 |
NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Wednesday, November 19, 2008
|
|
|
NetWellness provides the highest quality health information and education services created and evaluated by faculty of our partner universities.
Wednesday, November 19, 2008
|
Sleep Disorders |
Jet lag06/13/2005 02:40PM |
Any advice on how to reduce jet lag for a trip from Cincinnati to Paris. Is there a role for prescription sleep medications?
Jet lag, also known as "time zone change syndrome", is a common problem with airline travel across multiple time zones. The majority of individuals traveling across 5 or more time zones will experience jet lag to some degree and, given there is a 6 hour time difference between Cincinnati and Paris, you might expect a reasonable chance of having problems.
Common symptoms include poor sleep, daytime tiredness, difficulty concentrating, and sometimes nausea. Most individuals can adapt to a new time zone within 2-3 days, but depending upon the individual and the number of time zones crossed, symptoms can linger for 5-7 days in some cases. Jet lag is the result of a rather sudden mismatch between the body's own internal clock (circadian rhythms) and that of the environment around us. The body's circadian rhythms usually cycle over a 24 to 25 hour time period and help to tell us when it is time to go to sleep and when to awaken. These rhythms are reset daily to match a 24 hour day by factors such as exposure to daylight and social cues, for example when we eat our meals. However, when we travel across multiple time zones by air flight, these influences now occur at times different from what our body is expecting, and this mismatch can result in the symptoms described above.
Not everyone experiences jet lag with airline travel across multiple time zones. However, the more time zones that are crossed, the more likely it is to occur. In addition, if you have experienced jet lag with travel in the past, you are likely to experience it again. Traveling eastward, as opposed to westward, is more difficult for the body to adapt to. This is because it is easier to lengthen our internal rhythms to a day longer than 24 hours than it is to shorten them to a day less than 24 hours. Numerous approaches have been tried to treat jet lag with varying degrees of success. As you are traveling eastward, I will specifically address this type of travel. Treatment of jet lag can start before travel.
In the few days before traveling, try changing your own body's internal rhythm to more closely match that of the time in the time zone you will be traveling to. This can be accomplished by obtaining morning bright light exposure, going to bed earlier and rising earlier in the morning in the 3 days before travel. Also, trying to time your meals to more closely match meal times at your destination may be helpful. Morning exercise can be beneficial as well. During the flight, stay well-hydrated and avoid alcohol. Then, once you have arrived at your destination, try to minimize napping on the first day and obtain some bright light exposure (sunlight is best) in the late morning to early afternoon time period. Eating your meals at the appropriate times in the new time zone is also a good idea. These simple techniques will help adjust your internal clock more quickly to the new time zone.
Medications to ease the symptoms of jet lag have also been recommended in some cases. Melatonin, a hormone made by our brain in response to darkness, helps bring on sleep. It is the best studied medication for the treatment of jet lag. Taking 5 mg in the late afternoon, usually starting the day before or the day of travel, and then continuing it for a few days after arrival, seems to help reduce the symptoms associated with jet lag. This drug is available as an over the counter dietary supplement and therefore is not well-regulated. If considering melatonin, the consumer should look for a reliable source from which to purchase it. Other medications that have been tried in jet lag include sedatives (benzodiazepines such as triazolam, nonbenzodiazepines such as zolpidem or zopiclone), to help one sleep, and stimulants, to help one stay awake. There is limited information on the use of these agents in jet lag. Some of the sedatives appear to be helpful with improving sleep quality, but many individuals experience side-effects, such as confusion, morning sleepiness, or nausea, that limit their use. Likewise, stimulants such as caffeine or prescription drugs, may be helpful in keeping one awake in the new time zone, but have side effects like insomnia and sleep disruption that can worsen the situation. If you wish to consider the use of prescription medications for your travels, I recommend you discuss this with your physician. Only you and your doctor can decide what is best for you.
If you would like further information about jet lag, sleep disorders or sleep itself, I recommend the American Academy of Sleep Medicine website. In addition to information about sleep medicine, the website also contains a list of accredited Sleep Centers and may help you to locate one nearest you. Good Luck!
|
|
Please note: only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history, your medication history, and how information from any of these databases may apply to you. Neither University of Cincinnati (NetWellness) nor any party involved in creating, producing or delivering this web site shall be liable for any damages arising out of access to or use of this web site, or any errors or omissions in the content thereof. (More) |
