Jet lag
Sleep pathology in adults
Definition
Jet lag is the set of symptoms due to sudden changes in the time zone and altitude.
They occur on plane trips that last more than 3 hours. It is easier to adapt from east to west than the other way around. (we add hours to our day). For every hour of change, one day of adaptation is needed on trips to the west, and a day and a half on trips to the east.
Symptoms
The symptoms produced by altitude are due to: Turbulence. Reduced barometric pressure. Vibration, noise. Low humidity in the cabin (5% or less). Low oxygen levels.
Symptoms due to altitude:
Dizziness, nausea, intestinal discomfort.
Dry mouth, irritability.
Tips to avoid Jet lag
Recommendations for sleeping on the plane
– Set your watch to the time of the country you will arrive in.
– Meet your biological needs based on these schedules (you should not follow the plane’s meal schedules if they do not coincide with those of the destination country).
– Adapt your sleep schedule to that of the destination country.
– Use a sleep aid (hypnotic, prescribed by your doctor) half an hour before bedtime).
– It is highly recommended to use a U-shaped pillow (it will help you maintain the correct head position), earplugs and an eye mask.
– Recline your seat as much as possible and avoid being woken up.
– Meet your biological needs based on these schedules (you should not follow the plane’s meal schedules if they do not coincide with those of the destination country).
– Adapt your sleep schedule to that of the destination country.
– Use a sleep aid (hypnotic, prescribed by your doctor) half an hour before bedtime).
– It is highly recommended to use a U-shaped pillow (it will help you maintain the correct head position), earplugs and an eye mask.
– Recline your seat as much as possible and avoid being woken up.
Tips to improve blood circulation
Even if you do not have heart or vascular problems, try to do exercises to improve blood circulation (they are found in the brochures that airline companies place in front of your seat).
Tips to avoid altitude symptoms
– Maintain an adequate state of hydration.
– Do not drink alcohol.
– Preferably consume pasta and vegetables and/or vegetables.
– Do not drink alcohol.
– Preferably consume pasta and vegetables and/or vegetables.
Latest studies to minimize Jet lag
Fasting can be an effective strategy to reduce the effects of jet lag. Research from Harvard University has identified a second biological clock in the brain, regulated by food intake, that can override the traditional circadian clock.
Fasting for approximately 16 hours before and during a flight, and eating when arriving at the destination, helps activate this nutritional clock, making it easier to adapt to the new time zone.
This method CAN BE TOUGH, but it is especially useful for long trips with large time differences.