What Is Jet Lag?

Jet lag is a temporary sleep disorder that occurs when your internal body clock, or circadian rhythm, is disrupted by traveling across multiple time zones. It commonly affects travelers who fly east or west over three or more time zones. Symptoms can include fatigue, difficulty falling asleep or staying asleep, daytime drowsiness, irritability, and trouble concentrating.

Who Is At Risk Of Jet Lag?

Anyone traveling across time zones is at risk of jet lag, but the severity can vary depending on the number of time zones crossed, direction of travel (eastward travel often causes more disruption), age, and individual sensitivity to changes in sleep patterns.

Symptoms

The symptoms of jet lag can vary in severity but typically include:

• Fatigue

• Difficulty sleeping at night

• Daytime drowsiness

• Irritability or mood changes

• Difficulty concentrating

• Digestive issues such as constipation or diarrhea

Prevention

Preventing jet lag involves planning and adjusting your schedule to align with your destination's time zone:

• Gradual Adjustment: Shift your sleep schedule by an hour or two closer to your destination's time zone in the days leading up to travel.

• Exposure to Light: Spend time in natural light at your destination to help reset your internal clock.

• Stay Hydrated: Drink plenty of water to avoid dehydration, which can worsen jet lag symptoms.

• Melatonin: Taking melatonin supplements can help regulate your sleep cycle and reduce jet lag symptoms.

What Is Melatonin?

Melatonin is a natural hormone produced by the body that regulates the sleep-wake cycle. As a supplement, melatonin can help travelers adjust to new time zones by signaling the body that it is time to sleep. It is most effective when taken close to bedtime in the new time zone.

Safety And Effectiveness Of Melatonin

Melatonin is a safe and effective option for managing jet lag. It helps reduce the time needed to fall asleep and improve sleep quality, enabling travelers to adapt more quickly to their destination's time zone.

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