Jet lag is sleep disturbance in the form of drowsiness on daytime and sleeplessness on evening, which arises after travelling jaremote shelf by plane, meskip time zone different.
When traveling to a different time zone, the body cannot immediately adjust to the local time, so jet lag occurs. This happens because the body has a biological clock that is still the same as the previous time zone. This biological clock is called the circadian rhythm, which keeps a person awake during the day and sleeping at night.
The more time zones passed, the more likely a person is to experience jet lag. Jet lag can go away on its own after a few days of experiencing symptoms.
Symptoms of Jet Lag
Jet lag is characterized by feeling tired and sleepy in the morning or afternoon, and not being able to sleep at night. This condition is experienced by someone after traveling by plane to an area that crosses time zones. This symptom can be felt by anyone, be it babies, children, adults, and the elderly. Jet lag can also be experienced by pregnant women who travel by plane for a long time.
Other symptoms that can be felt due to jet lag are:
- It's hard to concentrate.
- Mood changes and irritability.
- Easy to forget.
- Nauseous.
- Headache or dizziness.
- Digestive disorders, such as diarrhea and constipation.
- Dehydration.
- Disturbance in movement.
- Anxiety disorders.
- Heart beat.
When to go to the doctor
Jet lag is a sleep disorder that occurs temporarily, depending on how many time zones are passed. It takes at least 1-2 days to recover from jet lag due to crossing 1 time zone.
The more time zones passed, the longer the jet lag will be felt. For example, a person crossing 6 time zones needs at least 3-5 days to recover.
If jet lag causes sleep disturbances that last longer than it should, you should consult a doctor. Your doctor can help treat the disorder, especially if you travel a lot and have trouble coping with jet lag symptoms.
Patients who have a history of certain diseases, such as heart disease, also need to see a doctor if the symptoms of the disease reappear when experiencing jet lag.
Causes of Jet Lag
The cause of jet lag is the body's inability to immediately adjust to the time in an area whose time zone is different from usual. The body has its own biological clock, with the same cycle as the rotation of the earth, which is 24 hours. The body's biological clock is called the circadian rhythm, which allows a person to be awake during the day and sleep at night.
Although it is influenced by external factors, one of which is sun exposure, the body cannot immediately adapt to changes in time zones that occur, resulting in jet lag. The more time zones you pass through, the longer it will take your body to adjust to the local time.
In addition to the body's adaptation process, there are several other things that trigger jet lag, namely:
- Changes in air pressure in the aircraft cabin
- Altitude of the aircraft above sea level
- Low humidity in the plane
Factor Risk Jet Lag
Some of the factors below can make a person more at risk of experiencing jet lag, or experiencing jet lag that is more severe and longer:
- Number of time zones skippedThe more time zones passed, the more likely a person is to suffer from jet lag.
- Fly to a place where time will decreaseFor example, traveling from Jakarta to Australia, which is 3 hours ahead of Jakarta time or western Indonesian time (WIB).
- often bepergo with the airplaneExamples are people who work as pilots, flight attendants/stewardesses, and business people.
- Berusiacarry onOlder people take longer to adjust to the body's biological rhythms compared to younger people.
- Condition airplaneatuncomfortableAir pressure in the cabin, tight seats, and uncomfortable cabin conditions can exacerbate the symptoms of jet lag.
- ConsumptionalcoholDrinking too much alcohol while traveling can make jet lag symptoms worse.
Treatment and Jet Lag Prevention
You can do the things below to overcome or prevent jet lag:
- Anticipating time zone changes, by going to bed and getting up earlier or later than usual, a few days before the flight.
- Choose a flight that arrives at your destination in the late afternoon, then try not to sleep until 22:00 local time.
- Don't forget to change the clock according to the time at your destination, so you can adjust the activity to the local time.
- Drink plenty of water, both during the flight and after arriving at your destination, to prevent dehydration, which can exacerbate symptoms of jet lag.
- Avoid alcohol and caffeine consumption, 3-4 hours before bedtime. Both of these drinks can make it difficult to sleep.
- Avoid consuming heavy meals just before the plane lands.
- Make sure you are exposed to the sun when you arrive at your destination, because staying indoors can worsen the symptoms of jet lag.
- Use earplugs and an eye patch to reduce noise and light exposure while sleeping on an airplane.
Usually no specific treatment is needed to treat jet lag, and symptoms will improve after a few days. However, if jet lag does not improve, you should consult a doctor.
Your doctor may recommend treatment that includes:
Therapy light
There are two types of light therapy used to treat jet lag, namely by exposure to direct sunlight or by lamps that emit UV light. Light therapy is done when a person needs to be awake, for example during the day.
Drugs
Your doctor can prescribe sleeping pills, such as zolpidem, to help you sleep during the flight and for the next few days. These medications will increase the duration and quality of sleep at night, but will not reduce the symptoms of jet lag during the day.
Jet Lag Complications
Basically, someone who experiences jet lag feels very sleepy, but has difficulty falling asleep. This condition can reduce focus and alertness, thereby increasing the risk of accidents, especially when driving or driving a vehicle.