Jet Lag Disorder

Volume 4, Issue 3, March – 2019 International Journal of Innovative Science and Research Technology
ISSN No:-2456-2165
JET LAG DISORDER

Priyanka.Fernandes & David.Kola
SDM Institute of Nursing Sciences, Dharwad
Abstract:- The present paper explores a disorder which is zone shifts to the west and 24 hour cycle continues .So if take
often caused by any changes in the circadian rhythm of an example of U.S if its 7am in the Eastern Time zone, it is 6
your body, it is termed or called as Jet lag disorder. The a.m. in the central zone, 5 a.m. in the mountain zone, and 3
main cause of this disorder is changes in the rhythmic a.m. in the Pacific zone.
clock of your body when you travel across the time zones
for a longer period of time .This jet lag disorder is IV. SIGNS AND SYMPTOMS OF JET LAG DISORDER
characterized by both physiological and psychological
symptoms .It can be treated both pharmacologically and The persons suffering from jet lag may experience
non-pharmacologically, this article describes about the 14 many physical and emotional symptoms
tips to prevent this Jet Lag disorder.
 Physical Symptoms
I. INTRODUCTION  The main physical symptom exhibited will be sleep
disturbance .The person will have lack of sleep on his
The term Jet lag disorder is a physiological and a arrival and will exhibit sleep pattern disturbance, take a
psychological illness resulting from changes in the body's long time to fall asleep when flying towards east and
circadian rhythm (normal timing) due to rapid long-distance wake up early before the timing when flying to the west.
(that is across the zone) travel. It is also called as flight  Other than the sleep disturbance person may show some
fatigue, which causes fatigue, insomnia, and other symptoms other symptoms like heartbeat irregularities, constipation,
temporarily as a result of air travel across time zones. diarrhea, nausea and indigestion.
 For example: if any one travels from New York to  Cognitive Symptoms
London feels like time was five to six hours early than  Confusion
the usual time that is the local time . Jet lag was earlier  Irritability
said to be a circadian rhythm sleep disorders  Difficulty concentrating
 Coordination problems
II. CAUSES
 These symptoms include
The main cause identified in this condition is when the  Poorer performance
physiological function of the body’s circadian rhythm is
 Headaches
disturbed due to difference in time across the time zone .So
 Irritability
when a person from New York comes or lands in Paris at 12
pm according to Paris time, his /her body continues to  Anxiety
function its circadian rhythm according to new York time. So
the body strives very hard to cope up with the new timings V. RISK FACTORS
and the person will experience some of the temporary
symptoms like insomnia, fatigue, irritability, and an impaired Factors that increase the likelihood you'll experience jet
ability to concentrate .It may also bring disturbance in bowel lag include:
and bladder functions and the person may have constipation  Number of time zones crossed: It means if a person while
or diarrhea. This happens when the cognitive function of the travelling crosses many time zone then he or she is more
brain becomes impaired and lacks its judgmental functions likely to be jet lagged.
and ends up into a confused state.  Flying east: A person may feel more difficulty while
flying in the east than the west because during your fly in
III. TIME ZONE east you lose time or lag behind in time and you gain time
while flying in the west.
Time zone means a geographical area in which there is  Being a frequent flyer: This depends on one’s profession
same timings within the landmarks. Coming to the world we .So being a Pilot, or an air hostess are at increased risk of
have 24 time zones ,set has 1 for each hour in a day .These jet lag disorder.
time zones can be plotted from north to south that makes  Being an older adult: Geriatric people are at risk
approximately 1000 miles .Thus when the earth revolves compared to youth.
there is night at the hour in one time zone ,then after the time
IJISRT19MA539 www.ijisrt.com 468

ISSN No:-2456-2165
VI. TREATMENT MODALITIES IN JET LAG 2. Get a good night's sleep before you fly
DISORDER Plan your trip prior hand and try to get a good sleep
before flying .Some people tend to have disturbances in their
Jet lag is usually temporary and there is no need of sleep schedule due to excitement and others due to fear. Only
treatment. Symptoms gradually improve in few days, but remedy to prevent jet lag will be a good sleep before travel
some times last longer than for a period of time. will help you to keep your body’s clock in time and prevent
jet lag problems.
A. Medications
 Non benzodiazepines - Zolpidem,and Eszopiclone can be 3. Avoid arriving at night
used . Plan your flight preferably to reach your destination in
 Benzodiazepines - Triazolam is preferable. the day .Environmental factors such as sunlight will help you
 Melatonin – This can be taken in doses from 0.5 – 5 to be awake in the timings your supposed to be while
milligrams .Some studies show that if higher doses travelling across the time zone.
administered than person may have prolonged sleep over
a period of time . 4. Be plane savvy
Don’t worry about the arrangements in the plane,
B. Non Pharmacological therapies necessary arrangements such as humidification system and
LED lights will help you to cope up with the natural phase
 Light Therapy nature .so relax and travel.
From ancient days natural factors such as sunlight plays
a vital role in cure of many diseases .So in jet lag disorder 5. Split up the trip
when a person travels ,his body should adjust to the Try to split and fly, means try to take connecting flights
environmental factors such as sunlight ,allowing one to sleep while travelling across the time zone so that you get enough
in the night and wake up in the morning .Thus light therapy time to orient your body to the new time zone.
can be used in treatment of jet lag disorder ,in which the
person is exposed to artificial light like sunlight and then the 6. Avoid the bar
person is supposed to be awake .This therapy is just done to Try to keep yourself away from the bar in the flight
orient the body to different time schedule. because consuming alcohol during the travel can increase the
tiredness level and person will feel more fatigue .Alcohol can
 Sunlight add up making it even harder to beat the inevitable jet lag.
Sunlight is the best natural tool to orient your body to
the time zones, so plan your travel accordingly. For example 7. Dont takes Sleeping pills
when travelling in the west ,plan your flight timing mostly to Idea of taking sleeping pills is a bad idea in case of jet
reach your destination in the day to prevent lag of time lag. These pills can only make you more lethargic when you
.Simultaneously when plans to travel in the west zone, plan land in your destination, so try to avoid it instead use some
your flight schedule to destination in the night to prevent eye shield to make yourself fall asleep during the flight, or
early reach in time .So orienting yourself to the day light drink enough hot water which will stimulate you to sleep .if
helps the body to be awake. Along with the orientation some ok try with tea bags.
exercises can also help people to cope up with jet lag
disorder. 8. Say goodbye to coffee
Avoid caffeine and other beverages like coffee, cola
 Caffeine and energy drinks. These drinks will only increase your
Avoid caffeine containing drinks such as coffee after problems in your travel instead opt for water which can keep
noon because these drinks can cause difficulty in falling your body more hydrated.
asleep later in the night. Use these drinks judiciously,
preferably only in the morning to keep one fresh. 9. Set your watch
This is the best way to keep you psychologically fit,
VII. 14 TIPS, TO PREVENT JET LAG DISORDER just prior to your flight set your watch timing to timing of
PRIOR, DURING AND AFTER THE FLIGHT your destination. Do not do this before your flight that you
land up in making unnecessary excuses of missing your
1. Relax your schedule flight.
Planning prior to the flight may help one out .if you are
a person with scheduled timing of daily routine, try to be 10. Keep on moving
more flexible with your routine .Try to be flexible with As said 10 minutes’ walk a day keeps doctor away, this
timings of daily activities at least some days before your implies in jet lag ,keep walking every hour or do slight
flight .Make necessary arrangements with your daily routine exercise when travelling for a long hours. Carry DVT
to make up your body to adjust to new time zone. stocking as precautionary measure to keep yourself fit .

ISSN No:-2456-2165
11. Eat right

Setting a right time schedule to feed yourself can keep
you away from problems. A more extreme tip is to start
eating three meals a day in line with the new time zone, even
if that means cornflakes at 11pm.
12. Hunt for the sun

Getting exposed to sun light can help you to feel better
and more oriented to day in different time zone.
13. Get some exercise

Do some quick stretching exercises to boost up your
mechanism .You can go through some airline magazines to
help you out.
14. Catch up on sleep

Try maximum to get enough sleep as such as you can,
set some alarm to help you out to awake up on your arrival.
VIII. CONCLUSION
As quoted “Prevention is better than cure ‘’it’s always

good to prevent yourself from being a victim to jet lag
disorder. It is very important to know about the prevention
and educate the public regarding the same, especially as
Nurses we travel a long way for our job, so knowing the tips
,can help each one of us to prevent Jet lag disorder.
REFERENCES
[1]. https://en.wikipedia.org/wiki/Jet_lag
[2]. https://www.medicinenet.com/jet_lag/article.htm#what_
are_other_symptoms_and_signs_of_jet_lag
[3]. https://en.wikipedia.org/wiki/Jet_lag
[4]. https://www.medicinenet.com/jet_lag/article.htm#does_t
he_direction_of_travel_matter
[5]. https://www.mayoclinic.org/diseases-conditions/jet-
lag/symptoms-causes/syc-20374027
[6]. https://www.skyscanner.net/news/jetlag-15-tips-beating-
timezone-tiredness
[7]. https://www.mayoclinic.org/diseases-conditions/jet-
lag/diagnosis-treatment/drc-20374031

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Volume 4, Issue 3, March – 2019 International Journal of Innovative Science and Research Technology

JET LAG DISORDER

IJISRT19MA539 www.ijisrt.com 468

IJISRT19MA539 www.ijisrt.com 469

11. Eat right

12. Hunt for the sun

13. Get some exercise

14. Catch up on sleep

As quoted “Prevention is better than cure ‘’it’s always

IJISRT19MA539 www.ijisrt.com 470

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