Jet lag, also known as jet lag, is a temporary disorder of the circadian rhythm that can affect people who travel across multiple time zones in a short period of time. This phenomenon occurs when a person's internal biological clock becomes out of sync with the new time of the place they are traveling to, which can cause a series of unpleasant symptoms that affect both the body and the mind.
Causes of Jet Lag
Jet lag is primarily caused by the discrepancy between a person's internal circadian rhythm and the new light and dark schedule they are on. exposed during a trip. Our internal biological clock, controlled by the suprachiasmatic nucleus in the hypothalamus, regulates physiological processes such as the sleep-wake cycle, body temperature, and hormone release.
When we travel across different time zones, our internal clock needs time to adapt to the new schedule of light and darkness. This adjustment can take several days, during which it is common to experience the typical symptoms of jet lag.
Factors That Affect Jet Lag
Some factors can influence the intensity of jet lag. experienced by a person, such as the direction of travel (east-west or west-east), the number of time zones crossed, the duration of the flight, the age and physical condition of the person, as well as the individual's ability to adapt each individual.
Symptoms of Jet Lag
The symptoms of jet lag can vary from person to person, and their severity depends on several factors, including the distance of travel and the ability adaptation of the individual. Some of the most common symptoms of jet lag include:
Physical Symptoms
- Problems falling asleep or staying asleep.
- fatigue and lack of energy during the day.
- Headache and general malaise.
- Digestive problems such as constipation or diarrhea.
Psychological Symptoms
- Irritability and mood swings.
- Difficulty concentrating and making decisions.
- Anxiety or mild depression.
- Temporary disorientation and confusion.
Remedies to Prevent and Relieve Jet Lag
Fortunately, there are various strategies that can help prevent or relieve the symptoms of jet lag. Below are some practical recommendations to minimize the effects of this disorder:
Before the Trip
1. Gradually adjust your sleep-wake schedule a few days before the trip if possible, especially if you are traveling to a place with a large time difference.
2. Stay well hydrated before and during the flight, avoiding excessive alcohol and caffeine consumption.
3. Do gentle exercises before the flight to stay active and reduce the feeling of tiredness.
During the Trip
1. Try to sleep on the plane if it is night at your final destination, using earplugs, eye masks and cushions for greater comfort.
2. Get up and walk down the aisle of the plane every so often to improve circulation and prevent muscle stiffness.
3. Avoid consuming heavy and fatty foods during the flight, opting for lighter and healthier options.
Upon Arrival at Destination
1. Expose yourself to natural light during the day to help your biological clock adjust to the new local time.
2. Try to keep your meal and activity times as regular as possible according to local time to facilitate adaptation.
3. Avoid taking a long nap upon arrival, as it can make it difficult to fall asleep during the night.
Conclusion
In summary, jet lag is a common phenomenon that can affect anyone. that crosses multiple time zones during a trip. Although the symptoms can be bothersome, there are effective strategies to prevent and alleviate jet lag, allowing travelers to enjoy a smoother, more comfortable transition to their new surroundings. By following the appropriate advice and recommendations, it is possible to minimize the negative effects of jet lag and make it easier to adapt to the new time zone.
Remember that each person is unique, so it is important to experiment with different approaches and Discover which strategies work best for you in particular. With a little planning and patience, it is possible to significantly reduce the effects of jet lag and enjoy your international travel to the fullest.