Jet lag

Overview:

Jetlag (medically known as desynchronosis) refers to a disruption of normal sleep patterns as a result of rapid jet travel through multiple time zones.

The body is regulated by circadian rhythms (also known as our biological clock) which follows a 24 hour pattern. The circadian rhythms control many biochemical, physiological & behavioral processes, including digestion, blood pressure & our internal clock. Our internal clock becomes accustomed to day & night, so when you travel from say Sydney to London, your body clock is telling you it’s night time
& time to sleep (as it would be in Sydney), when in fact it’s daytime in London.

Symptoms of jetlag:

• Sleep disorders including tiredness, sleepiness & insomnia
• Digestive upsets (constipation, diarrhea)
• Memory loss and/or poor concentration
• Irritability

Relieving jetlag:

There is no cure for jetlag. The more time zones you pass, the greater the jet lag. As a rule of thumb, it takes the body approximately 1 day per hour difference to adjust. So, if there is a 9 hour time difference between Sydney & London, it will take approximately 9 days for your body clock to adjust to the new time zone. I personally have found it takes a little less time than that, usually 5 to 7 days. But this would vary from person to person, older people seem to take longer to get over jetlag & children recover quicker.

During the flight:

• Avoid alcohol & caffeine during the flight.
• Stay hydrated, drink plenty of water.
• Immediately set your watch to the local time of your destination & try to sleep as if you were there.
• Sleeping aids such as earplugs, eye patches & neck rests can make your flight more comfortable & help with sleep.
• Speak to your GP who may be able to prescribe some light sedatives for the flight.
• Regularly get up & walk around the cabin.

Upon arrival:

• Avoid caffeinated drinks in the evening as these can disrupt sleep.
• Avoid napping. If you must have one, limit it to 40 minutes.
• Try to jump straight into the routine of your local time. Get out of bed at a reasonable hour, eat meals at appropriate times & go to bed at the same time you usually would. Ie; if your usual bedtime is 10.00pm, go to bed at 10.00pm local time.