Do you also get tired after a long trip? Let's learn about jet lag!

Have you recently returned from a long trip? Or are you getting ready to go? At that time, some people feel a little strange, tired, and sleepless, right? That's why we often call it 'Jet Lag'. It's not as big a deal as you might think, but it is a little uncomfortable. Let's talk about this in more detail today, because this is something that happens to many people.

What is Jet Lag?

Simply put, jet lag is the discomfort we feel when we travel a long distance by plane, especially when we travel across more than three time zones. The main thing is sleep problems, such as not being able to sleep at night, which is called ``Insomnia''. In addition, there are many other minor illnesses that can occur. Think about it, we have a natural clock inside our bodies. We medically call it ``internal body clock`` or ``Circadian Rhythm`` . This is what controls our sleep, wakefulness, hunger, and body temperature in a consistent manner throughout the day. So when we suddenly go to a country with a different time, it takes a while for our body clock to get used to the day-night cycle of the new place. Jet lag is the discomfort we feel until it gets used to it. It's like putting on a new pair of shoes and having a little pain until your feet get used to it. This is actually a temporary condition that falls into the category of sleep-related disorders called ``Circadian Rhythm Sleep Disorder.''

Is jet lag more noticeable when traveling east or west?

This is a question that many people ask. Doctors generally say that jet lag symptoms are more severe when flying east than when flying west . According to researchers, this is because our bodies are more likely to adjust to going to bed later than usual than they are to going to bed earlier. For example, if you go to bed at 10 p.m. every day, it's easier to stay up until midnight than to go to bed at 8 p.m. That's what happens here. Since the time goes "forward" when you fly east, your body clock will go to bed before it's time for you to go to bed in the new country.

How common is jet lag?

Jet lag is a very common condition that many people experience when traveling by plane . However, the way it feels and the extent to which it affects each person can vary. Some people, especially young children, may not have any problems when they are new to a new area. However, most adults experience this discomfort to some extent.

What are the symptoms of jet lag?

Although the symptoms of jet lag can vary from person to person, there are a few common symptoms:

• Difficulty falling asleep at night (Insomnia) .
• Feeling excessively sleepy during the day.
• You may get a headache .
• Difficulty concentrating or concentrating on something.
• Feeling of extreme tiredness and fatigue .
• It's like "not being yourself," feeling strange and lifeless.
• Digestive problems, such as stomach upset and bloating.
• Being anxious means getting angry quickly, being agitated, etc.
• Mood swings , such as irritability and anxiety.

How does jet lag feel?

Jet lag affects everyone differently. But in general, the longer you travel, the worse it can get. This is because your body has to adjust more as you travel. For example, if you "lose" a few hours depending on the direction you travel (for example, from west to east), you may have trouble falling asleep because it's nighttime in the new country when your body needs to be awake. On the other hand, if you "gain" a few hours (from east to west), you may feel sleepy during the day because it's nighttime in the new country when your body needs to be awake.

What are the causes of jet lag?

Jet lag is mainly caused by flying across three or more time zones. Jet lag symptoms occur because your body's natural rhythm (called your circadian rhythm) is out of sync with the time of day and night in your destination. This is made worse by flying because your body is moving at an incredible speed. Your brain and circadian rhythm don't have enough time to adjust to the time difference. Other factors that can contribute to jet lag and make symptoms worse include:

• Having to sit in the same position for a long time on the plane.
• Decreased oxygen levels and air pressure inside the aircraft cabin.
• The hot climate and low humidity inside the plane can cause water retention, which can lead to dehydration.

What things increase the risk of jet lag?

Although anyone can develop jet lag, there are certain factors that increase the likelihood of it occurring. These factors are:

• Your trip: Many things about your trip can affect jet lag. For example, the distance you travel, the number of layovers you make, the number of time zones you cross, and the direction you travel.
• When you arrive at your destination: Your Circadian Rhythm also changes when you travel to a new place.)` It affects how quickly you get used to it. Sometimes light (light) can control your body clock incorrectly.
• Your age: Some studies have shown that people over the age of 60 have more frequent changes in their circadian rhythm, making them more likely to experience jet lag.
• Your sleep before the trip: If you don't sleep well before the flight, that is, if you don't get enough sleep, you are more likely to develop jet lag after the trip.
• Your Stress Level: If you have high levels of stress, it can disrupt the natural rhythms of your mind and body. This can make it more difficult to sleep.
• Whether you consume caffeine or alcohol: Coffee and alcohol can affect your brain and disrupt your sleep, so it's best to drink only water on long flights.

What are the complications that can occur due to jet lag?

Jet lag is usually a short-term problem . It usually goes away on its own once your body's ``Circadian Rhythm`` has adjusted to the time in the new place. However, for those who travel frequently – such as pilots, flight attendants, and business travelers – jet lag can sometimes cause complications. If your ``Circadian Rhythm`` is continuously disrupted, it can lead to sleep problems, and even chronic ``Insomnia``. Other complications that can occur include:

• Diabetes​
• Depression
• Certain types of cancer

These are a bit of a stretch, but it's good to be aware of this for those who regularly experience jet lag.

How do you know if you have jet lag?

Most people experience only mild symptoms when they experience jet lag. So they usually don't seek medical attention. The symptoms usually go away on their own within a few days. However, if you are concerned about your symptoms or if you feel like your body is not adjusting well to a new place, see a doctor. If your sleep problems persist or are affecting your life, your doctor may recommend a ``Sleep Study.'' This test is done while you are asleep. It can help determine if your symptoms are caused by another sleep disorder.

How to overcome jet lag? / How to cure it?

Researchers have yet to find a real "cure" for jet lag. However, you can manage many of the symptoms yourself. In most cases, your symptoms will go away in a few days without any treatment. Making healthy choices can help you get rid of jet lag symptoms quickly. Here are some things to try once you're in a new place:

• Get some sunlight: Being outside during the day stimulates your body to stay awake. Light is what tells your body that "it's time to wake up." If you can't go outside, even an artificial light source (such as a lamp) can help.
• Establish your sleep-wake cycle: Getting used to the sleep-wake cycle of the place you are visiting as soon as possible can help reduce your symptoms.
• Focus on getting quality sleep: If possible, sleeping on the plane can help your body adjust to the new zone more quickly. You can also ask your doctor about the pros and cons of over-the-counter sleep aids like melatonin. Sometimes prescription sleep aids can do more harm than good for jet lag. Talk to your doctor about your needs.
• Stay away from new foods for a while: Choosing foods that your body is familiar with and that are easy to digest for a day or two can help reduce stomach upset caused by jet lag.
• Drink plenty of water: Drinking plenty of water is very important to combat dehydration that can occur after a long flight. If you have any doubts about the safety of water, use bottled water. Stay away from coffee and alcohol as they can further dehydrate you.

Does using melatonin help with jet lag?

Melatonin is not thought to be harmful for jet lag. And although there are no large clinical trials on this, many people use it. Melatonin is a hormone that our bodies naturally produce to induce sleep. It is also available as a supplement in various doses. A doctor can explain to you the pros and cons of taking a melatonin supplement for jet lag, and how it will affect you. Therefore, do not use anything without medical advice.

How to avoid jet lag?

Unfortunately, there is no way to completely prevent jet lag. No preventive strategy can guarantee that you will never experience it. However, there are many steps you can take to help minimize the effects of jet lag.

Make your schedule well in advance of your flight.

Starting a few days before your trip, adjust your meal times to match the meal times in your new location.

• If you are traveling from west to east (time goes forward): Start going to bed a little earlier and getting up a little earlier a few days before your trip.
• If you are traveling from east to west (going back in time): Go to bed a little later and wake up a little later a few days before your trip. This will help your body adjust to the new sleep pattern.

Shake your body a little on the plane.

Move around and stretch on the plane. This can help reduce the symptoms of jet lag. Especially on long flights, walk around the plane whenever possible. There are also exercises you can do while sitting in your seat. For example:

• Breathe deeply.
• Twist your toes and ankles.
• Raise and lower your knees.
• Turn your head to the side.
• Raise both hands above your head and pull.
• Tighten and relax the muscles in your legs.

How long does jet lag last?

How long jet lag lasts depends on several factors:

• How far you traveled.
• The unique rhythms of your own body.
• Your overall health.

For most people, jet lag improves within a few days of being in a new place. For some, it can take up to a week to fully recover.

When should you see a doctor?

If your jet lag symptoms persist for more than a week after your trip, or if they get worse, see a doctor immediately. Also, tell your doctor if you have any other symptoms that you suspect may be due to jet lag. For example:

• If you get a fever.
• If you are feeling nauseous or vomiting.
• If you have a cough.
• If you have a sore throat.
• If you have other fever, cold, or `(COVID-19)` symptoms.

Finally, things to remember

Jet lag is a very common problem. People of all ages can experience it during long-haul flights (more than three time zones). As your body adjusts to the sleep-wake cycle of a new place, you may experience mild to moderate sleep disturbances or other symptoms. It is also possible to travel without any jet lag symptoms. You can minimize the effects of jet lag by preparing your body for the expected changes in routine and making healthy choices during your trip. So, keep these tips in mind the next time you take a long trip!