Jet lag, also called desynchronization, is a situation that occurs when there is a dysregulation between biological and environmental rhythms, and is often noticed after a trip to a place that has a different time zone than usual. This causes the body to take time to adapt and damage the person's sleep and rest.
In the case of jet lag being due to travel, symptoms appear in the first 2 days of travel and are characterized by tiredness, sleep problems, lack of memory and concentration. However, these symptoms can also appear in mothers of newborn babies, when the child is sick and does not sleep all night, and also in students who spend the night studying at dawn, as this causes a dysregulation between the rhythms of the person and the environment.
Main symptoms of jet lag
Each person responds differently to changes in cycles and, therefore, some symptoms may be more or less intense or may be present in some and absent in others. In general, some of the main symptoms caused by jet lag include:
- Excessive tiredness; Sleep problems; Difficulty concentrating; Slight memory loss; Headache; Nausea and vomiting; Gastrointestinal problems; Decreased alertness; Body pain; Mood swings.
The Jet Lag phenomenon happens because there is a change in the 24-hour cycle of the body due to sudden changes, being more frequent to be noticed when going from one place to another with different time. What happens is that although the time is different, the body assumes that it is at home, working with the usual time. These changes alter the hours when you are awake or asleep, resulting in changes in the metabolism of the whole body and leading to the appearance of typical symptoms of Jet Lag.
How to fight Jet Lag when traveling
As jet lag is more frequent when traveling, there are ways to prevent or prevent symptoms from being very present. For this, it is recommended:
- Set the clock to the local time, so that the mind can get used to the new expected time; Sleep and get plenty of rest on the first day, especially the first night after arrival. Taking 1 pill of melatonin before bedtime can be a great help, since this hormone has the function of regulating the circadian cycle and is produced during the night with the aim of stimulating sleep; Respect the time of the country of destination, following the time of meals and bedtime and getting up, as this way forces the organism to adapt more quickly to the new cycle; Sunbathing and strolling outdoors, as sunbathing stimulates the production of vitamin D and helps the body to adapt better to the new established schedule.
In addition, as a way to combat jet lag it is recommended to have a good night's sleep, which is difficult in this situation since the body is used to a completely different time. To promote a better night's sleep and relieve the symptoms of jet lag, it is recommended:
- Avoid using a computer, cell phone or other devices with luminous screen 1 to 2 hours before going to sleep; Ensure that the room is quiet and comfortable, turning off the sound of the cell phone and other devices before going to sleep; Eat 1 hour before going to sleep, to avoid bad digestion that can disturb sleep; Check if the curtains have blackout to prevent the entry of light as the darkness stimulates the production of the hormone melatonin, promoting a better rest; Drink a calming and relaxing tea 30 minutes before bedtime, such as passion fruit, valerian or lemon balm tea, which favor sleep and help you fall asleep faster.
In addition to these tips, it is also important to avoid drinking coffee or foods that contain caffeine such as chocolate, green tea or coke a few hours before going to sleep, as they are stimulating foods that take you out of sleep. Get to know other tips for better sleep.
