CHECK-UP:Avoiding large meals, drinking lots of water and moving around the plane can make jet lag less severe, writes MARION KERR
I EXPERIENCED jet lag for the first time on a trip to the west coast of America. What is jet lag?
Jet lag is a temporary disorder which typically occurs in those who travel rapidly across three or more time zones. Jet lag results from the natural rhythms of sleep and wakefulness being out of synch with the new time environment.
The intrinsic body clock is located in the base of the hypothalamus in the brain which contains melatonin receptors, responsible for setting our sleep- wake cycle. Based on information from the body and the environment, melatonin is released by darkness and suppressed by light. The most common signs of jet lag are sleep disturbances and poor performance of physical and mental activities during the new daytime. Increased fatigue, headaches, irritability, decreased concentration and gastrointestinal disturbances can also occur.
Travelling within one time zone causes fewer problems in terms of jet lag. Crossing more than one zone or flying eastwards tends to increase the time needed to adjust to the destination timing. Travelling in an eastwards direction makes falling asleep at the destination bedtime difficult, precipitating difficulties with getting up in the morning.
I’m off to Australia next year. How can I minimise jet lag?
In the week or so before travelling get as much rest as possible, exercise and eat well. If possible, break your journey with a stopover or two. Avoid large meals while travelling, drink lots of water, move around the plane and wear comfortable clothes. Try to sleep during long flights using an eye mask and neck support.
On arrival adapt to the local time as quickly as possible. Optimise exposure to natural light and eat meals appropriate to the local time. Those travelling for business should try to avoid important meetings which require decision making on the first day or two after arrival.
Jet Lag
Westward travel is associated with early evening drowsiness and early morning wakening. Other factors, such as the ability to sleep while travelling and exposure to natural light and darkness, can impact on the extent of the jet lag. Older people tend to have fewer problems with jet lag than younger travellers.