Jet lag is common in people who travel by plane, when there is a sudden change of time zone that is not immediately accompanied by the adaptation of the circadian rhythm. A disturbance in the circadian rhythm happens due to the mismatch between the time zone and the internal biological clock that regulates the sleep-wake cycle and other responses of the body to sun light throughout the 24 hours of the day. This jet lag can, for example, in: Changes in sleep pattern, for example not being able to fall asleep or maintain sleep; Decreased alertness during the day and daytime drowsiness; Fatigue and lack of energy; Lower than normal physical performance; Memory problems and difficulty concentrating; Irritation and bad mood; Changes in intestinal functioning. Jet lag is more common when traveling to the East that is , to places with later hour. On trips to East, the day gets shorter, the bedtime at the destination “arrives earlier” than you are used to. So, it's harder to fall asleep. Waking up will mean sleeping less when you had difficulty falling asleep. When traveling to the West, adaptation is simpler. The need to sleep comes before bedtime at the destination and, therefore, it is natural to fall asleep. The greater the time difference, the more likely and pronounced the jet lag will be , that is, the problems increase with the number of time zones crossed. A time difference of up to 2 hours has no impact on most people. Jet lag usually resolves within a few days with the progressive and natural adaptation of the biological clock to the new time zone. However, measures to try to adapt faster can be important, especially for those who travel a lot and for professional reasons. Prevent jet lag Trying in advance to adapt the biological clock to the destination's time zone is the best way to overcome the problem more quickly. So, if you plan a trip with a time zone change of more than 2-3 hours, a few days in advance try to gradually adapt yourself to the destination hour: Change nighttime sleep schedule Try to start going to bed and get up earlier if the trip is to the East and start going to bed and get up later if the trip is to the West. Change main mealtimes Have your main meal closer to the normal time at the destination, that is, earlier if the trip is to the East, and later if the trip is to the West. Exposure to sunlight Light, especially sunlight, is one of the main regulators of the biological clock. Therefore, changing exposure is another measure that can help. This means reducing exposure to bright light in the morning if traveling east and doing the opposite if traveling west. Daily activities If possible, start holding meetings, exercise training and other events in the normal time at destination. Melatonin: only in some cases and by medical prescription Melatonin is a substance produced by the body, in the pineal gland, which contributes to the regulation of the sleep-wake cycle. Its production increases at night, in the dark, and induces sleep. It decreases during the day, promoting wakefulness. In some cases of traveling to very different time zones, particularly towards the East, and when there is a history of complaints of jet lag, taking melatonin may be advised to promote faster adaptation. Medicines with melatonin are subject to medical prescription, cannot be taken by anyone and have possible side effects. Do not take them without being prescribed. Talk to your doctor first, who is the best person to tell you if they are right for you. Author: Sara Leite The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
