Jet Lag

Thousands of Americans take to the sky every day and many of those cross over multiple time zones. Travel across time zones can lead to jet lag, when the body’s internal circadian rhythm becomes out of sync with the local time. For the vacationer, jet lag can be a nuisance for the first few days of the vacation. However, for business travelers who need to be sharp and focused for their work, jet lag can significantly impair their performance and functioning. Below is an outline of some of the symptoms of jet lag, as well as some preventive measures travelers can easily employ on their journey.

Symptoms of Jet Lag

1. Daytime sleepiness
2. Unable to fall asleep at night (after eastward flight)
3. Early morning awakening (after westward flight)
4. Fragmented nighttime sleep
5. Decreased daytime alertness and performance
6. Disorientation
7. Gastrointestinal problems and loss of appetite

Preventive Measures Against Jet Lag

1. Choose a flight that lands in the late afternoon/early evening local time. This allows the traveler to stay up a few hours, get a light snack, and get to bed at a reasonable time.
2. Prepare yourself a few days in advance by shifting your sleep and wake-up time to match the time of the destination location.
3. When boarding the plane, change the time on your watch to the destination time.
4. Avoid alcohol, but drink lots of water.
5. Don’t eat a heavy meal upon arrival.
6. Avoid heavy exercise just before bedtime, as that will increase your body temperature and may delay the onset of sleep.
7. Sleep with earplugs and an eye mask to dampen noise and light.
8. Get out into the sun. Sunlight is the greatest time cue the body knows and helps to entrain the body’s circadian rhythm.

• Linked to Chronic Disease
• Sleep Apnea
• Affecting the Immune System
• Sleep Disorders Affect Millions