Materiały źródłowe

• #1 Jet lag: Meaning, symptoms, prevention tips, and more

  https://www.medicalnewstoday.com/articles/165339

  Jet lag is a circadian rhythm sleep disorder, meaning it involves disruption to a persons body clock and sleep. It causes fatigue and sleep issues after a person travels rapidly across time zones. […] Jet lag has significant links to circadian rhythms. […] Light exposure affects circadian rhythms and also plays a role in the development of jet lag. Time zone changes can be a factor in jet lag, although people who work in shifts can experience similar symptoms without traveling. […] Jet lag appears to involve a disruption in two separate but linked groups of neurons in the brain. These neurons are part of a structure called the suprachiasmatic nucleus (SCN), located in the anterior portion of the hypothalamus at the base of the brain. […] Jet lag will continue to disrupt sleeping, waking, eating, and other routines until the body clock recalibrates to suit the new environment.

• #2 Jet Lag: Causes, Symptoms, Treatment, and Management

  https://www.everydayhealth.com/sleep/jet-lag/guide/

  Jet lag reflects the fact that there are lots of clocks inside our body that regulate a lot of functions, and they all want to be in rhythm. When theres a mismatch between the time input from your environment and where your bodys clocks are set, thats what causes jet lag. […] The Centers for Disease Control and Prevention (CDC) describes jet lag as a mismatch between a persons normal daily rhythms and a new time zone. […] An article in the New England Journal of Medicine defined it as a recognized sleep disorder that results from crossing time zones too rapidly for the circadian clock to keep pace. […] The International Classification of Sleep Disorders says you may have jet lag if you cross two or more time zones. […] She says that eastward travel tends to cause more trouble than westward travel.

• #3 Jet lag – Wikipedia

  https://en.wikipedia.org/wiki/Jet_lag

  Jet lag is caused by a misalignment between the internal circadian clock and the external environment, and it has been classified within the category of a circadian rhythm sleep-wake disorder, reflecting its basis in disrupted biological timing rather than general travel fatigue. […] Jet lag is a chronobiological problem, similar to issues often induced by shift work and circadian rhythm sleep disorders. During jet lag, there is a shift in the sleep-wake cycle, disrupting the coordinated regulation of the suprachiasmatic nucleus (SCN) of the hypothalamus. […] The body’s natural pattern is disturbed, as the rhythms that dictate times for eating, sleeping, hormone regulation, body temperature variation, and other functions no longer correspond to the environment, nor to each other in some cases.

• #4 Azthena logo with the word Azthena

  https://www.news-medical.net/health/What-Causes-Jet-Lag.aspx

  Jet lag occurs when there is disharmony between the biological clock and the external time zone. […] This is why jet lag worsens with the number of time zones crossed. Thus circadian desynchronization is key to the sleep disruption, psychological and physiological perturbations that are recognized to be part of jet lag. […] Jet lag wears off as the zeitgebers of the new time zone slowly re-entrain the inner clock to synchronize with the time zone of the travelers destination. […] When the circadian clock is desynchronized, insomnia sets in. […] Travelers in the eastward direction require their circadian clocks to be set forward, to realign with their destination time which is ahead of their biological time. This is called a phase advance. On the contrary, a phase delay is required to reset the circadian clock when flying westward. […] Phase advance takes longer than phase delay. Thus the phase delays on westward flights at about 92 minutes a day, while the phase advances at 57 minutes a day when flying east.

• #5 Jet lag syndrome: circadian organization, pathophysiology, and management strategies

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3630947/

  The circadian system regulates the cyclical occurrence of wakefulness and sleep through a series of oscillatory networks that comprise two different theoretical processes. […] During jet lag, abrupt shifts in the environmental light-dark cycle temporarily desynchronize the SCN and downstream oscillatory networks from each other, resulting in increased sleepiness and impaired daytime functioning. […] This type of circadian misalignment can further lead to a cluster of symptoms including major metabolic, cardiovascular, psychiatric, and neurological impairments. […] Understanding jet lag can help us address the broader problem of circadian misalignment, which has increasingly been associated with increased risk for cancer, metabolic disease, cardiovascular dysfunction, mood disorders, and cognitive decline.

• #6 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

• #7 The science of jet lag | Timeshifter® | Control your circadian rhythms | Timeshifter®

  https://www.timeshifter.com/jet-lag/the-science-of-jet-lag

  In our brain, we have a circadian clock located in the suprachiasmatic nucleus (SCN). Jet lag is caused when the sleep-wake and light-dark cycle shift too quickly for our circadian clock to keep up. […] Our circadian clock regulates almost every biological system in our bodies, so jet lag is disrupting our entire biology from our sleep-wake cycle, mood and performance patterns to our metabolic, immune, and reproductive systems. […] In addition to timed light exposure, the right type and dose of melatonin, at the right time, can help you shift faster and sleep better as you are transitioning between time zones. If you take melatonin without timing your light exposure correctly, it will not be as effective and you will not adapt to your new time zone any faster.

• #8 The pathophysiology of jet lag – PubMed

  https://pubmed.ncbi.nlm.nih.gov/19237143/

  Jet Lag Disorder (JLD) is a recognized circadian rhythm sleep disorder characterized by insomnia or excessive daytime sleepiness (and sometimes general malaise and somatic symptoms) associated with transmeridian jet travel. It is a consequence of circadian misalignment that occurs after crossing time zones too rapidly for the circadian system to keep pace. […] In addition to circadian misalignment, other contributing causes to jet lag are considered including travel-related sleep deprivation and fatigue.

• #9 Jet lag | Better Health Channel

  https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag

  Jet lag is a type of fatigue caused by travelling across different time zones. […] Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones. […] Travelling to a different time zone disrupts the circadian rhythm. […] Lack of sleep before and during travelling can also contribute to jet lag. […] The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on home time. […] Different bodily processes adjust to the new time zone at different speeds, which adds to the confusion. […] Depending on the individual, the body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. […] The use of melatonin has been shown to help some people adjust faster to changes in time zone.

• #10 Jet Lag: Symptoms, Causes, Treatment, and Prevention

  https://www.healthline.com/health/jet-lag

  Crossing more than 3 time zones may cause jet lag or disrupt your bodys internal clock. […] Traveling across time zones, especially multiple at a time, may cause jet lag. […] If youre traveling a distance that takes you across more than 3 time zones, youre at a higher risk of jet lag. Jet lag disrupts your internal clock and, therefore, body processes. […] When you travel, your internal clock may no longer align with the time in your new location. […] Changes in cabin pressure and high altitudes during air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction youre flying can have a big effect on your jet lag symptoms, too. […] Symptoms tend to be more severe when traveling eastward.

• #11 Jet lag – Wikipedia

  https://en.wikipedia.org/wiki/Jet_lag

  Jet lag has a stronger impact when crossing more time zones over a few days. If someone has had jet lag before, then they are likely to have it again. […] Jet lag is linked only to the distance travelled along the east-west axis. A ten-hour flight between Europe and southern Africa does not cause jet lag, as the direction of travel is primarily north-south. A four-hour flight between Miami, Florida, and Phoenix, Arizona, in the United States may result in jet lag, as the direction of travel is primarily east-west.

• #12

  https://wwwnc.cdc.gov/travel/page/jet-lag

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. […] It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. […] Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance.

• #13 Understanding Jet Lag

  https://www.genexa.com/blog/understanding-jet-lag-symptoms-causes-and-treatment

  Jet lag is sometimes also referred to as jet lag disorder, and it can generally be understood as a temporary sleeping issue that impacts people who travel across several different time zones. […] Essentially, jet lag happens because traveling through multiple different time zones disrupts your bodys internal clock, known as your circadian rhythm. […] Jet lag can cause a host of symptoms, with the most commonly reported symptoms being fatigue and sleeping disturbances while your body learns to synchronize with the daylight cycle of your new location. […] The more time zones you cross, the more likely you are to experience jet lag, and the more severe your symptoms may be. […] If you are traveling across time zones, you may want to be prepared for an onset of symptoms known as jet lag, which happen when you change time zones and your bodys internal clock does not adjust properly.

• #14 Jet Lag: What It Feels Like, Treatment, and Prevention

  https://www.verywellhealth.com/jet-lag-8650832

  Jet lag is caused by the difference in your body’s internal clock and your new location’s light and dark hours. […] That difference is one hour for each time zone crossed. For example, traveling from California to New York (three time zones apart) would mean being physically located in New York with a circadian rhythm set to California, three hours behind. […] When you travel across time zones, your body’s clock remains synced to your previous time zone. It’s like setting a bedtime and alarm clock based on a different schedule. The mind, body, and internal clock may take several days to adjust to the new time zone—typically one to 1.5 days for every hour crossed. […] While the actual cause of jet lag is a shift in sleep and wake times, other factors can make the symptoms feel better or worse.

• #15 Jet Lag: Causes, Symptoms, Treatment, and Management

  https://www.everydayhealth.com/sleep/jet-lag/guide/

  Grandner points out that other types of travel, apart from jet airplane travel, could lead to jet lag. […] If you dont take steps to adjust to your new time zone, that can worsen or prolong jet lag. […] The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones. […] Your sleep disturbance is not better explained by another current sleep disorder, medical or neurologic disorder, mental disorder, medication use, or substance use disorder. […] The greater the time difference, the longer it tends to take your body to adjust. […] Researchers have found that, on average, it takes people about one day to adjust for each 1 to 1.5 hours of time change. […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. […] But Zeitzer says using light exposure to reset your clocks is around 10-fold more potent. […] The Jet Lag Rooster calculator has a use melatonin option that can be useful.

• #16 Jet Lag: Causes, Symptoms & Prevention – Expert Tips

  https://sleep.me/post/what-is-jet-lag?srsltid=AfmBOop0kmqzHvbFTXKgocKUPrs2yLAw5Zr-XDlBbw63SOyS3ya9AtWK

  Jet lag happens when your internal circadian rhythm is out of sync with a new time zone cue the grogginess, headaches, and mood swings. […] Researchers agree that traveling from west to east results in more severe symptoms than traveling from east to west due to crossing more time zones. […] Reports indicate that people traveling across multiple time zones to the east experience more issues than those traveling the same number of time zones to the west. […] Traveling east shortens your day, conflicting with your natural circadian rhythms that typically extend slightly longer than 24 hours. […] Our bodies find it harder to adjust to a shorter day than a longer one. […] Roughly 75% of people experience jet lag worse when traveling east compared to traveling west. […] On the other hand, westward flight is often easier on your body.

• #17 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 2006 University of Virginia study, for example, found that while younger mice were able to rebound from the effects of air travel, being subjected to the equivalent of a Washington-to-Paris flight each week increased the death rate among older rodents. […] The problem is at its worst when you fly eastward, say from Chicago, in the United States, to Paris, France. […] You feel rotten because sleeplessness disrupts just about every biological function in the body. […] The average free-running period of the human circadian clock actually is slightly longer than 24 hours, so most of us have a natural tendency to drift slightly later each day.

• #18 How to beat jet lag. – Volato

  https://flyvolato.com/how-to-beat-jet-lag/

  The body’s internal clock, called the circadian rhythm, manages many major internal systems, from blood pressure to appetite. When functioning normally, it’s based on a 24-hour clock, which is naturally regulated by exposure to light. […] The primary driver of the circadian rhythm and our sleep-wake cycle is the release of melatonin. Our pineal gland is scheduled, like clockwork, to release melatonin at the same time every night once the sun has gone down. But if we land in a different time zone that doesn’t align with this release schedule, our internal clock becomes desynchronized. […] Jet lag is worse when traveling east because our body’s internal clock has a natural cycle slightly longer than 24 hours. When traveling west, it’s easier for our body to extend its day and delay sleep, which aligns with this natural cycle. However, when traveling east, we need to shorten our day and go to sleep earlier, which is harder for our internal clock to adjust to, making jet lag symptoms more severe.

• #19 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. […] Symptoms often improve within a few days, though they sometimes last longer. […] Your body’s internal clock is influenced by sunlight, among other factors. […] When you travel across time zones, your body must adjust to a new daylight schedule. […] One way to adjust to a new daylight schedule is through light therapy. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. […] Being exposed to sunlight helps reset your internal clock. […] It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east.

• #20 Jet lag | Causes, Symptoms & Treatment | Britannica

  https://www.britannica.com/science/jet-lag

  jet lag, physiological desynchronization caused by transmeridian (east-west) travel between different time zones. The severity and extent of jet lag vary according to the number of time zones crossed as well as the direction of travelmost people find it difficult to travel eastward (i.e., to adapt to a shorter day as opposed to a longer one). […] The hormone melatonin plays a major role in regulating circadian sleep-wake rhythms, and its production is influenced by light-dark cycles. […] Studies have shown that judicious and carefully timed light exposure has a dramatic effect in alleviating jet lag. […] There has been interest in identifying and characterizing the molecular basis of jet lag for the purpose of not only finding alternative ways to treat jet lag but also better understanding the biology and physiology of circadian rhythm.

• #20 Jet lag | Causes, Symptoms & Treatment | Britannica

  https://www.britannica.com/science/jet-lag

  Research in mice has indicated that genes in the SCN that are activated by light during the day are immediately shut off by a protein called SIK1. […] Frequent travelers often develop their own strategies for managing jet lag, and following several simple guidelines can lessen symptoms of jet lag significantly.

• #21 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] If a traveler takes melatonin when their internal clock thinks it is morning, this will result in a phase delay which can facilitate adaptation to westward travel. […] Taking melatonin when the internal clock thinks it is early evening will result in a phase advance which can facilitate adaptation to eastward travel. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone.

• #22 Jet lag Guide: Causes, Symptoms and Treatment Options

  https://www.drugs.com/health-guide/jet-lag.html

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] Because traveling between time zones changes the light-dark patterns in your environment, it can disrupt your body’s rhythms. […] The effects of jet lag go beyond being tired for a few extra hours. Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] Older people seem to be hit harder by jet lag and may require a little more time to adjust. Traveling from west to east can cause more bothersome symptoms because the body has more difficulty adjusting its clock forward than backward. […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Jet lag is a mild problem that goes away on its own within several days. People with regular routines and older people may have less ability to tolerate shifts in their light-dark cycles and may take slightly longer to recover.

• #23 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  International travel has risen steadily since the advent of commercial air travel and peaked at approximately 1.5 billion arrivals in 2019 prior to the SARS-CoV-2 pandemic. Following arrival at their destination, travelers often experience jet lag, a sleep disorder caused by rapid travel across time zones, resulting in a temporary desynchronization between the internal biological clock and the local time. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] Sleep loss during travel can worsen the symptoms of jet lag. […] Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone.

• #24 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  The scientists gave volunteers melatonin sold over the counter, and altered their light patterns using a big light box. […] So to avoid jet lag when flying east, says Eastman, you have to take melatonin in the afternoon for a number of days before the journey, and use the light box in the mornings to wake up earlier each day. […] Another group of scientists has designed an app called Entrain that uses mathematical modelling to determine how our body can shift from one time zone to another in the quickest way possible.

• #25 Jet lag: Causes, symptoms and prevention

  https://blog.walgreens.com/health/general-health/jet-lag-causes-symptoms-and-prevention.html

  Jet lag is a circadian rhythm sleep-wake disorder. […] Traveling across two or more time zones can disrupt your melatonin production and circadian rhythms. […] Some studies show that cabin air pressure changes and high altitudes when flying may contribute to symptoms of jet lag, even when you don’t travel across time zones. […] Other factors can also affect how long jet lag lasts, including your age. Jet lag can affect anyone, but seniors often have a harder time recovering from jet lag compared to younger adults. […] Some research also shows that taking melatonin for jet lag may be helpful.

• #26 Coping With Jet Lag and Sleepiness

  https://www.webmd.com/sleep-disorders/features/jet-lag-remedies

  Jet lag happens because rapid travel throws off our circadian rhythm — the biological clock that helps control when we wake and fall asleep. […] When you cross time zones, it disrupts those, and your internal clock and the external time are desynchronized. Your body needs to get on the rhythm of the new time zone. […] Other aspects of air travel can aggravate the problem. A study published in the New England Journal of Medicine in 2007 found that air cabins pressurized to 8,000 feet lower oxygen in the blood, making passengers feel uncomfortable and dehydrated. […] These can increase symptoms of jet lag and further disrupt your circadian rhythm from re-synchronizing, says Siebern.

• #27

  https://www.nojetlag.com/what-causes-jet-lag.html

  The main, but not the only cause of jet lag is crossing time zones. Usually going east is worse than going west. […] If you’re over-tired, excited, stressed, nervous, or hungover before the flight, you are setting yourself up for a good dose of jet lag. […] The air aboard passenger jet aircraft is dry. […] At a cruising altitude of near 30,000′ the aircraft is pressurized to near 8,000′. […] Providing a constant supply of fresh air in the cabin costs the airlines money, and some airlines are more willing to oblige than others. […] The impact of alcohol on the body is 2-3 times more potent when you’re flying. […] Airline coffee and tea not only tend to taste awful – they have a higher than usual caffeine content and are abrasive on the stomach. […] Lack of exercise is one of the worst aspects of longhaul flying.

• #28 Jet Lag: What It Is, Symptoms, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/12781-jet-lag

  Jet lag usually happens when you travel by plane three or more time zones away. Jet lag symptoms result from your bodys natural rhythms being out of sync with the day- and nighttime hours of your destination. […] Plane travel makes jet lag worse because your body moves much faster than your brain and circadian rhythms can process the time change. Other aspects of travel can also contribute to jet lag and may make symptoms worse: Long periods of sitting on a plane. Lack of oxygen and decreased air pressure in the airplane cabin. Warm cabin temperature and low humidity, which can cause dehydration. […] Jet lag can happen to anyone, but certain factors make getting it more likely. These factors include: Your trip: Many factors about your trip can affect the possibility of jet lag, including the distance, any layovers, how many time zones you cross and which direction you travel. Your arrival time: The time you arrive at your destination can affect how quickly your circadian rhythm can adapt. The light may shift you in the wrong direction. Your age: Some studies have shown that people over the age of 60 experience circadian rhythm changes more frequently. Your sleep before travel: If you get poor sleep before your flight, it can increase your chances of getting jet lag after traveling. Your stress level: If you have significant stress, it can disrupt your mind and bodys natural rhythms. This can make sleep harder to come by. Your use of caffeine or alcohol: Caffeine and alcohol can affect your brain in ways that can disrupt your sleep. Stick to water on long flights.

• #29 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag symptoms tend to be the worst when you are forced to awaken while you are still at your normal Tmin. […] The human body, as it turns out, is not designed for deep sleep while sitting, and immobilizing a person for long periods in that position escalates the risk of thrombosis, the formation of blood clots. […] Jet lag can aggravate menstrual discomfort and even contribute to the development of heart disease and diabetes by altering eating patterns.

• #30

• #31 Jet Lag: Causes, Prevention, and Treatments

  https://greatist.com/health/jet-lag

  Booze and caffeine can aggravate the symptoms, according to World Health Organization. […] Alcohol and caffeine are diuretics. […] The cabin pressure you experience during a flight can lead to some unpleasant symptoms. […] Symptoms of jet lag vary depending on your age, your general health, and the number of time zones you cross. […] There are some steps you can take to minimize your chances of a major jet lag nightmare. […] Melatonin plays an important role in your circadian rhythms. Some folks find that taking melatonin as a dietary supplement can help fight jet lag.

• #32 Jet Lag: Symptoms, Causes, and Tips for Relief

  https://sleepdoctor.com/pages/health/jet-lag

  Jet lag is a temporary sleep disorder caused by a disconnect between the time of day at your travel destination and your body’s circadian rhythms. This mismatch occurs when quickly traveling across multiple time zones, especially with long-distance flights. […] You get jet lag when your circadian rhythms become misaligned with the day-night cycle of your surroundings. This means that the time on the clock is at odds with the time your body thinks it is, which happens because of rapid travel across time zones. […] Several factors can influence whether and how badly you get jet lag. […] Jet lag is more prevalent and requires a longer adjustment period the farther you go. It can take the body one day to adapt to each time zone crossed, but in the meantime you’re likely to feel a little off.

• #33 Jet Lag: Causes and 13 Ways to Ease Symptoms

  https://www.aarp.org/travel/travel-tips/transportation/jet-lag-remedies/

  Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. […] After age 50, our circadian cycle generally adjusts to new time zones more slowly than when were younger, according to sleep coach Bill Fish. […] Typically, it takes about one day per time zone for your body clock to adjust. Jet lag is also more intense traveling east than west.

• #34 Jet Lag: Symptoms, Causes, Coping, and Prevention

  https://www.verywellmind.com/jet-lag-symptoms-causes-coping-and-prevention-7095358

  Therefore, disrupting your circadian rhythm disturbs more than just your sleep cycle. […] Jet lag can be worsened by factors such as: Lack of sleep, due to irregular flight timings, for instance; Stress, which could be due to traveling or being in an unfamiliar place; Sitting in an uncomfortable position for long periods of time on an aircraft; Caffeine or alcohol use; Decreased air pressure during the flight affecting your oxygen levels. […] The severity to which everyone experiences jet lag can vary, but these are some groups that may be more likely to experience it: Older people: While people of any age can experience jet lag, older adults may be more vulnerable to it. They may experience more severe bouts and take longer to recover. Frequent travelers: People who frequently travel, such as business travelers, pilots, and flight attendants, may experience it more often due to their lifestyle.

• #35 What causes jet lag? – BBC Science Focus Magazine

  https://www.sciencefocus.com/the-human-body/what-causes-jet-lag

  Jet lag, or desynchronosis, occurs when our internal body clock is out of sync with the time of day, causing tiredness and difficulty sleeping. Its commonly brought on by long-haul air travel, but it takes more than just a long journey to give you jet lag. […] When we fly to a different time zone, the change is too dramatic for our clocks. The body clock is slow to adjust, and that mismatching causes jet lag, he says. Environmental cues like mealtimes and the light-dark cycles of the days help the clock to adapt, but how long it takes depends on how far youve travelled. […] Jet lag is much worse flying east forward in time, essentially than when you fly west, and its because our body clocks dont keep perfect time. The body clock tends to run rather slow. It doesnt run with a period of 24 hours, but rather with a period slightly more than that: about 24-and-a-half, explains Waterhouse. […] Its still not clear why jet lag hits some people harder than others, but genetics, fitness and age have all been suggested.

• #36 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is the result of a disruption in our bodys internal clocks. […] When we fly to a different time zone (or work night shifts), all the clocks in our body go out of sync or, to use the technical term, desynchronise. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] Adjusting to eastward travel is harder because of the way our internal body clock functions. […] When this [SIK1] mechanism is blocked, it enables mice to shift their clocks much more quickly shifting six hours in two-to-three days, says Peirson. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #37 Jet Lag: What It Is, Symptoms, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/12781-jet-lag

  Jet lag is typically a short-term issue that goes away after your bodys circadian rhythm has adjusted to the local time. But for frequent flyers like pilots, flight attendants and business travelers jet lag can sometimes cause complications. If your circadian rhythm is consistently out of sync, it can create sleep issues that can lead to insomnia. Other complications may include: Diabetes. Depression. Certain types of cancer.

• #38 Jet Lag – Symptoms, Causes, Risk Factor, Prevention Tips and Treatment

  https://www.vedantu.com/biology/jet-lag

  Regardless of whether one is travelling across time zones or not, changes in cabin pressure and high altitudes can cause some symptoms of jet lag. […] Dehydration is a common ailment and some symptoms of jet lag may be exacerbated by dehydration. […] Jet lag is usually only a temporary issue that goes away after the body’s circadian rhythm adjusts to the new time zone. Jet lag can become a persistent condition for persons who fly great distances frequently, such as pilots, flight attendants, and business travellers. A persistently out-of-sync circadian rhythm can lead to sleep disorders and insomnia. Chronic circadian rhythm disruption may increase the risk of illnesses like diabetes and depression, as well as some types of cancer because a healthy internal clock is vital for general bodily health.

• #39 Social Jetlag: Symptoms, Causes and Cures | Sleep.comBurger Menu Icon

  https://www.sleep.com/sleep-health/social-jetlag

  German researchers coined the term “social jetlag” in 2006 while investigating how sleep schedules and quality vary between weekdays and the weekend. Since then, numerous studies have found that even if people get the same amount of sleep every night, the timing of that shut-eye matters. By putting people out of sync with their bodies’ circadian rhythms, sleep schedule shifts can have numerous health consequences. […] Far more than just an annoyance or an inconvenience, social jetlag can have negative ripple effects on your body and mind. Research has found that adults with two or more hours of social jetlag have higher levels of the stress hormone cortisol and a higher resting heart rate than those with less than an hour of social jetlag. They were also less physically active. […] Not surprisingly, living in a way that puts you perpetually out of sync with your natural sleep-wake rhythms has been linked with an increased risk for developing diabetes, weight gain, and metabolic syndrome (a cluster of conditions — such as elevated blood sugar, high blood pressure, low levels of HDL cholesterol, high triglyceride levels, and a large waist circumference — that can lead to heart disease and stroke). Researchers are also exploring possible links between social jetlag and certain cancers, including prostate cancer. […] “While the improvements in social jetlag we’re seeing since 2019 are encouraging, they may be transient,” Gottlieb says. If or when we return to a pre-pandemic schedule that’s inflexible, requiring us to wake up and go to bed earlier than usual, social jetlag may make a comeback, he says.

• #40

  https://longevitybox.co.uk/blogs/uk-longevity-blog/jet-lag-definition-causes-symptoms-and-risk-factors?srsltid=AfmBOor6z8j3GUipMojZhkBKtKC82ukE_DoItKMBQkx37WYjXC0CzMJ_

  Jet lag affects the body with drowsiness, inability to concentrate, and indigestion. […] The complications of jetlag include auto accidents. Jet-lagged people are drowsy, and more likely to cause accidents while driving. […] The physical effects of jet lag on the brain include memory and learning problems, according to Science Daily in 2010. […] Jet lag affects lifestyle by affecting a persons mood, concentration, and physical and mental performance.

• #41 Flying a lot? Jet lag may cause anxiety and inhibit neurogenesis – cogbites

  https://cogbites.org/2020/07/20/jet-lag-may-cause-anxiety-and-inhibit-neurogenesis-2/

  Hopping over time zones disrupts circadian rhythms and causes jet lag. […] Occasional jet lag is rarely worse than confusion and a scrambled sleep schedule, but its chronic occurrence can cause learning and memory difficulties and even reduce the volume of the brain. […] A new study suggests that jet lag-induced disruptions of mood and memory may be rooted in diminished neurogenesis, or birth of new nerve cells in the brain. […] The researchers investigated the possibility that these symptoms stemmed from disrupted neurogenesis. […] Sleep deprivation halts formation of new neurons, and disrupted neurogenesis is linked to anxiety and depression. […] In the brains of jet-lagged rats, cells with doublecortin were few and far between. […] Chronic jet lag appeared to quench neurogenesis in rats and make them anxious, forgetful, and prone to giving up but not all jet lag is created equal.

• #42 Jet lag | Endocrine Conditions

  https://www.yourhormones.info/endocrine-conditions/jet-lag/

  Rapid travel across time zones may lead to jet lag a range of temporary symptoms occurring because the body’s internal (circadian/daily) clock cannot immediately reset. […] The primary cause of jet lag is the rapid change in local time cues (for example, sunrise, sunset, light and dark) after travelling across several time zones. The bodys internal clock (or circadian rhythm) is unable to adjust rapidly to such a quick change. […] It is thought that our inability to rapidly adapt to new time zones may be linked to melatonin (a hormone made naturally by the body to promote sleep), which is released in high levels during the night when we sleep and lower levels during the day. […] People who do not travel often are unlikely to develop long-term problems as a result of jet lag. It is possible that long-term exposure to frequent time zone change may result in an increased risk of some diseases, but there is little evidence and no real agreement as to the risk.

• #43 Jet lag

  https://www.nhs.uk/conditions/jet-lag/

  Jet lag is when your normal sleep pattern is disturbed after a long flight. It usually improves within a few days as your body adjusts to the new time zone. […] Jet lag often improves after a few days as your body clock adjusts to the new time zone. […] Melatonin tablets are not recommended on the NHS for jet lag because there’s not enough evidence to show they work.

• #44 Jet lag syndrome: circadian organization, pathophysiology, and management strategies

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3630947/

  Jet lag is a relatively common form of circadian disruption occurring when the core circadian system is out of synchrony with the environment due to the rapid shift of the light-dark cycle. […] This disorganization of the circadian system leads to a cluster of symptoms including sleep disturbances and suboptimal cognitive performance.

• #45 Jet Lag Disorder | Causes, risk factors, symptoms & strategies

  https://cpdonline.co.uk/knowledge-base/mental-health/jet-lag-disorder/

  Jet lag disorder is a temporary sleep disorder that commonly affects travellers who travel across multiple time zones, disrupting their circadian rhythm. […] Because the internal circadian clock is not in sync with the time zone, this disturbance can lead to a mismatch between the body’s internal clock and the external environment, disturbing your regular sleeping pattern. Jet lag can result in various physiological and psychological symptoms. […] Jet lag occurs when your internal body clock, or circadian rhythm, is disrupted when you travel across multiple time zones and your internal circadian clock no longer matches the local time. The circadian rhythm regulates sleep-wake cycles and other biological processes. […] The severity and duration of jet lag symptoms can vary among individuals and can be dependent on multiple factors, including: The number of time zones crossed. The direction of travel (eastward or westward). Individual susceptibility. Pre-existing sleep disorders. Pre-existing medical conditions.

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