Related articles: Jet lag
Definition
Jet lag is a disorder associated with rapid displacement between areas of the planet with different time zones. This unpleasant condition occurs because in our body there is an "internal clock", which establishes a circadian rhythm for many physiological functions that are repeated over the 24 hours, synchronizing them also in relation to the light-dark alternation. Circadian rhythms synchronize, for example, sleep and wakefulness, concentration levels, bowel habits, physical performance, mood, hormonal levels and body temperature.
In air journeys that cover long distances, moving through at least 2-3 meridians (corresponding to 2-3 hours more or less than the usual time zone) can cause a partial and temporary dissociation between the perceived environmental stimuli and those of the rhythm biological to which the organism is accustomed. Jet lag therefore implies a decompensation of the sleep-wake rhythm and can induce a series of temporary disorders, which tend to occur with duration and severity proportional to the number of time zones crossed, to the direction of flight (east or west) and to time of departure and arrival.
Most common symptoms and signs *
- Anorexia
- Asthenia
- Dry mouth
- Bad digestion
- Diarrhea
- Difficulty concentrating
- Mood disorders
- Insomnia
- Headache
- Nausea
- Nervousness
- Heaviness in the stomach
- Drowsiness
- Constipation
Further indications
The symptoms of Jet lag occur, usually, within one or two days of departure, if the journey involves crossing at least two time zones. The main manifestations include tiredness during the day, loss of appetite, nausea, headache, muscle soreness, problems with digestion, constipation or diarrhea. The imbalance in the secretion of melatonin induces sleep disturbances such as excessive daytime sleepiness, insomnia and difficulty falling asleep. Other symptoms include difficulty concentrating or performing normal activities, altered mood, irritability and nervousness.
The body takes a few days to synchronize its biological clock with the new light and dark cycles of the destination location.
Preventing the appearance of Jet lag, or at least reducing its intensity, is possible thanks to some simple practical steps. Whenever possible, to gradually get used to the time of destination, travelers must gradually postpone or anticipate the time when they go to sleep and get up.
Once you arrive at your destination, exposure to natural sunlight can help restore circadian rhythms: for trips to the west, expose yourself to the late afternoon sunlight; for trips to the east, expose yourself to the morning sunlight.
In addition, excessive doses of caffeinated beverages and alcohol should be avoided in the hours before night rest. Sometimes, some non-benzodiazepine drugs (eg zolpidem, eszopiclone and zaleplon) or short-lived benzodiazepines (eg triazolam) may be prescribed to improve the quality and duration of sleep during the flight and on subsequent nights, once the target is reached. Even the calibrated and regular intake of melatonin before bedtime minimizes the effects of Jet lag.
