Jet lag occurs when travelling from one time zone to another. Sleep patterns are usually disturbed after a long flight and can cause fatigue, insomnia, poor sleep quality, and irregular sleeping patterns.
There is no treatment for jet lag, but symptoms can be managed. Avoid alcohol and caffeine as these can make symptoms worse. Try not to take naps when arriving in the new time zone, and try sleep at the usual hours as in the previous time zone.
Medications are also available from Pharmacy Online to manage jet lag disorder. Speak to a member of the team for further information.
What is jet lag?
Jet lag is a common experience for travelers who cross different time zones quickly. It happens when your body's internal clock, or circadian rhythm, gets out of sync with the time zone you're in. This internal clock is what tells your body when it's time to sleep or be awake, and it gets confused after crossing time zones.
When you travel across several time zones, especially when flying east or west, your body's internal clock still operates on your original time zone. So, you might feel like it's time to sleep when it's actually the middle of the afternoon in your new location, or you might feel wide awake when it's late at night. This mismatch is what causes jet lag.
Jet lag can affect both your body and mind. Physically, you might feel tired or have trouble sleeping. Mentally, it can make you feel out of sorts, or even a bit moody. It's different from just feeling tired after a long trip, which is often called travel fatigue. Travel fatigue usually goes away after a good night's sleep, but jet lag can last several days as your body adjusts to the new time zone. Unlike travel fatigue, jet lag specifically involves a disruption in your body's natural sleep patterns.
Symptoms of jet lag
Jet lag can cause various symptoms that affect both your sleep and how you feel during the day. These symptoms vary in intensity and duration depending on the individual and the number of time zones crossed.
Generally, the more time zones you cross, the more pronounced the symptoms can be. Jet lag symptoms can include:
- Sleep disturbances: This is one of the most noticeable signs of jet lag. You might find it hard to fall asleep (insomnia), wake up earlier than you intend to (early morning awakenings), or feel excessively sleepy during times you're usually awake (hypersomnia). Your usual sleep pattern gets disrupted, making it hard to get a good night's rest.
- Daytime fatigue and tiredness: Even if you manage to sleep, you might still feel unusually tired during the day. This fatigue can affect your energy levels and overall alertness, making regular activities more challenging.
- Digestive issues: Jet lag can upset your digestive system, leading to problems like constipation or diarrhea. These issues occur as your body's internal clock, which also regulates digestion, gets thrown off by the new time zone.
- Difficulty concentrating and impaired cognitive function: You might find it harder to focus and think clearly. Tasks that require attention and concentration can become more difficult due to the disrupted sleep patterns and overall tiredness.
- Irritability and mood swings: The discomfort and frustration of disrupted sleep and fatigue can lead to mood changes. You might find yourself becoming irritable or experiencing mood swings more frequently.
Causes of jet lag
Jet lag occurs when there's a disconnect between your body's circadian rhythm – its internal clock – and the time zone you're in. This desynchronisation happens when you travel rapidly across multiple time zones.
The severity of jet lag you could experience is influenced by several factors: the number of time zones crossed, the direction of travel (with eastward travel often causing more disruption than westward), and individual differences in susceptibility to circadian disruptions.
Also, the conditions during flight, such as cabin pressure and prolonged sitting, can contribute to the feeling of jet lag. These factors can affect your body's ability to adjust to new sleep-wake patterns, making recovery from jet lag more challenging.
Treatments for jet lag
There are various strategies you can try to help reduce jet lag symptoms and realign your body's internal clock with your new time zone. Some of the more effective treatments can include:
- Sleep strategies: Adjusting your sleep schedule could help you. This can involve gradually shifting your sleep times before your trip or immediately adapting to the local time upon arrival. Using relaxation techniques and ensuring a comfortable sleep environment can also aid in falling asleep faster.
- Light therapy exposure: Natural light is key to resetting your circadian rhythm. When you land, try to get natural light exposure in your new location as soon as you can. If traveling eastward, try to get morning light, and if traveling westward, seek late afternoon sunlight. In contrast, avoiding bright light when it's nighttime in your new destination can also help.
- Diet adjustments: It might sound strange, but changing your eating habits before you travel to reflect the time zone you're going to be in can be beneficial. Eating meals closer to the times you’ll be eating in your new time zone can help adjust your body's internal clock.
- Melatonin: As a medication option, melatonin supplements can be effective in treating jet lag. Melatonin is a hormone naturally produced by your body that helps regulating the sleep-wake cycle. It signals the body when it's time to sleep and wake up, playing a key role in maintaining our circadian rhythm.
Melatonin for jet lag treatment
Taking melatonin supplements can assist in adjusting your body's internal clock, especially when traveling across multiple time zones. The effectiveness of melatonin in treating jet lag is supported by various clinical studies and research findings. These studies suggest that melatonin is most beneficial for people crossing five or more time zones and particularly for those traveling eastward, where advancing the sleep cycle is needed.
Research indicates that melatonin can significantly reduce the time it takes for travelers to adjust to a new time zone and improve overall sleep quality.
How to use melatonin for jet lag
The timing and dosage of melatonin are crucial for its effectiveness. Suggestions for how to use melatonin to help prevent jet lag include:
- Dosage: The typical dose of melatonin ranges from 0.5 mg to 5 mg. Lower doses can often be effective and minimise the risk of morning grogginess.
- Timing: Take melatonin close to the bedtime of your destination. This helps to realign your circadian rhythm with the local time. Start using melatonin a few days before your trip or upon arrival, not during the flight, as it's more effective once you're in the new time zone.
- Duration: Melatonin should be taken each night for a few days to a week after arriving at your destination, depending on the length of your stay and how quickly your body adjusts.
- Consistency: Take melatonin at the same time every evening to maintain regularity in your circadian rhythm regulation.
- Speak with a healthcare professional: Before starting melatonin, consult with a healthcare professional. They can provide personalised guidance on the appropriate dosage and how to use it based on your specific travel itinerary and health needs.
Side effects of melatonin
While melatonin is generally well-tolerated, like any medication, it can have potential side effects. These side effects are usually mild and temporary. However, they can vary depending on the individual, the dosage, and the frequency of use.
Common side effects include:
- Drowsiness: Melatonin is used to promote sleep, so feeling drowsy is a common effect. This can be beneficial at night but may be problematic if the drowsiness lingers into the daytime.
- Headache: Some people may experience headaches after taking melatonin.
- Dizziness: This can occur, especially when standing up quickly, as melatonin can affect your blood pressure.
- Vivid dreams or nightmares: Melatonin can sometimes cause unusually vivid dreams or nightmares.
If you experience any side effects that persist or become bothersome, it's important to consult a healthcare professional. They can provide guidance on whether to continue using melatonin, adjust the dosage, or explore other options for managing jet lag. Remember, individual responses to melatonin can vary, and what works for one person may not be suitable for another.
Order melatonin from Pharmacy Online
Order your jet lag medication online from our registered pharmacy, bypassing the need to wait in line at a physical pharmacy. We offer a convenient and discreet service, delivering your treatment right to your doorstep.
As a reputable online pharmacy in the UK, we assure you that all medications are sourced from reliable manufacturers. We are fully registered and prioritise your health and safety, requiring customers to complete a medical questionnaire to ensure the appropriate treatment is provided.
Order your melatonin medication today and start managing your symptoms effectively without the hassle of a traditional pharmacy visit.