Feeling really weird after a flight? Let's talk about Jet Lag! (Jet Lag)

Have you ever flown from Sri Lanka to America, Australia, or a European country on a long-haul flight? After landing there, have you ever felt very tired, sleepy during the day, but unable to sleep at night, and your body felt very strange? Even after returning to Sri Lanka, you feel these difficulties for several days. That is what we medically call "Jet Lag". This is not a disease, but a slightly annoying experience for our body. Let's talk about this simply today.

Simply put, what is Jet Lag?

We all have a little clock that runs naturally inside our bodies. We call this our biological clock, or Circadian Rhythm . To be precise, this is our body's own natural schedule that controls things like when we should go to sleep at night, when we should wake up in the morning, and when we should eat.

Imagine, when you are in Sri Lanka, you go to bed at 10 pm and wake up at 6 am. Your body clock is used to that time. Now, after a 10-15 hour flight, you go to a country that is a few hours behind or ahead of Sri Lanka. When you get there, it may be daytime there, but your body clock says, "No, no, it's nighttime in Sri Lanka, time to sleep." That's when the problem starts.

Simply put, jet lag is the mismatch between the time you are in and the time your body clock is set to. The symptoms are the discomfort you feel as your body clock adjusts to the new time.

Is it more difficult to go east or west?

This is a problem that many people have. According to doctors and researchers, jet lag can be more severe when traveling east (e.g. from the United States to Sri Lanka) than when traveling west (e.g. from Sri Lanka to Europe or America).

The reason for this is that it is easy for our bodies to get used to staying up late and going to bed late. However, it is a little harder to get used to going to bed earlier than usual. As you move east, the clocks move forward, so you have to go to bed earlier than usual. The body is a little lazy to adjust to that. That is why it is more difficult when you go that way.

What are the common symptoms of jet lag?

Jet lag doesn't affect everyone the same way. Some people may not feel it at all, especially young children. But most people will experience one or more of the following symptoms.

What are the risk factors for jet lag?

Jet lag can happen to anyone, but certain factors can increase the likelihood of this condition.

• Distance traveled: If you travel across more than three time zones, the risk of jet lag is much higher. The longer the distance, the more difficult it can be.
• Your age: Some studies have shown that people over the age of 60 may be more affected by jet lag because their body clocks work a little differently.
• Sleep before the flight: If you don't sleep well in the days before your flight, your body will already be tired, so the effects of jet lag can be even worse.
• Stress: If you are under a lot of stress thinking about your trip, it will also affect your sleep and body function.
• Caffeine and Alcohol: Drinking caffeinated beverages like coffee, tea, and alcohol during a flight can disrupt your sleep patterns. They also dehydrate your body. The dry environment inside the plane can make things worse. So, it's best to drink plenty of water during the flight.

How to get rid of jet lag and recover quickly?

Fortunately, jet lag is a condition that usually resolves on its own within a few days. It doesn't require any special medication. However, there are a few things you can do to minimize these discomforts and quickly adjust to the new time zone.

Can Jet Lag be prevented?

Although it's impossible to completely prevent jet lag, you can prepare yourself before your trip to minimize its effects.

A few days before the trip

• If you're traveling east: If you're traveling east (moving forward in time), start going to bed and waking up a little earlier than usual a few days before your trip.
• If you're going west: If you're going west (when the clocks go back), get used to going to bed a little later than usual and waking up later.
• Try to adjust your meals to be a little closer to the time of the country you're visiting.

During the flight

• Drink plenty of water: This is the most important thing.
• Avoid alcohol and caffeine.
• Get some sleep if possible: especially when it corresponds to nighttime at your destination.
• Move your body: Instead of staying in the same position, get up and walk around whenever possible. There are some small exercises you can do while sitting in a chair:
• Rotate your mouth, neck, and shoulders.
• Rotate the ankles of the legs.
• Extend and bend your knees forward.
• Breathe deeply.

When should you see a doctor?

Jet lag usually doesn't require a visit to the doctor. The symptoms will go away in a few days, or a week at most.

But,

• If symptoms do not improve after a week or worsen,
• If insomnia continues to affect your daily activities,

It is very important to see your family doctor and seek advice.

Also, if you have the following symptoms, it may not be due to jet lag, but to another medical condition. Therefore , see a doctor immediately.

• Fever
• Nausea or vomiting
• Cough
• Sore throat
• Other flu, cold, or COVID-19 symptoms

It is especially important for those who frequently take long flights (such as pilots and flight attendants) to seek medical advice if they experience long-term sleep problems, as chronic insomnia can lead to other health problems.