Materiały źródłowe

• #1 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. […] While jet lag is normal and no cause for concern pretty much everyone will become jet-lagged if the time difference involved in a trip is large enough it can be unpleasant. In rare cases, it may even be persistent or severe enough to warrant medical attention. […] 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.

• #2 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. Jet lag disorder is not just a general feeling of low energy. It can manifest as sleep disturbances, cognitive impairment, daytime sleepiness, general malaise, gastrointestinal disturbances, and/or other symptoms. There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] 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.

• #3 Jet lag – Wikipedia

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

  Jet lag is a temporary physiological condition that occurs when a person’s circadian rhythm is out of sync with the time zone they are in, and is a typical result from travelling rapidly across multiple time zones (eastwest or westeast). […] The condition may last several days before a traveller becomes fully adjusted to a new time zone; it takes on average one day per hour of time zone change to reach circadian re-entrainment. […] The symptoms of jet lag can be quite varied, depending on the amount of time zone alteration, time of day, and individual differences. Sleep disturbance occurs, with poor sleep upon arrival or sleep disruptions such as trouble falling asleep (when flying east), early awakening (when flying west), and trouble remaining asleep. […] Jet lag may require three hour or more hours of time zone change to occur, but some individuals can be affected by a single hour of time zone change which can include the single-hour shift to or from daylight saving time.

• #4 Jet Lag And Sleep: Everything You Need To Know – Sleep Care Online

  https://www.sleepcareonline.com/articles/jet-lag-and-sleep/

  Jet lag is a circadian rhythm sleep-wake disorder that occurs when your 24-hour internal clock does not match the local day-night cycle. […] While only temporary, fatigue, irritability, and difficulty concentrating are some of the symptoms a person may experience when jet lagged. […] Symptoms of jet lag include: Insomnia, Headaches, Daytime drowsiness, A feeling of extreme fatigue, Difficulty concentrating, Irritability, Nausea. […] Jet lag is associated with circadian rhythm sleep disorder. This disorder is the disruption of your internal clock which governs when you sleep and when you are awake. Air travel can compromise your circadian rhythm to the point of fatigue and emotional and physical discomfort. […] Disruption of this internal clock, even temporarily, can leave you feeling sick and tired.

• #5 Jet Lag: Causes, Symptoms, & Prevention Tips | Sleep Reset

  https://www.thesleepreset.com/learn/jet-lag

  Jet lag can ruin even the strictest sleep schedules. If you have jet lag, there are solutions for dealing with the symptoms and getting back on track. Jet lag is a temporary sleep problem that occurs when you travel across multiple time zones in a short period. Jet lag will throw off your internal clock, causing your sleep schedule to be disrupted. Though jet lag is temporary, its symptoms can bother you for weeks if you dont make the attempt to readjust your internal clock. Jet lag can cause several unpleasant or irritating symptoms, including difficulty sleeping, daytime sleepiness, trouble concentrating, mood changes, and stomach problems. Typically, your jet lag symptoms will worsen the further you travel. Jet lag may not present itself immediately, and you may find yourself experiencing symptoms a few days after arrival.

• #6 Jet Lag: Causes, Symptoms, and Recovery

  https://patient.info/travel-and-vaccinations/health-advice-for-travel-abroad/jet-lag

  If you are travelling over only one or two, or possibly three, time zones, jet lag is not usually a problem. It usually affects people travelling across more than three time zones. So if the time at your destination is more than three hours different to that at the start of your journey, you are likely to experience jet lag. The more the time difference, the greater the problem jet lag is likely to be. […] The circadian 'clock’ is capable of adjusting by 1-2 hours each day without too much difficulty, so that we can accommodate variety in bedtime and getting up times – but adjusting to more than three hours or more can take time – roughly a day for each hour’s adjustment. Three hours is borderline – some people will notice it, others will not. […] A wide body of research suggests that melatonin pills do effectively shift the circadian clock and can be a useful tool for reducing jet lag, particularly when travelling east.

• #7

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #8 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. Jet lag disorder is not just a general feeling of low energy. It can manifest as sleep disturbances, cognitive impairment, daytime sleepiness, general malaise, gastrointestinal disturbances, and/or other symptoms. There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] 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.

• #9 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. Jet lag disorder is not just a general feeling of low energy. It can manifest as sleep disturbances, cognitive impairment, daytime sleepiness, general malaise, gastrointestinal disturbances, and/or other symptoms. There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] 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.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

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

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

  Jet lag is a common but short-lived sleep problem you can get after traveling across more than three time zones. Symptoms include headaches and difficulty sleeping (insomnia). […] Jet lag describes common sleep problems (like insomnia) and other symptoms you may experience after traveling a long distance quickly. […] Jet lag symptoms may include: Difficulty falling asleep (insomnia). Drowsiness during the day. Headaches. Lack of focus or concentration. Extreme tiredness (fatigue). A general feeling of being off or not like yourself. Upset stomach. Mood changes, like irritability. […] Jet lag affects people differently. Overall, you can expect the condition to be more severe when you fly farther. […] 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. […] Jet lag is typically a short-term issue that goes away after your bodys circadian rhythm has adjusted to the local time. […] Many people who experience jet lag feel better a few days after arriving at their destination. For some people, it can take up to one week to feel fully back to themselves.

• #12 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. The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone approximately one day for each hour of time zone changes. […] Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones. The symptoms of jet lag include: Fatigue, Sleepiness, Digestive upsets, Impaired judgement and decision making, Memory lapses, Irritability, Apathy. […] 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.

• #13 Jet lag

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

  Jet lag often improves after a few days as your body clock adjusts to the new time zone. […] The main symptoms of jet lag are: difficulty sleeping at bedtime and waking up in the morning, tiredness and exhaustion, difficulty staying awake during the day, poor sleep quality, concentration and memory problems. […] Jet lag can also sometimes cause indigestion, feeling sick (nausea), constipation, changes in appetite and mild anxiety.

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

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

  According to the ICSD-3, jet lag can cause many symptoms. […] Sleep disturbances such as problems falling asleep or staying asleep throughout the night are the most common and obvious symptom, according to jet lag research in the journal Chest. […] Some other symptoms of jet lag include headaches, daytime sleepiness, poor or depressed mood, poor physical performance, confusion or cognitive impairment, gut discomfort or other GI disturbances. […] Your immune system may also take a hit, which may increase the odds that you catch a cold or other illness. […] The greater the time shift, the greater the misalignment and confusion. Your clocks will adjust, but that takes time. While thats happening, your mood, sleep, digestive system, immune system basically everything can feel a bit out of whack.

• #15 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. […] Jet lag is the temporary disruption to sleep and activity patterns. It is due to rapid travel across more than two time zones, with the bodys internal clock (or circadian rhythm) being synced to the original time zone rather than the sleep and wake cycles of the final destination. […] Jet lag is usually experienced as sleep problems for a few days after a long flight. Travelling westwards (i.e., when we gain several hours during travel), we may wake up early after a short sleep and/or feel tired during daylight hours, as our body would normally be asleep back home. Travelling eastwards (i.e., when we lose several hours during travel), we may have problems getting to sleep at the normal time in our destination time zone, this is because our body would normally be alert and awake at home. If we have not slept on the flight, we will be sleep-deprived, and the first night, we may sleep reasonably well as our body catches up on its sleep. However, the rhythms of sleepiness, alertness, body temperature, the hormone melatonin and many other rhythms controlled by the bodys internal clock will not yet have readjusted with local time. This means we may feel sleepy, cold and generally unwell (such as feeling sick and changes in appetite and bowel habits) during the following daytime and have problems sleeping the following night in the destination time zone.

• #16 Jet Lag Causes, Symptoms, Recovery, Treatment, Duration

  https://www.medicinenet.com/jet_lag/article.htm

  Travel fatigue is a common symptom of jet lag. Jet lag, also called desynchronosis and flight fatigue, is a temporary disorder that causes fatigue, insomnia, and other symptoms as a result of air travel across multiple time zones. It is considered a circadian rhythm sleep disorder, which is a disruption of the internal circadian clock. […] Besides travel fatigue and insomnia, a jet lag sufferer may experience several physical and emotional symptoms, including: Anxiety, Constipation, Diarrhea, Confusion, Dehydration, Headache, Irritability, Nausea, Indigestion, Difficulty concentrating, Sweating, Coordination problems, Dizziness, Daytime sleepiness, Malaise (a general feeling of being unwell), Memory loss. […] Yes. People flying across only one or two time zones may be able to adjust without the noticeable effects of the time change. Those flying across three or more time zones will likely develop noticeable symptoms of jet lag. Generally, the intensity of symptoms varies on the number of time zones crossed and the direction of travel. People also vary in their susceptibility to jet lag symptoms and the severity of the symptoms.

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

  https://sleepdoctor.com/travel/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. […] Once you arrive at your destination, jet lag can make you feel sleepy during the day or wide awake in the middle of the night. This happens because your circadian rhythms have not yet adjusted to the timing of day and night in your new location. […] Until your circadian rhythms adapt to the new time zone, jet lag can lead to a range of symptoms, including: […] These symptoms can vary quite a bit from person to person as some individuals adjust to new time zones more easily than others. […] Thankfully, symptoms of jet lag usually disappear as your body shifts its circadian rhythms to match the new time zone. In most cases, this takes about one day per time zone crossed, but several factors can prolong or speed up the process. For trips over very long distances, jet lag has the potential to cause symptoms for several weeks. […] 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.

• #18 How Long Does Jet Lag Last? It Depends on a Lot

  https://www.risescience.com/blog/how-long-does-jet-lag-last

  The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag, but age, direction of travel, chronotype, the season, and sleep debt can change this. […] You know you’ll probably be hit with daytime grogginess, poor sleep, digestive issues, and low mood for the first part of your trip and when you first get home, too. […] Jet lag is classed as a circadian rhythm sleep disorder as it’s caused by your body’s circadian rhythm. […] When you cross time zones, your circadian rhythms take time to catch up and they adjust at different rates. While you adjust, you’ll be hit with the symptoms of jet lag. […] The symptoms of jet lag include: Sleep problems such as struggling to fall asleep at night or waking up too early and struggling to get back to sleep. You may also wake up frequently during the night, too. Daytime sleepiness. Lowered alertness. Loss of concentration. Appetite loss and feeling hungry at odd times. Digestive issues such as indigestion and constipation. Low mood and irritability. Poor performance mentally and physically.

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

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

  Symptoms of jet lag usually appear immediately or within 12 hours of arriving at your new location and may last several days. […] The symptoms you experience can vary from person to person and after each trip. If you have jet lag, you’ll typically experience at least one of the following symptoms after crossing 3 time zones, according to the CDC: gastrointestinal disturbances, decreased appetite and interest in eating, headache, inability to concentrate, changes in mood, including anxiety, depression, fatigue, irritability, difficulty performing mental and physical tasks, decreased sleep quality. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Symptoms tend to be more severe when traveling eastward. Staying awake later to help your body adjust to a new time zone is easier than forcing your body to go to sleep earlier. […] While you adjust, you may experience symptoms of jet lag. Jet lag will likely end in a few days after you arrive.

• #20 Jet Lag: Causes, Symptoms, and Recovery

  https://patient.info/travel-and-vaccinations/health-advice-for-travel-abroad/jet-lag

  Jet lag occurs after travelling rapidly across several time zones, because the body’s internal clock has not adjusted to the required sleep-wake cycle in the new time zone. Jet lag causes physical and psychological symptoms, the severity of which increases with the number of time zones crossed and direction of travel. Eastward travel, when hours are 'gained’ is associated with worse jet lag than westward travel, when hours are 'lost.’ […] The most common symptoms of jet lag are related to sleep. You may have difficulty getting to sleep at bedtime and struggle to wake up in the morning, or you may be tired long before bedtime and wake up while it is still night and too early to get up. […] Common symptoms include: Tiredness, which can be severe. Sleepiness. Disturbed and wakeful nights. Feeling light-headed or 'spaced out.’ Feeling jittery, anxious or shaky. Having a fine tremor. Poor concentration and memory. Being less co-ordinated than usual. Irritability. Low mood and weepiness. Homesickness. Not wanting to join in normal activities. Poorer performance in sports than usual (particularly a problem for athletes). Constipation. Poor appetite. Nausea and indigestion.

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

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

  According to the ICSD-3, jet lag can cause many symptoms. […] Sleep disturbances such as problems falling asleep or staying asleep throughout the night are the most common and obvious symptom, according to jet lag research in the journal Chest. […] Some other symptoms of jet lag include headaches, daytime sleepiness, poor or depressed mood, poor physical performance, confusion or cognitive impairment, gut discomfort or other GI disturbances. […] Your immune system may also take a hit, which may increase the odds that you catch a cold or other illness. […] The greater the time shift, the greater the misalignment and confusion. Your clocks will adjust, but that takes time. While thats happening, your mood, sleep, digestive system, immune system basically everything can feel a bit out of whack.

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

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

  Jet lag is a common but short-lived sleep problem you can get after traveling across more than three time zones. Symptoms include headaches and difficulty sleeping (insomnia). […] Jet lag describes common sleep problems (like insomnia) and other symptoms you may experience after traveling a long distance quickly. […] Jet lag symptoms may include: Difficulty falling asleep (insomnia). Drowsiness during the day. Headaches. Lack of focus or concentration. Extreme tiredness (fatigue). A general feeling of being off or not like yourself. Upset stomach. Mood changes, like irritability. […] Jet lag affects people differently. Overall, you can expect the condition to be more severe when you fly farther. […] 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. […] Jet lag is typically a short-term issue that goes away after your bodys circadian rhythm has adjusted to the local time. […] Many people who experience jet lag feel better a few days after arriving at their destination. For some people, it can take up to one week to feel fully back to themselves.

• #23 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. The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone approximately one day for each hour of time zone changes. […] Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones. The symptoms of jet lag include: Fatigue, Sleepiness, Digestive upsets, Impaired judgement and decision making, Memory lapses, Irritability, Apathy. […] 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.

• #24 What Are The Most Common Jet Lag Symptoms?

  https://simpleflying.com/most-common-jet-lag-symptoms-guide/

  Jet lag is caused by a mismatch between our normal daily rhythms and a new time zone, leading to sleep disorders, decreased performance, and increased susceptibility to illness. […] When you travel across three or more time zones, the circadian clock in your brain suddenly runs out of sync with the new time zone, which can lead to temporary sleep disorders, downgrading of your ability to perform everyday mental and physical tasks, and even leave you more susceptible to illness. […] Our circadian clock is synced to the time zone where we live and work and regulates almost every biological system in our bodies. When you travel to a place in a different time zone, the clock becomes confused, leading to jet lag and a disruption of our entire biology, from our sleep-wake cycle, mood, and performance patterns to our metabolic, immune, and reproductive systems. […] According to the Mayo Clinic, the most common symptoms of jet lag are: Difficulty falling asleep, Waking up too early, Daytime tiredness, Difficulty functioning at the usual level, Stomach problems, Feeling unwell, Mood changes.

• #25 Understanding Jet Lag

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

  Though rare, jet lag can sometimes also lead to more serious symptoms such as sleep paralysis and seizures. […] Jet lag happens because your body’s internal clock has grown accustomed to your home time zone. […] Essentially, your master clock and circadian rhythm become synchronized with the daylight where you live, and exposure to light tells your brain to send signals that keep you awake and alert during the daytime. […] When you travel into a different time zone, your body is still synchronized with your old time zone, and this is what leads to the unpleasant symptoms characteristic of jet lag. […] Jet lag can be highly unpleasant and can last anywhere from a few days to a few weeks.

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

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

  According to the ICSD-3, jet lag can cause many symptoms. […] Sleep disturbances such as problems falling asleep or staying asleep throughout the night are the most common and obvious symptom, according to jet lag research in the journal Chest. […] Some other symptoms of jet lag include headaches, daytime sleepiness, poor or depressed mood, poor physical performance, confusion or cognitive impairment, gut discomfort or other GI disturbances. […] Your immune system may also take a hit, which may increase the odds that you catch a cold or other illness. […] The greater the time shift, the greater the misalignment and confusion. Your clocks will adjust, but that takes time. While thats happening, your mood, sleep, digestive system, immune system basically everything can feel a bit out of whack.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #28 Jet Lag – Harvard Health

  https://www.health.harvard.edu/a_to_z/jet-lag-a-to-z

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] 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. […] Symptoms of jet lag can be mild or severe, depending on the number of time zones you cross and your sensitivity to such changes. The more time zones you cross, the more likely it is that your body rhythms will be disrupted, which can lead to more severe symptoms. Most people who cross five or more time zones will experience at least some symptoms, which can include daytime sleepiness, headaches, insomnia, restless sleep, possibly with frequent awakenings, difficulty concentrating, impaired judgment, upset stomach or mild nausea.

• #29 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] Jet lag is a syndrome associated with long-haul flights across several time zones, characterised by sleep disturbances, daytime fatigue, reduced performance, gastrointestinal problems, and generalised malaise. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] After a westward flight, it is worth staying awake while it is daylight at the destination and trying to sleep when it gets dark. After an eastward flight, one should stay awake but avoid bright light in the morning, and be outdoors as much as possible in the afternoon. This will help to adjust the body clock and turn on the body’s own melatonin secretion at the right time.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

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

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

  Symptoms of jet lag usually appear immediately or within 12 hours of arriving at your new location and may last several days. […] The symptoms you experience can vary from person to person and after each trip. If you have jet lag, you’ll typically experience at least one of the following symptoms after crossing 3 time zones, according to the CDC: gastrointestinal disturbances, decreased appetite and interest in eating, headache, inability to concentrate, changes in mood, including anxiety, depression, fatigue, irritability, difficulty performing mental and physical tasks, decreased sleep quality. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Symptoms tend to be more severe when traveling eastward. Staying awake later to help your body adjust to a new time zone is easier than forcing your body to go to sleep earlier. […] While you adjust, you may experience symptoms of jet lag. Jet lag will likely end in a few days after you arrive.

• #32 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] Jet lag is a syndrome associated with long-haul flights across several time zones, characterised by sleep disturbances, daytime fatigue, reduced performance, gastrointestinal problems, and generalised malaise. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] After a westward flight, it is worth staying awake while it is daylight at the destination and trying to sleep when it gets dark. After an eastward flight, one should stay awake but avoid bright light in the morning, and be outdoors as much as possible in the afternoon. This will help to adjust the body clock and turn on the body’s own melatonin secretion at the right time.

• #33 How to beat jet lag. – Volato

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

  If you are flying more than three time zones, symptoms will likely evolve beyond tiredness. The physical and mental symptoms could last one to three days post-flight, with the tiredness lingering for up to a week. […] No matter how bad the jet lag, the good news is that even in severe cases, the worst of it should only last for a few days. […] The number one influence over jet lag duration is how far you fly. […] The farther-flung your destination, the greater the chance you will experience the whole gamut of jet lag symptoms. […] Jet lag is typically worse when traveling east rather than west due to the nature of our internal circadian rhythm. […] 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.

• #34 How to beat jet lag. – Volato

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

  If you are flying more than three time zones, symptoms will likely evolve beyond tiredness. The physical and mental symptoms could last one to three days post-flight, with the tiredness lingering for up to a week. […] No matter how bad the jet lag, the good news is that even in severe cases, the worst of it should only last for a few days. […] The number one influence over jet lag duration is how far you fly. […] The farther-flung your destination, the greater the chance you will experience the whole gamut of jet lag symptoms. […] Jet lag is typically worse when traveling east rather than west due to the nature of our internal circadian rhythm. […] 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.

• #35 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. […] Jet lag is the temporary disruption to sleep and activity patterns. It is due to rapid travel across more than two time zones, with the bodys internal clock (or circadian rhythm) being synced to the original time zone rather than the sleep and wake cycles of the final destination. […] Jet lag is usually experienced as sleep problems for a few days after a long flight. Travelling westwards (i.e., when we gain several hours during travel), we may wake up early after a short sleep and/or feel tired during daylight hours, as our body would normally be asleep back home. Travelling eastwards (i.e., when we lose several hours during travel), we may have problems getting to sleep at the normal time in our destination time zone, this is because our body would normally be alert and awake at home. If we have not slept on the flight, we will be sleep-deprived, and the first night, we may sleep reasonably well as our body catches up on its sleep. However, the rhythms of sleepiness, alertness, body temperature, the hormone melatonin and many other rhythms controlled by the bodys internal clock will not yet have readjusted with local time. This means we may feel sleepy, cold and generally unwell (such as feeling sick and changes in appetite and bowel habits) during the following daytime and have problems sleeping the following night in the destination time zone.

• #36 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. A multitude of factors, such as the number of time zones crossed and the direction and timing of flights, play a role in the severity of symptoms experienced by travelers. Travelers usually experience symptoms after air travel across at least two time zones. Symptoms may include disturbed sleep, daytime fatigue, decreased ability to perform mental and physical tasks, reduced alertness, and headaches. Sleep disturbances typically last for a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. Eastward travel is associated with a longer duration of jet lag than westward travel. Although frequent desynchrony is a transient disorder, it carries the potential to lead to long-term consequences, as evidenced by epidemiological and animal studies. Sequelae have included cognitive deficits, gastrointestinal (GI) disturbances, and an increased risk of cancer, infertility, and heart disease. As the bodys internal circadian clock adapts to the new time zone, jet lag diminishes.

• #37 How Long Does Jet Lag Last? It Depends on a Lot

  https://www.risescience.com/blog/how-long-does-jet-lag-last

  How long jet lag lasts depends on the number of time zones you’ve crossed. The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag. […] However, research in rodents suggests the liver, lungs, and muscles can take nearly six times as long as the SCN to adjust to jet lag. […] It takes older adults longer to adjust to time zone changes and the symptoms of jet lag can feel worse. […] Older adults are also thought to be less phase tolerant, or their circadian rhythms are less able to handle being out of sync with their sleep-wake times. […] If you’re starting your trip with high sleep debt, you’re more likely to feel the effects of jet lag. Plus, the sleep debt you build up while traveling can add to the symptoms of jet lag, especially low mood. […] Depending on things like how far you’ve flown, the direction of travel, your age, and your chronotype, jet lag can last from a few days to a few weeks. High sleep debt may be causing feelings of jet lag three weeks after your flight.

• #38 Coping With Jet Lag and Sleepiness

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

  For frequent fliers and international travelers, the symptoms of jet lag are all too familiar. Disturbed sleep, daytime fatigue, difficulty concentrating and functioning, and even stomach problems are a fact of life. […] Jet lag can occur any time you travel quickly across two or more time zones. The more time zones you cross, the more likely you are to be sleepy and sluggish — and the longer and more intense the symptoms are likely to be. […] Jet lag is a temporary sleep disorder, but not temporary enough for many travelers. If youre flying from San Francisco to Rome for a 10-day trip, for example, it may take six to nine days to fully recover. […] If youre an older adult, jet lag may hit you harder and recovery may take longer. […] Jet lag happens because rapid travel throws off our circadian rhythm — the biological clock that helps control when we wake and fall asleep.

• #39 How Long Does Jet Lag Last? It Depends on a Lot

  https://www.risescience.com/blog/how-long-does-jet-lag-last

  How long jet lag lasts depends on the number of time zones you’ve crossed. The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag. […] However, research in rodents suggests the liver, lungs, and muscles can take nearly six times as long as the SCN to adjust to jet lag. […] It takes older adults longer to adjust to time zone changes and the symptoms of jet lag can feel worse. […] Older adults are also thought to be less phase tolerant, or their circadian rhythms are less able to handle being out of sync with their sleep-wake times. […] If you’re starting your trip with high sleep debt, you’re more likely to feel the effects of jet lag. Plus, the sleep debt you build up while traveling can add to the symptoms of jet lag, especially low mood. […] Depending on things like how far you’ve flown, the direction of travel, your age, and your chronotype, jet lag can last from a few days to a few weeks. High sleep debt may be causing feelings of jet lag three weeks after your flight.

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

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

  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. […] Jet lag typically can last anywhere from a few days to a few weeks—roughly one day per hour of time difference between your original location and new destination. […] Traveling can be stressful enough without adding jet lag to the mix. Jet lag can make you feel tired, irritable, disoriented, and out of sorts. It can make it hard for you to function during the day and cause you to be awake at odd hours.

• #41 Jet Lag: Solutions For Painful Sleeplessness | Advil PM

  https://www.advil.com/symptoms-tips/sleeping-issues/painful-sleeplessness-jet-lag/

  If you’re already short on sleep before you board the plane, you’re more likely to feel the physiological effects of jet lag more severely—and to experience greater pain and discomfort. […] Starting a trip sleep deprived is only going to make jet lag more severe, and ratchet up whatever pain or discomfort occurs during your travel.

• #42 Symptoms Of Jet Lag, Tips On How To Avoid It | Club Med SG

  https://www.clubmed.com.sg/l/blog/symptoms-of-jet-lag-and-how-to-avoid-it

  The more common symptoms of jet lag are headaches, poor sleeping patterns, fatigue et cetera. […] The symptoms of jet lag can be exacerbated with the use of alcohol, sugar and caffeine. […] Dehydration can intensify the symptoms of jet lag, so it’s crucial to stay hydrated throughout your journey. […] This adjustment can provide signals to your body about when it’s time to be awake and when it’s time to rest. It also helps regulate digestion and energy levels, reducing fatigue associated with jet lag.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

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

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

  Symptoms of jet lag usually appear immediately or within 12 hours of arriving at your new location and may last several days. […] The symptoms you experience can vary from person to person and after each trip. If you have jet lag, you’ll typically experience at least one of the following symptoms after crossing 3 time zones, according to the CDC: gastrointestinal disturbances, decreased appetite and interest in eating, headache, inability to concentrate, changes in mood, including anxiety, depression, fatigue, irritability, difficulty performing mental and physical tasks, decreased sleep quality. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Symptoms tend to be more severe when traveling eastward. Staying awake later to help your body adjust to a new time zone is easier than forcing your body to go to sleep earlier. […] While you adjust, you may experience symptoms of jet lag. Jet lag will likely end in a few days after you arrive.

• #45 8 Strategies for Reducing Jet Lag | University Hospitals

  https://www.uhhospitals.org/blog/articles/2024/09/8-strategies-for-reducing-jet-lag

  Jet lag might not set in right away, either. Most people are tired enough after a long day of traveling to sleep well the first night in a new location. However, they may begin to encounter sleep problems a day or two into their trip. […] In general, it can take about 1 to 1.5 days per time zone traveled to recover from jet lag. However, Dr. Wong says if you plan ahead and implement some of these strategies, you can get your internal clock back on schedule while limiting the effects of jet lag.

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

  https://sleep.me/post/what-is-jet-lag

  Symptoms can kick in immediately or take a few days to appear after you arrive. It’s common for people to sleep well the first night post-flight from sheer exhaustion but then encounter sleep disturbances in the following days. […] Fortunately, the symptoms of jet lag improve steadily as the body gets used to the new time zone. […] The symptoms depend on different factors. Traveling from west to east requires a more extended recovery period, which can last four to five days. […] Individuals who encounter jet lag feel better a few days after arriving at their destination. But it can take up to one week for some people to feel back to themselves.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #48 Jet Lag | Brain Institute | OHSU

  https://www.ohsu.edu/brain-institute/jet-lag

  Rapid travel across several time zones disturbs normal body rhythm and produces many physical and psychological stresses on the body. Commonly referred to as jet lag, the medical term is „circadian dysrhythmia,” and while this rarely causes any severe problems, a few days of discomfort may take place before your body adjusts to your new time zone. […] The following are the most common symptoms of jet lag. However, each individual may experience symptoms differently. Symptoms may include: general fatigue, sleepiness during the day, difficulty with normal sleeping patterns, impaired mental ability and memory, irritability, headaches, gastrointestinal discomforts, including stomach cramps, diarrhea, or constipation, reduced physical activity. […] The rule of thumb is that generally for west-to-east trips, it takes one day to recover for each time zone you crossed. For east-to-west trips, one day is required for each one and a half time zones crossed.

• #49

  https://resetiv.com/blogs/news/jet-lag-cure

  Jet lag is a physiological condition that can affect anyone who travels across multiple time zones, causing fatigue, irritability, upset stomach, and brain fog. […] The most common symptoms of jet lag include: Headache, Daytime fatigue, Poor sleep quality, Difficulty concentrating, Memory problems, Mood swings, Digestive issues, and Loss of appetite. […] Jet lag symptoms are likely to be worse and last longer the more time zones you cross, especially if you travel from west to east. […] It usually takes about a day to recover for each time zone you cross. For example, if you change five time zones, you’re likely to experience jet lag symptoms for five days. […] Jet lag is a short-term problem that goes away once your body’s circadian rhythm has adjusted to the local time. […] If your jet lag symptoms don’t go away after a week or two, consult your physician as this could be a sign of another condition.

• #50 How Long Does Jet Lag Last? It Depends on a Lot

  https://www.risescience.com/blog/how-long-does-jet-lag-last

  How long jet lag lasts depends on the number of time zones you’ve crossed. The general rule of thumb is that it takes almost a day for every time zone you cross to overcome jet lag. […] However, research in rodents suggests the liver, lungs, and muscles can take nearly six times as long as the SCN to adjust to jet lag. […] It takes older adults longer to adjust to time zone changes and the symptoms of jet lag can feel worse. […] Older adults are also thought to be less phase tolerant, or their circadian rhythms are less able to handle being out of sync with their sleep-wake times. […] If you’re starting your trip with high sleep debt, you’re more likely to feel the effects of jet lag. Plus, the sleep debt you build up while traveling can add to the symptoms of jet lag, especially low mood. […] Depending on things like how far you’ve flown, the direction of travel, your age, and your chronotype, jet lag can last from a few days to a few weeks. High sleep debt may be causing feelings of jet lag three weeks after your flight.

• #51 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. A multitude of factors, such as the number of time zones crossed and the direction and timing of flights, play a role in the severity of symptoms experienced by travelers. Travelers usually experience symptoms after air travel across at least two time zones. Symptoms may include disturbed sleep, daytime fatigue, decreased ability to perform mental and physical tasks, reduced alertness, and headaches. Sleep disturbances typically last for a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. Eastward travel is associated with a longer duration of jet lag than westward travel. Although frequent desynchrony is a transient disorder, it carries the potential to lead to long-term consequences, as evidenced by epidemiological and animal studies. Sequelae have included cognitive deficits, gastrointestinal (GI) disturbances, and an increased risk of cancer, infertility, and heart disease. As the bodys internal circadian clock adapts to the new time zone, jet lag diminishes.

• #52 Jet Lag – Harvard Health

  https://www.health.harvard.edu/a_to_z/jet-lag-a-to-z

  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. However, even for these people, all symptoms should disappear within two weeks.

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

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

  Jet lag symptoms vary depending on how far you’ve traveled and your body’s circadian rhythm. It can make you feel tired, exhausted, or similar to being sick. […] In addition to feeling tired, other symptoms of jetlag include: Brain fog (i.e., feeling unable to think clearly), Difficulty falling asleep at night, staying asleep, or waking up in the morning, Digestive issues (e.g., constipation or diarrhea), Mood changes and difficulty regulating your emotions, Physical fatigue. […] Jet lag symptoms typically go away on their own as your internal clock adjusts to the new time zone. If symptoms worsen or last longer than two weeks after traveling, it is important to seek medical care to alleviate symptoms and rule out any other symptom causes. […] Jet lag is based on individual factors, like your typical sleep schedule and how many time zones you’ve traveled. So, if it typically takes one day to 1.5 days to adjust to each time zone traveled, traveling four time zones away would take four to six days to adjust. It can take weeks to recover fully, especially when traveling across more time zones.

• #54 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] Jet lag is a syndrome associated with long-haul flights across several time zones, characterised by sleep disturbances, daytime fatigue, reduced performance, gastrointestinal problems, and generalised malaise. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] After a westward flight, it is worth staying awake while it is daylight at the destination and trying to sleep when it gets dark. After an eastward flight, one should stay awake but avoid bright light in the morning, and be outdoors as much as possible in the afternoon. This will help to adjust the body clock and turn on the body’s own melatonin secretion at the right time.

• #55 Jet Lag: Treatment Options and Advice for Travelers | AAFP

  https://www.aafp.org/pubs/afp/issues/2008/0201/p361a.html

  Jet lag produces a variety of symptoms, including delayed sleep onset, poor performance of physical and mental tasks, fatigue, irritability, headache, gastrointestinal upset, and decreased concentration. […] Symptom severity increases with the number of time zones crossed and the age of the traveler, and also varies according to direction of travel (eastward journeys cause more severe symptoms than westward). […] Symptoms with large endogenous components, such as sleep, mood, and performance, last longer than those that are mostly dependent on exogenous factors, such as food intake and physical activity. […] Short-acting hypnotics have provided increased next-day alertness and decreased jet lag in limited studies.

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

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

  Some people also experience digestive problems, nausea, dizziness, changes in appetite, mild anxiety, an excessive need to urinate during the night. […] Additionally, people who have traveled eastwards may find it harder to sleep at night, while those traveling westwards might find they wake up too early. […] Jet lag will continue to disrupt sleeping, waking, eating, and other routines until the body clock recalibrates to suit the new environment. […] When traveling eastward, symptoms can feel more severe because the body has less time to recover. Traveling westward adds hours to a day, but traveling eastward reduces them. […] Jet lag is a circadian rhythm sleep disorder that affects many people who travel across two or more time zones within a relatively short time. It occurs when the body clock gets out of sync with the environment and other body systems. It can cause fatigue, sleep disruption, gastrointestinal changes, and various other symptoms.

• #57 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. […] Jet lag is the temporary disruption to sleep and activity patterns. It is due to rapid travel across more than two time zones, with the bodys internal clock (or circadian rhythm) being synced to the original time zone rather than the sleep and wake cycles of the final destination. […] Jet lag is usually experienced as sleep problems for a few days after a long flight. Travelling westwards (i.e., when we gain several hours during travel), we may wake up early after a short sleep and/or feel tired during daylight hours, as our body would normally be asleep back home. Travelling eastwards (i.e., when we lose several hours during travel), we may have problems getting to sleep at the normal time in our destination time zone, this is because our body would normally be alert and awake at home. If we have not slept on the flight, we will be sleep-deprived, and the first night, we may sleep reasonably well as our body catches up on its sleep. However, the rhythms of sleepiness, alertness, body temperature, the hormone melatonin and many other rhythms controlled by the bodys internal clock will not yet have readjusted with local time. This means we may feel sleepy, cold and generally unwell (such as feeling sick and changes in appetite and bowel habits) during the following daytime and have problems sleeping the following night in the destination time zone.

• #58

  https://www.healthxchange.sg/wellness/sleeping-disorders/jet-lag-what-is-it-how-recognise-symptoms

  Jet lag can affect your body clock. Typical signs and symptoms of jet lag include: headache, disturbed sleep, fatigue during the day, difficulty in concentrating in general. The more time zones you cross in a short space of time, the worse these symptoms are likely to be. Jet lag is also generally worse when you lose time during the journey, that is, when you travel from west to east. This is why you feel worse when coming back to Singapore after a holiday in Europe, than when returning from New Zealand!

• #59 Jet Lag: Adjusting to a New Time Zone Before, During and After Your Flight | Patient Care

  https://weillcornell.org/news/jet-lag-adjusting-to-a-new-time-zone-before-during-and-after-your-flight

  When you travel by plane from one time zone to another, you may suffer from jet lag. […] Jet lag is caused by the gap between your normal circadian rhythms and the time zone at your destination. […] What are the symptoms of jet lag? Being tired during the day and wakeful at night, lost productivity, impaired ability to concentrate, headaches, digestive issues. […] The greater the time difference between your point of departure and your destination, the longer your symptoms will last. […] Jet lag can be more difficult to deal with when you travel east. […] Basically, one hour lost when you travel east equals one day’s jet lag. But when you travel west, it will take less time to recover from jet lag symptoms. […] Try to adapt as quickly as possible. Take a 20-minute nap, if needed, to ease your tiredness and other jet lag symptoms. […] A combination of these steps will help you overcome jet lag more quickly.

• #60 Jet Lag: Causes, Symptoms, and Recovery

  https://patient.info/travel-and-vaccinations/health-advice-for-travel-abroad/jet-lag

  Jet lag occurs after travelling rapidly across several time zones, because the body’s internal clock has not adjusted to the required sleep-wake cycle in the new time zone. Jet lag causes physical and psychological symptoms, the severity of which increases with the number of time zones crossed and direction of travel. Eastward travel, when hours are 'gained’ is associated with worse jet lag than westward travel, when hours are 'lost.’ […] The most common symptoms of jet lag are related to sleep. You may have difficulty getting to sleep at bedtime and struggle to wake up in the morning, or you may be tired long before bedtime and wake up while it is still night and too early to get up. […] Common symptoms include: Tiredness, which can be severe. Sleepiness. Disturbed and wakeful nights. Feeling light-headed or 'spaced out.’ Feeling jittery, anxious or shaky. Having a fine tremor. Poor concentration and memory. Being less co-ordinated than usual. Irritability. Low mood and weepiness. Homesickness. Not wanting to join in normal activities. Poorer performance in sports than usual (particularly a problem for athletes). Constipation. Poor appetite. Nausea and indigestion.

• #61 Understand travel fatigue and jet lag – Human Kinetics

  https://us.humankinetics.com/blogs/excerpt/understand-travel-fatigue-and-jet-lag

  When time zone shifts approach near-maximal values (e.g., a 10-12 hr change) there may be little difference between eastward and westward travel and the body clock is likely to adjust as if the latter had occurred. […] By preparing for time zone transitions and the disturbances they impose on the body’s rhythms, the athlete can reduce the severity of jet lag symptoms.

• #62 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. […] Jet lag is the temporary disruption to sleep and activity patterns. It is due to rapid travel across more than two time zones, with the bodys internal clock (or circadian rhythm) being synced to the original time zone rather than the sleep and wake cycles of the final destination. […] Jet lag is usually experienced as sleep problems for a few days after a long flight. Travelling westwards (i.e., when we gain several hours during travel), we may wake up early after a short sleep and/or feel tired during daylight hours, as our body would normally be asleep back home. Travelling eastwards (i.e., when we lose several hours during travel), we may have problems getting to sleep at the normal time in our destination time zone, this is because our body would normally be alert and awake at home. If we have not slept on the flight, we will be sleep-deprived, and the first night, we may sleep reasonably well as our body catches up on its sleep. However, the rhythms of sleepiness, alertness, body temperature, the hormone melatonin and many other rhythms controlled by the bodys internal clock will not yet have readjusted with local time. This means we may feel sleepy, cold and generally unwell (such as feeling sick and changes in appetite and bowel habits) during the following daytime and have problems sleeping the following night in the destination time zone.

• #63 Jet Lag: What You Should Know | AAFP

  https://www.aafp.org/pubs/afp/issues/2006/0515/p1808.html

  Your body has an internal clock that controls your temperature, blood pressure, and hormones. When you travel across several time zones in one day, your internal clock can get out of step. This is called jet lag. […] You are more likely to get jet lag when you cross several time zones in one day. Many people get jet lag after crossing at least five time zones. It usually is worse when you travel in an eastward direction. The symptoms might be worse in older people. […] Jet lag has many symptoms. After traveling east, you might have trouble falling asleep at the new bedtime. After traveling west, you might wake up too early in the morning. These sleep problems can make you feel tired and tense. You might have trouble concentrating, and you might feel weak or clumsy. Jet lag can cause headache and upset stomach. Some people with jet lag don’t want to eat. Jet lag usually is worse for the first two days after you arrive, then it gets better.

• #64 Jet Lag: Adjusting to a New Time Zone Before, During and After Your Flight | Patient Care

  https://weillcornell.org/news/jet-lag-adjusting-to-a-new-time-zone-before-during-and-after-your-flight

  When you travel by plane from one time zone to another, you may suffer from jet lag. […] Jet lag is caused by the gap between your normal circadian rhythms and the time zone at your destination. […] What are the symptoms of jet lag? Being tired during the day and wakeful at night, lost productivity, impaired ability to concentrate, headaches, digestive issues. […] The greater the time difference between your point of departure and your destination, the longer your symptoms will last. […] Jet lag can be more difficult to deal with when you travel east. […] Basically, one hour lost when you travel east equals one day’s jet lag. But when you travel west, it will take less time to recover from jet lag symptoms. […] Try to adapt as quickly as possible. Take a 20-minute nap, if needed, to ease your tiredness and other jet lag symptoms. […] A combination of these steps will help you overcome jet lag more quickly.

• #65 Fighting the Symptoms of Jet Lag

  https://blog.dwellworks.com/fighting-jet-lag

  Jet lag is usually a result of a flights direction, rather than the amount of time a person spends in flight. Typically, travelers flying from west to east are subjected to the worst cases of jet lag, as they „lose” time for each time zone that is crossed; this propels eating schedules, sleep, and even bathroom habits ahead many hours. On the other hand, people flying from east to west experience fewer jet lag symptoms because they „gain” time for each time zone crossed. These travelers will still experience jet lag, but will have an easier time overcoming the symptoms and adjusting to the new time. […] Travelers can prepare for jet lag before, during, and after a flight. While there are no jet lag cures, or ways to entirely prevent jet lag, keeping a few tips, tricks, and best practices in mind when traveling can greatly lessen the chances of experiencing this sleeping disorder’s most severe symptoms.

• #66 How to beat jet lag. – Volato

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

  If you are flying more than three time zones, symptoms will likely evolve beyond tiredness. The physical and mental symptoms could last one to three days post-flight, with the tiredness lingering for up to a week. […] No matter how bad the jet lag, the good news is that even in severe cases, the worst of it should only last for a few days. […] The number one influence over jet lag duration is how far you fly. […] The farther-flung your destination, the greater the chance you will experience the whole gamut of jet lag symptoms. […] Jet lag is typically worse when traveling east rather than west due to the nature of our internal circadian rhythm. […] 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.

• #67 Jet Lag Symptoms, Treatments, Prevention and More – Dr. Axe

  https://draxe.com/health/jet-lag-symptoms/

  Jet lag syndrome emerged with the rise of long-distance air travel. […] Symptoms of jet lag may include: disturbed sleep, daytime fatigue, loss of concentration, decreased ability to perform mental and physical tasks, reduced alertness, increased irritability, headaches or dizziness, difficulty initiating and maintaining sleep at night, changes in appetite and digestion, lethargy. […] Jet lag symptoms affect all age groups, but they may have more pronounced effects on the elderly, whose recovery takes longer than that of young adults. […] The direction of travel affects the severity of jet lag symptoms. Travel across time zones, especially eastward, disrupts daytime rhythms. […] Sleep disturbances usually last a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. […] Although jet lag symptoms usually last only a few days, research shows that jet lag carries potential to lead to long-term consequences. […] Other symptoms of ongoing jet lag may include cognitive deficits, gastrointestinal disturbances, infertility and heart disease.

• #68 How do I help my baby / child with jet lag? — Bespoke Family

  https://www.bespokefamily.co.uk/blog/how-do-i-help-my-baby-/-child-with-jet-lag

  When a child experiences jet lag they will have symptoms, such as sleep disruption (not being able to get to sleep, waking in the night for long periods of time or very early in the morning), mood changes (clingy, fussy or upset) and feeling unwell. […] Babies and children can suffer with jet lag more significantly than adults as they are not able to adjust to new time zones in the same way an adult might. […] When looking at jet lag and how long it takes to adjust, work to the idea that for every 1 hour of time difference it will take a child 24 hours to recover or adjust, so, for example a 4 hour time difference can mean 4 days before they have fully adjusted. […] Many of us have experienced jet lag and while it can feel very hard at the time it is often very much worth it for being in a new location and having valuable family time. Try to not put too much pressure on getting things into place straightaway, it might be an up and down first couple of days but it will settle once you are into a routine in your new location!

• #69 How to Help Your Kids Get Over Jet Lag

  https://mobileivmedics.com/how-to-help-your-kids-get-over-jet-lag/

  Jet lag is not a comfortable feeling for anyone, especially children who want to get the exploring started as soon as they land. […] When your childrens circadian rhythms can sync with the destinations timezone, they will adjust much more quickly to the time difference and feel fewer jet lag symptoms. […] Drinking plenty of fluids before, during and after a flight can significantly reduce jet lag symptoms for your children. […] Hydration is vital for them to avoid the tiredness, appetite changes and mood swings associated with jet lag. […] The most common signs of jet lag you may notice include the following: Sleeping too much or not at all, Not being able to sleep at night, Feeling tired during the daytime, Stomach aches, leading to constipation or diarrhea, Feeling nauseous or sick after landing, Shifts in their mood, Loss of focus. […] A few simple tips can help move the typical jet lag symptoms along so they can enjoy their trip without fatigue, mood changes and sicknesses: Keep them hydrated: Enough water in their system will help restore their fluid balance after flying so they can minimize jet lag symptoms.

• #70 How do I help my baby / child with jet lag? — Bespoke Family

  https://www.bespokefamily.co.uk/blog/how-do-i-help-my-baby-/-child-with-jet-lag

  When a child experiences jet lag they will have symptoms, such as sleep disruption (not being able to get to sleep, waking in the night for long periods of time or very early in the morning), mood changes (clingy, fussy or upset) and feeling unwell. […] Babies and children can suffer with jet lag more significantly than adults as they are not able to adjust to new time zones in the same way an adult might. […] When looking at jet lag and how long it takes to adjust, work to the idea that for every 1 hour of time difference it will take a child 24 hours to recover or adjust, so, for example a 4 hour time difference can mean 4 days before they have fully adjusted. […] Many of us have experienced jet lag and while it can feel very hard at the time it is often very much worth it for being in a new location and having valuable family time. Try to not put too much pressure on getting things into place straightaway, it might be an up and down first couple of days but it will settle once you are into a routine in your new location!

• #71 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. A multitude of factors, such as the number of time zones crossed and the direction and timing of flights, play a role in the severity of symptoms experienced by travelers. Travelers usually experience symptoms after air travel across at least two time zones. Symptoms may include disturbed sleep, daytime fatigue, decreased ability to perform mental and physical tasks, reduced alertness, and headaches. Sleep disturbances typically last for a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. Eastward travel is associated with a longer duration of jet lag than westward travel. Although frequent desynchrony is a transient disorder, it carries the potential to lead to long-term consequences, as evidenced by epidemiological and animal studies. Sequelae have included cognitive deficits, gastrointestinal (GI) disturbances, and an increased risk of cancer, infertility, and heart disease. As the bodys internal circadian clock adapts to the new time zone, jet lag diminishes.

• #72 Coping With Jet Lag and Sleepiness

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

  For frequent fliers and international travelers, the symptoms of jet lag are all too familiar. Disturbed sleep, daytime fatigue, difficulty concentrating and functioning, and even stomach problems are a fact of life. […] Jet lag can occur any time you travel quickly across two or more time zones. The more time zones you cross, the more likely you are to be sleepy and sluggish — and the longer and more intense the symptoms are likely to be. […] Jet lag is a temporary sleep disorder, but not temporary enough for many travelers. If youre flying from San Francisco to Rome for a 10-day trip, for example, it may take six to nine days to fully recover. […] If youre an older adult, jet lag may hit you harder and recovery may take longer. […] Jet lag happens because rapid travel throws off our circadian rhythm — the biological clock that helps control when we wake and fall asleep.

• #73 Jet lag: Causes, symptoms and prevention

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

  Jet lag can cause trouble sleeping, daytime tiredness, digestive issues, trouble concentrating and mood changes. […] Signs of jet lag can include: Sleep issues, such as insomnia (trouble falling or staying asleep), waking up too early or intense exhaustion. […] Jet lag is temporary and can last from a few days to a few weeks. […] In general, it usually takes about one day per time zone crossed for your body clock to adjust to the local schedule. This means that if you flew across five times zones, it could take around five days for jet lag symptoms to go away. […] Jet lag can affect anyone, but seniors often have a harder time recovering from jet lag compared to younger adults.

• #74 How Long Does Jet Lag Last? | Stratos Jet Charters, Inc.

  https://www.stratosjets.com/blog/how-long-does-jet-lag-last/

  Fatigue, irritability, and stomach problems are all common symptoms when you soar across time zones. […] Jet lag can last anywhere from a few days to a few weeks, according to the Sleep Foundation. These week-long bouts of jet lag are uncommon, however, with most travelers feeling better after only a few days. […] The effects of jet lag typically last between one and two days per time zone crossed. However, this duration varies from person to person and flight to flight. Jet lag tends to resolve itself in a few days to a few weeks, but the timeline is different for everyone. […] Yes, jet lag can last as long as five days. Crossing three time zones can be enough of a disruption to cause symptoms for this period of time. […] Yes, but it depends on your route. Jet lag lasting two weeks would be possible for travelers flying from Los Angeles to India, for example. However, its unlikely if youre flying from Los Angeles to New York City. […] Jet lag symptoms do appear to get worse with age. Yet, there is no concrete study proving the impact age has on the duration of jet lag. […] The direction in which you travel can change the answer to that question.

• #75 Jet lag | Endocrine Conditions

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

  Anyone can experience jet lag. It is possible that 6070% of long-haul travellers will suffer from some form of jet lag. People can experience jet lag in different ways and to varying degrees. Some may be badly affected and others not at all (especially children). The same person may experience jet lag on one occasion and have little problem on another. Much depends on the direction and timing of the flight, together with the timing of exposure to bright light during and after the flight in the destination time zone bright light is the main influence on the internal clock. In general, older people suffer more than younger travellers, and travelling eastwards is worse than travelling westwards (because our body can readjust more quickly to gaining time than losing time). […] Jet lag is not a disease; it is a temporary and fully reversible condition. However, it is a (temporary) form of a sleep-wake cycle disorder (or circadian rhythm disorder) and, as such, any persistent sleep problems may be diagnosed in the same way as this disorder.

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

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

  When I returned to Virginia after a recent seven-day trip in California, I felt lethargic for a week. I was tired. I couldnt concentrate. Napping sounded way more enticing than exercising. The problem was jet lag, which hits me much harder at age 52 than it did in my 30s. […] Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. And 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. […] You cant prevent jet lag, but you can ease the symptoms. […] Avoid long naps. If you arrive early in a new time zone, try to stay up and dont nap for longer than two hours, the National Sleep Foundation suggests. […] Sunlight helps your body clock adjust to a new time zone. Spend time outside in the morning if you traveled east or in the afternoon if you traveled west. […] As little as a 0.5 mg dose can ease jet-lag symptoms, one study found.

• #77 Jet Lag | SCTI NZ

  https://www.scti.co.nz/travel-advice/jet-lag

  How long your jet lag lasts can depend on the length of your flight, time of arrival and personal health factors. However, symptoms of jet lag generally start to ease within a few days of arrival as your body adjusts to the new time zone. […] The frequent fliers among us, such as pilots, cabin crew and business travellers, can sometimes develop chronic sleep problems like insomnia due to repeated jet lag cycles. But for most of us, jet lag is a temporary condition that improves in a matter of days.

• #78 Jet Lag Disorder | Yellow Book | CDC

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

  Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. Pre- and post-travel planning to minimize jet lag is most critical for frequent travelers owing to the significant and additive negative health effects of chronic insufficient sleep and circadian disruption. […] Sleep loss during travel can worsen the symptoms of jet lag. […] Short daytime naps (20-30 minutes) can be utilized to help sustain alertness during the local day, while longer daytime naps may interfere with subsequent nighttime sleep.

• #79 Jet lag | Endocrine Conditions

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

  Most people do not require treatment for jet lag and their bodies naturally adjust to the destination after a short period in the new time zone. […] It is possible to prevent jet lag or reduce its effects by using appropriately timed exposure to bright light and/or specifically timed treatment with the hormone melatonin to help our body adjust to new sleep patterns. […] 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.

• #80 Jet Lag Symptoms, Treatments, Prevention and More – Dr. Axe

  https://draxe.com/health/jet-lag-symptoms/

  Jet lag syndrome emerged with the rise of long-distance air travel. […] Symptoms of jet lag may include: disturbed sleep, daytime fatigue, loss of concentration, decreased ability to perform mental and physical tasks, reduced alertness, increased irritability, headaches or dizziness, difficulty initiating and maintaining sleep at night, changes in appetite and digestion, lethargy. […] Jet lag symptoms affect all age groups, but they may have more pronounced effects on the elderly, whose recovery takes longer than that of young adults. […] The direction of travel affects the severity of jet lag symptoms. Travel across time zones, especially eastward, disrupts daytime rhythms. […] Sleep disturbances usually last a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. […] Although jet lag symptoms usually last only a few days, research shows that jet lag carries potential to lead to long-term consequences. […] Other symptoms of ongoing jet lag may include cognitive deficits, gastrointestinal disturbances, infertility and heart disease.

• #81 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. A multitude of factors, such as the number of time zones crossed and the direction and timing of flights, play a role in the severity of symptoms experienced by travelers. Travelers usually experience symptoms after air travel across at least two time zones. Symptoms may include disturbed sleep, daytime fatigue, decreased ability to perform mental and physical tasks, reduced alertness, and headaches. Sleep disturbances typically last for a few days, but they can persist for as long as one week if the change in time zones is greater than eight hours. Eastward travel is associated with a longer duration of jet lag than westward travel. Although frequent desynchrony is a transient disorder, it carries the potential to lead to long-term consequences, as evidenced by epidemiological and animal studies. Sequelae have included cognitive deficits, gastrointestinal (GI) disturbances, and an increased risk of cancer, infertility, and heart disease. As the bodys internal circadian clock adapts to the new time zone, jet lag diminishes.

• #82 Jet Lag Disorder | Yellow Book | CDC

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

  Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. Pre- and post-travel planning to minimize jet lag is most critical for frequent travelers owing to the significant and additive negative health effects of chronic insufficient sleep and circadian disruption. […] Sleep loss during travel can worsen the symptoms of jet lag. […] Short daytime naps (20-30 minutes) can be utilized to help sustain alertness during the local day, while longer daytime naps may interfere with subsequent nighttime sleep.

• #83 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] Jet lag is a syndrome associated with long-haul flights across several time zones, characterised by sleep disturbances, daytime fatigue, reduced performance, gastrointestinal problems, and generalised malaise. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] After a westward flight, it is worth staying awake while it is daylight at the destination and trying to sleep when it gets dark. After an eastward flight, one should stay awake but avoid bright light in the morning, and be outdoors as much as possible in the afternoon. This will help to adjust the body clock and turn on the body’s own melatonin secretion at the right time.

• #84 Coping With Jet Lag and Sleepiness

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

  Other aspects of air travel can aggravate the problem. […] Melatonin naturally secreted in our bodies helps regulate our circadian rhythms so that we sleep at night. […] Melatonin appears to be safe if taken short term, but its long-term effects are not known. […] Exposure to sunlight helps regulate our circadian rhythms. […] Some frequent fliers swear by jet lag diets — such as eating a heavy diet for a few days before travel and fasting on flight day. […] Its usually not necessary to get treatment for jet lag, but if these strategies dont work for you, your doctor may prescribe or suggest medications to take temporarily to help you sleep or stay alert when necessary. […] There are a number of ways that sleep specialists can help with shifting your bodys circadian rhythm toward your new time zone, such as with light therapy, melatonin, or prescription medication that can help with jet lag symptoms.

• #85 Jet Lag: Causes, Symptoms, and Recovery

  https://patient.info/travel-and-vaccinations/health-advice-for-travel-abroad/jet-lag

  If you are travelling over only one or two, or possibly three, time zones, jet lag is not usually a problem. It usually affects people travelling across more than three time zones. So if the time at your destination is more than three hours different to that at the start of your journey, you are likely to experience jet lag. The more the time difference, the greater the problem jet lag is likely to be. […] The circadian 'clock’ is capable of adjusting by 1-2 hours each day without too much difficulty, so that we can accommodate variety in bedtime and getting up times – but adjusting to more than three hours or more can take time – roughly a day for each hour’s adjustment. Three hours is borderline – some people will notice it, others will not. […] A wide body of research suggests that melatonin pills do effectively shift the circadian clock and can be a useful tool for reducing jet lag, particularly when travelling east.

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

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

  When I returned to Virginia after a recent seven-day trip in California, I felt lethargic for a week. I was tired. I couldnt concentrate. Napping sounded way more enticing than exercising. The problem was jet lag, which hits me much harder at age 52 than it did in my 30s. […] Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. And 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. […] You cant prevent jet lag, but you can ease the symptoms. […] Avoid long naps. If you arrive early in a new time zone, try to stay up and dont nap for longer than two hours, the National Sleep Foundation suggests. […] Sunlight helps your body clock adjust to a new time zone. Spend time outside in the morning if you traveled east or in the afternoon if you traveled west. […] As little as a 0.5 mg dose can ease jet-lag symptoms, one study found.

• #87 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Jet lag symptoms are common for international travel. The range of symptoms includes sleep disturbances, daytime fatigue, weakness, headache, sleepiness, and irritability. Most symptoms disappear by the fifth day after traveling across a 6-hour time zone. […] It is difficult to compensate for jet lag for trips shorter than 3 days and some would advise against attempting to do so. […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms.

• #88 Coping With Jet Lag and Sleepiness

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

  Other aspects of air travel can aggravate the problem. […] Melatonin naturally secreted in our bodies helps regulate our circadian rhythms so that we sleep at night. […] Melatonin appears to be safe if taken short term, but its long-term effects are not known. […] Exposure to sunlight helps regulate our circadian rhythms. […] Some frequent fliers swear by jet lag diets — such as eating a heavy diet for a few days before travel and fasting on flight day. […] Its usually not necessary to get treatment for jet lag, but if these strategies dont work for you, your doctor may prescribe or suggest medications to take temporarily to help you sleep or stay alert when necessary. […] There are a number of ways that sleep specialists can help with shifting your bodys circadian rhythm toward your new time zone, such as with light therapy, melatonin, or prescription medication that can help with jet lag symptoms.

• #89 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  The trials included in the review did not state whether travellers were frequent flyers or not. Two RCTs found no effect on symptoms with melatonin. In the first of these RCTs, the review noted that there was probably insufficient time between inward and outward flights for participants to have fully adjusted to the new time zone. Hence, people may have suffered less jet lag on the return flight than might be expected, making it harder to detect effects. In the second RCT, the data suggested that melatonin may have reduced jet lag after 3 days, but the RCT did not test this. […] Disruption of sleep is a major component of jet lag, and hypnotics have been used to try to reduce it. The short-term benefit seems to be outweighed by the wide range of unpleasant effects, some of them common.

• #90 Jet lag disorder | Beacon Health System

  https://www.beaconhealthsystem.org/library/diseases-and-conditions/jet-lag-disorder?content_id=CON-20374010

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] 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. […] 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. Evening light helps you adapt to a later time zone after traveling west.

• #91 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] Jet lag is a syndrome associated with long-haul flights across several time zones, characterised by sleep disturbances, daytime fatigue, reduced performance, gastrointestinal problems, and generalised malaise. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] After a westward flight, it is worth staying awake while it is daylight at the destination and trying to sleep when it gets dark. After an eastward flight, one should stay awake but avoid bright light in the morning, and be outdoors as much as possible in the afternoon. This will help to adjust the body clock and turn on the body’s own melatonin secretion at the right time.

• #92

  https://nyuad.nyu.edu/en/research/impact/our-research/2019/time-the-solution-to-jetlag.html

  That rhythm, known as the brains master clock, is the punctual timekeeper of the body that keeps humans on a regular cycle of wakefulness and sleep. […] Artificial light, from electronics disrupts this. But in drastic time zone travel, when suddenly the light receptors in our eyes begin receiving light signals consistently at times other than the usual, that reset button is triggered prematurely, or later in the day, and throws the system off-kilter triggering the symptoms of jet lag. […] So now, the natural process of revving up the engines for waking up turn into hot flashes in the middle of the day, chills happen at dinner, and sleepiness hits at breakfast. Otherwise, the full-fledged symptoms of jet lag. […] And typically, what happens is it takes 5 days to re-entrain, so there is some truth to the idea that it takes a day for each hour of time difference involved in your jet lag.

• #93 Jet lag disorder | Beacon Health System

  https://www.beaconhealthsystem.org/library/diseases-and-conditions/jet-lag-disorder?content_id=CON-20374010

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] 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. […] 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. Evening light helps you adapt to a later time zone after traveling west.

• #94 Getting the Sleep You Need: Jet Lag and Shift Work | Sleep Medicine

  https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-81

  Jet lag occurs when your bodys internal clock is out of sync with the current time zone. […] Symptoms of jet lag may include excessive daytime sleepiness, nighttime insomnia, headache, loss of appetite, gastrointestinal problems, and irritability or mild depression. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. […] Shifting to a new time zone in this way may result in sleep disturbances. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. […] The general rule of thumb for eastward flightsfrom North America to Europe, for exampleis that travelers should avoid bright light when it is late evening and night according to their internal clock (or their usual nighttime).

• #95 Fighting the Symptoms of Jet Lag

  https://blog.dwellworks.com/fighting-jet-lag

  Proper light exposure helps shift the bodys circadian rhythm and is one of the most beneficial methods to combat jet lag. When traveling east, exposure to the sun in the morning is paramount. When traveling west, exposing the body to light later in the day can greatly improve adjustments to the new time zone. […] If possible, travelers should attempt to get at least four hours of sleep during the local night. Doing so helps the body begin to operate on a new circadian rhythm. Recover lost sleep when possible. Taking short naps to obtain the same amount of sleep a person would normally have in a 24 hour period can help fight off jet lag.

• #96 Jet lag disorder | Beacon Health System

  https://www.beaconhealthsystem.org/library/diseases-and-conditions/jet-lag-disorder?content_id=CON-20374010

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] 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. […] 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. Evening light helps you adapt to a later time zone after traveling west.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #98 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. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. […] Side effects are uncommon but may include dizziness, headaches, daytime sleepiness, loss of appetite, and possibly nausea and disorientation.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. […] Symptoms of jet lag can vary. You may experience only one symptom or you may have many. Jet lag symptoms may include: Sleep problems such as not being able to fall asleep or waking up early. Daytime fatigue. Not being able to focus or function at your usual level. Stomach problems such as constipation or diarrhea. A general feeling of not being well. Mood changes. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #100 Jet Lag | Brain Institute | OHSU

  https://www.ohsu.edu/brain-institute/jet-lag

  Rapid travel across several time zones disturbs normal body rhythm and produces many physical and psychological stresses on the body. Commonly referred to as jet lag, the medical term is „circadian dysrhythmia,” and while this rarely causes any severe problems, a few days of discomfort may take place before your body adjusts to your new time zone. […] The following are the most common symptoms of jet lag. However, each individual may experience symptoms differently. Symptoms may include: general fatigue, sleepiness during the day, difficulty with normal sleeping patterns, impaired mental ability and memory, irritability, headaches, gastrointestinal discomforts, including stomach cramps, diarrhea, or constipation, reduced physical activity. […] The rule of thumb is that generally for west-to-east trips, it takes one day to recover for each time zone you crossed. For east-to-west trips, one day is required for each one and a half time zones crossed.

• #101

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #102 Jet Lag: Adjusting to a New Time Zone Before, During and After Your Flight | Patient Care

  https://weillcornell.org/news/jet-lag-adjusting-to-a-new-time-zone-before-during-and-after-your-flight

  When you travel by plane from one time zone to another, you may suffer from jet lag. […] Jet lag is caused by the gap between your normal circadian rhythms and the time zone at your destination. […] What are the symptoms of jet lag? Being tired during the day and wakeful at night, lost productivity, impaired ability to concentrate, headaches, digestive issues. […] The greater the time difference between your point of departure and your destination, the longer your symptoms will last. […] Jet lag can be more difficult to deal with when you travel east. […] Basically, one hour lost when you travel east equals one day’s jet lag. But when you travel west, it will take less time to recover from jet lag symptoms. […] Try to adapt as quickly as possible. Take a 20-minute nap, if needed, to ease your tiredness and other jet lag symptoms. […] A combination of these steps will help you overcome jet lag more quickly.

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

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

  Jet lag symptoms vary depending on how far you’ve traveled and your body’s circadian rhythm. It can make you feel tired, exhausted, or similar to being sick. […] In addition to feeling tired, other symptoms of jetlag include: Brain fog (i.e., feeling unable to think clearly), Difficulty falling asleep at night, staying asleep, or waking up in the morning, Digestive issues (e.g., constipation or diarrhea), Mood changes and difficulty regulating your emotions, Physical fatigue. […] Jet lag symptoms typically go away on their own as your internal clock adjusts to the new time zone. If symptoms worsen or last longer than two weeks after traveling, it is important to seek medical care to alleviate symptoms and rule out any other symptom causes. […] Jet lag is based on individual factors, like your typical sleep schedule and how many time zones you’ve traveled. So, if it typically takes one day to 1.5 days to adjust to each time zone traveled, traveling four time zones away would take four to six days to adjust. It can take weeks to recover fully, especially when traveling across more time zones.

• #104

  https://resetiv.com/blogs/news/jet-lag-cure

  Jet lag is a physiological condition that can affect anyone who travels across multiple time zones, causing fatigue, irritability, upset stomach, and brain fog. […] The most common symptoms of jet lag include: Headache, Daytime fatigue, Poor sleep quality, Difficulty concentrating, Memory problems, Mood swings, Digestive issues, and Loss of appetite. […] Jet lag symptoms are likely to be worse and last longer the more time zones you cross, especially if you travel from west to east. […] It usually takes about a day to recover for each time zone you cross. For example, if you change five time zones, you’re likely to experience jet lag symptoms for five days. […] Jet lag is a short-term problem that goes away once your body’s circadian rhythm has adjusted to the local time. […] If your jet lag symptoms don’t go away after a week or two, consult your physician as this could be a sign of another condition.

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