The human body has an internal clock (circadian rhythm) that controls various processes including sleep and waking up. When this rhythm gets disturbed during a flight that crosses time zones, jet-lag occurs

Also known as time zone change syndrome, this sleep disorder is caused because of the inability of the body clock to adjust to altered time in a new time zone. The effect is more pronounced in west to east travel as the body tends to ‘lose time’

Common symptoms of jet-lag

• Headache
• Fatigue
• Disorientation
• Disturbed sleep
• Daytime sleepiness
• Night time insomnia
• Mood swings
• Burning sinuses
• Cramps in limbs

These become more severe as the number of time zones crossed increases.

Steps to tackle jet lag

• Sleep well the night before the flight
• If you can sleep comfortably on a plane, try to take a night flight; otherwise, take a day flight and reach your destination at night.
• Leave in advance to take a flight
• Start adjusting to the time zone of the travel destination before beginning the journey, by setting your watch to the destination time. This is known to be very helpful as the body acclimatizes to the new time.
• For people who frequently suffer from sleep disturbances, medications with melatonin are known to help. You may seek advice from your physician regarding this.
• Avoid heavy food, caffeine, and alcohol before and during the journey.
• On the plane, get up to wash your face, and move about.
• Wear loose-fitting clothing
• Drink lots of water to avoid dehydration; use a good moisturizer and lip balm.
• Bring a neck pillow, blindfold and ear plugs.
• Avoid any snug footwear; remove your shoes after take off.
• As the body clock is greatly affected by light, if you arrive during the day at your destination, avoid sleeping. Expose yourself to sunlight to adjust your body clock.
• Eat a high protein meal on arrival; exercise to stimulate the body.
• Relax, and enjoy yourself.

Happy Flying!!!

Photo: Super Religare Laboratories

Source: Super Religare Laboratories

Pic: IGNACIO LEONARDI