.

It only succeeds to some extent after several nights sleep through the night to be able to. From this point on, the tiredness caused by jet lag typically also decreases significantly. Another common symptom of jet lag is severe dizziness. This symptom also usually only subsides completely several days after landing. Since the time change also affects the gastrointestinal tract, it can also Loss of appetite, Blockages (Constipation) or diarrhea. Sometimes those affected also suffer from pronounced mood swings. Whether the typical depressive moods caused directly by the time change, or rather by the other jet lag symptoms, is so far not clear.

Duration of a jetlag

How long jet lag lasts varies from person to person. For one, it seems to be age dependent. It is often more difficult for older people to adjust to a time change than for young adults. The direction of flight also plays a crucial role. A journey direction west and an associated apparent Day extension The body can usually compensate better than the other way around. This is probably due to the fact that the natural biorhythm of humans is a little longer than 24 hours.

It is said that it takes the body about one day per time zone to adapt. Further flights result in a longer jet lag than short flights with a time difference of only two hours. The individual organ systems can also take different lengths of time to convert. So it can be that the eating behavior has already got used to the new era, but sleep disorders persist for a few days longer.

Jet lag in a baby

Up to the 6th month of life, babies do not have a developed "internal clock" and can therefore not suffer from jet lag. Only then do infants and toddlers develop their time-of-day rhythm and it becomes increasingly difficult for parents to travel with their child.

For older babies, we therefore recommend changing the daily rhythm a few days before departure to make it easier to get used to it. In addition, care should be taken to ensure that the baby is adequately fed upon arrival and before sleep. You should focus on high-carbohydrate food that will keep you full for a long time and, at best, prevent the child from waking up from cravings at night.

prevention

The probability of occurrence of jet lag depends mainly on the Flight time and that happened during the flight distance from. In addition, various individual circumstances play a decisive role. Because of this, jet lag, if any, can can only be prevented to a limited extent. The most important preventive measures include:

• no Consumption of alcohol or caffeine before and during the flight

• already during the flight Clocks on the local time of the destination move

• much liquid to take in

• after the flight a lot to the fresh air go

• after arriving prefer no nap insert

• at the Daily rhythm of the destination take part

• on adequate sleep pay attention the first night after arrival

• during the first two days exhausting activities avoid

• no Take sleeping pills

Read more about this under Sleep hygiene

People that professional If you have to travel frequently to other time zones, you should also consider whether the organism can adapt to the new rhythm Well worth it. As this changeover can take several days, short trips from less than three to four days no attempt is made to switch. In these cases it is better for the body of the traveler old rhythm to stay.

For longer stays in a different time zone, travelers can even before departure try to alleviate the coming jetlag somewhat. People in the west should travel approximately three to four days before departure, start every night an hour or two later to fall asleep. In this way, the organism can get used to the time change before departure. People heading towards east should fly, however three to four days start doing this before departure a few hours earlier to go to bed. Even during the flight, simple measures can help to make the time change a little easier for the organism.

Travelers should therefore be on board sufficiently move and plentiful liquid to take in. Especially when traveling by air towards west Getting enough exercise can help make the transition easier. Adjusting your diet can also be helpful. When traveling by air to the West, protein (e.g. fish), flesh and Dairy products to be consumed. That way you become important Energy reserves stored in the body and the fatigue typical of jet lag can be effectively alleviated. Foods that are high in carbohydrates (such as potatoes, pasta or rice), on the other hand, must be taken to the west urgent avoided become. In addition, people traveling by air to the west may Not make the mistake and get right after landing Sleep lay. In this way, the development of jet lag is mostly even aggravated. People who suffer from jet lag must always be aware that they are in the first few days after arrival awake so long have to stay as it is light. Only during the Evening hours and at night should be slept. At very long air travel this rule already applies while of the flight. For this reason, travelers should wear comfortable clothing and appropriate clothing Sleeping mask carry along. Can the night already during the Flight to the Sleep be used so decreased often the likelihood of developing jet lag. If jet lag cannot be completely prevented by these measures, this will be reduced Expression however demonstrably.

treatment

Basically, it must be noted that jet lag only treated conditionally can be. Jet lag is always a special one for the organism Challenge and can do both the psyche, as well as the cardiovascular system and the gastrointestinal tract. Because of this you should very short Air travel that is right over multiple time zones go away, if possible avoided become. However, longer stays in foreign time zones can after three to four days be accomplished by the organism. In rare cases, however, jet lag can also occur over weeks stop. In addition, before any flight that harbors the risk of jet lag, preventive Action to be taken. Even if the occurrence of jet lag is reduced by these measures not reliable can be avoided, the typical Symptoms clear weaken. The severity of sleep disorders and impairments of the gastrointestinal tract can be significantly reduced with some means. For this reason, people who suffer from jet lag should become familiar with the new conditions immediately after landing. The natural one sunlight the unfamiliar environment can be called Clock used and the internal clock can thus be changed more easily. In this context, no direct sunlight is necessary.

Affected persons should only during the daytime hours frequently at the fresh air stay and do not hide in the hotel room. In addition, those affected should try to arrive at the destination immediately after new day-night rhythm to live. Because of this you should short sleeping units during the day absolutely avoided become. The jetlag usually subsides much faster if the sufferer is affected in the first few days only in the dark sleep and in the morning get up as early as possible. The excessive consumption of caffeine should also be avoided. One to two cups of coffee a day are allowed. At a too high Caffeine consumption, on the other hand, can increase the production and release of the sleep hormone Melatonin throttled become. Because of this, the jet lag persists significantly longer on. During the first few days after arrival, it also makes sense to take it easy and give the already severely impaired organism plenty of rest. Due to the very pronounced fatigue in jet lag and the noticeable concentration disorders, above all risky activities are avoided.