Understanding Jetlag: Causes and Remedies

When travelers come back from their journeys, they often bring home a mix of memories and, unfortunately, jetlag.

Jetlag is a type of sleep disorder that hits people after crossing time zones, whether it’s on international flights or domestic trips. The journey can really wear you down, causing dehydration and leg swelling, alongside that infamous fatigue, according to Brunilda Nazario, who serves as the chief medical doctor editor at WebMD.

“Jetlag is really common after long trips and it’s more than just feeling tired for a few days or having trouble sleeping,” Nazario noted.

Potential Health Risks Linked to Sleep Patterns

Being confined in an airplane, where oxygen levels are lower and air pressure is different, can exacerbate these issues, the Cleveland Clinic suggests. Jetlag messes with our internal body clock and how we interact with our environment, Nazario explains.

Our biological cycles, influenced by sunlight and darkness, play a key role in managing sleep patterns through melatonin. So, when jetlag hits, it doesn’t just disturb our sleep; it also disrupts other bodily rhythms.

“Our internal clock controls the release of daily hormones, including those linked to growth and the menstrual cycle,” she added.

Jetlag symptoms can include problems with focus, coordination, and excessive drowsiness.

Hormones are also crucial in regulating hunger and digestion, as well as body temperature, Nazario said.

For example, traveling from the West Coast to the East Coast can throw our biological clock out of sync, leading to an array of mismatched symptoms.

“Flying east requires you to advance your internal clock, while westward travel calls for slowing it down,” Nazario explained.

Symptoms can include focus and coordination issues, along with persistent drowsiness. Consistently traveling across time zones not only makes you feel tired but may also lead to long-term health challenges, including a higher risk of diabetes, high blood pressure, mood disorders, and obesity.

Ways to Combat Jetlag

Nazario suggests there are strategies to lessen the impact of jetlag.

“A practical approach is to gradually adjust your schedule a few days before your departure, either moving your routine up or back depending on where you’re headed,” she said.

She also recommends going to bed earlier to help reset your sleep cycle. Additionally, when booking flights, it could be beneficial to have a short layover, making adjustments easier when you arrive at your destination.

While over-the-counter sleep aids can help induce rest, Nazario mentions that caffeine might be effective in warding off daytime fatigue.

One popular remedy among frequent travelers is melatonin.

“Melatonin can induce sleep and is often referred to as the ‘dark hormone’ because it inhibits light exposure,” she noted. Sleep masks are a simple way to block out light, too.

“The quality of sleep improves when your sleep routine aligns with melatonin release,” Nazario added. “Melatonin supplements can assist in resetting your body clock.”

However, health experts advise consulting a physician before starting any supplement regimen. Although melatonin is generally viewed as safe for short-term use, it’s wise to approach it cautiously as it can interact with certain medications.