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Wissenswertes über "Jet lag"
Jet lag disrupts the biorhythm after long-haul flights and leads to sleep problems, tiredness and irritability. Melatonin helps to regulate the day-night rhythm in a targeted manner.
A disruption of the circadian rhythm leads to an impairment of the natural sleep-wake rhythm and can cause unpleasant symptoms. Typical jet lag symptoms include tiredness, sleep disorders, difficulty concentrating, irritability, headaches and digestive problems.
The main cause of jet lag is the rapid crossing of time zones. This is particularly challenging on eastbound flights, as the time is ""advanced"", making it difficult for the body to quickly adapt to the new time. It usually takes several days for the body to acclimatise. Symptoms can vary and include insomnia, daytime sleepiness, lack of energy, irritability and problems with digestion.
To alleviate the symptoms of jet lag, taking melatonin could be helpful. Melatonin is a hormone that the body naturally produces to regulate the sleep-wake cycle. Taking melatonin supplements can help to adjust the sleep-wake cycle more quickly to the new time zone, especially when travelling east. It is advisable to take melatonin on the evening of the day of arrival in the new time zone to help with acclimatisation.
In addition to taking melatonin, various other strategies can be used to treat and prevent jet lag. Proper light exposure plays a crucial role: Daylight can support the internal clock, which is why it is advisable to spend a lot of time outdoors during the day and avoid bright light in the evening. In addition, travellers should try to gradually adjust their sleeping habits to the destination time a few days before departure. Adequate hydration and a healthy diet while travelling can also help to alleviate symptoms.
Overall, jet lag is a common problem when travelling long distances caused by crossing multiple time zones. The use of melatonin in combination with preventative measures can help travellers reduce the symptoms of jet lag and acclimatise more quickly to their new surroundings.
Important characteristics of jet lag:
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Caused by disruption of the circadian system after long-haul flights
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Symptoms: Daily sleepiness, sleep disturbance, irritability, digestive problems
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Worse during easterly flights and with a sensitive internal clock
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Melatonin supplements can stabilise the sleep-wake rhythm more quickly
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Additionally helpful: Light, exercise, diet, routine
Literature references:
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Arendt, J. (2009). ""Managing jet lag: melatonin and light."" Sleep Medicine Reviews.
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Herxheimer, A., & Petrie, K. J. (2002). ""Melatonin for the prevention and treatment of jet lag."" Cochrane Database of Systematic Reviews.
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Sack, R. L. (2010). ""Jet lag."" New England Journal of Medicine.
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