What causes jet lag?

The human body is regulated by a circadian rhythm that works over a 24-hour period. This rhythm is set bythe hypothalamus, synchronized with a "bright-dark cycle" that keeps us awake during the day and asleep at night. Circadian rhythms adapt to time zone change slowly, approximately one day for every one-hour time zone difference traveling eastward and 1.5 hours when traveling westward.

According to a study in the US, jet lag affects 30 million people who travel through five time zones or more and can occur at any age, although it is more common in children and elderly people.

What are the symptoms of jet lag?

Here are the common symptoms of jet lag.

- Sleep disorder. Patients feel sleepy during the day and awake at night, or sleep earlier than usual and wake up ahead of time.

- Not focused or feeling stress. Declining performance in school or in the workplace.

- Headache.

- Feeling sluggish.

- Decreased appetite and irregular eating patterns. 

- Menstrual disorders.

What should I do if experience jet lag?

Jet lag is a condition that can be improved without any treatment. Symptoms will disappear as soon as the circadian rhythm adapts to the local time.

- Keep active in the daytime even though the body feels tired.

- Force yourself to sleep during the local night time.

- Adjust lighting, keeping the room bright during the day and dark at night.

- Adjust your eating schedule by eating according to the schedule of the country concerned.

If symptoms do not improve, consult with your local doctor immediately. Here are some recommendations:

Light therapy

Sunlight is a major factor affecting the circadian rhythm. Those who travel a lot and are rarely exposed to sunlight can do light therapy by exposing the eyes to artificial light during the day.

Melatonin

In the human body, the increase of melatonin production and low temperatures provide a signal for the body to sleep, while the decrease in melatonin, one of which is influenced by exposure to sunlight, provides a signal for the body to wake up. Provision of melatonin in the afternoon until nighttime can cause changes in circadian rhythms, so the body can fall asleep.

(Read also: Staying up late, the healthy way)

Sleeping pills

Sleeping pills could be an alternative treatment for jet lag, especially to overcome insomnia. However, no study has proven whether the drugs can improve the symptoms. Please consider the side effects of sleeping pills prior to consumption.

Take a hot bath

Taking a shower or bath with hot water helps you to relax and fall asleep afterward. 

How can I prevent jet lag?

Drink

The air on the plane can lead to dehydration and contribute to fatigue, so drink plenty of water. Avoid drinking alcohol or caffeine because it can lead to dehydration and changes sleep patterns.

Adjust the lighting

If you arrive at your destination when the local time is nighttime, try to avoid exposure to light during the journey using a blindfold. In contrast, if it still daylight, make sure you get enough light exposure along the way.

Change your eating and sleeping schedule

A few days before the trip, try to adjust your eating and sleeping schedule as close as possible to the time eating and sleeping at the destination.

Get plenty of rest and avoid stress overload

Make sure you have enough sleep and do not 'carry' stress all the way. Both of these cause fatigue that can worsen the symptoms of jet lag.

Set your watch to match with the time of new destination

It helps to adjust yourself to the local time quickly.

Moving and rest at flight

Stretching or walking from your seat to the toilet could help prevent the jet lag. However, do not do heavy activity once you arrive at your destination. Get enough sleep during flight. (kes)