Materiały źródłowe

• #1 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. While most travelers can cope with occasional jet lag, it is important to consider the factors that may make it more severe and therefore merit special consideration for both the traveler and the travel clinic. 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.

• #2 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

  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 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.

• #4 Jet lag

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

  Jet lag is when your normal sleep pattern is disturbed after a long flight. It usually improves within a few days as your body adjusts to the new time zone. […] 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.

• #5 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 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.

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

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

  The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones. You experience problems thinking or concentrating, malaise, or physical symptoms such as GI discomfort within one to two days after travel. Your sleep disturbance is not better explained by another current sleep disorder, medical or neurologic disorder, mental disorder, medication use, or substance use disorder. […] Symptoms can include headaches, sleepiness, poor mood, and poor physical performance.

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

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

  Jet lag can cause many symptoms. Many systems in the body are tied into these circadian clocks, which is why so many systems can be affected, Dr. Grandner says. 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. This is one reason why a lot of people get sick when they travel, Grandner says. […] The greater the time shift, the greater the misalignment and confusion. Your clocks will adjust, but that takes time, she says. While thats happening, your mood, sleep, digestive system, immune system basically everything can feel a bit out of whack.

• #7 Jet Lag Disorder | Yellow Book | CDC

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

  Insomnia or excessive daytime sleepiness, accompanied by a reduction of total sleep time, associated with trans-meridian travel across at least 2 time zones. […] Impairment of daytime function, general malaise, or somatic symptoms (e.g., gastrointestinal disturbance) within 12 days after travel. […] The sleep disturbance is not better explained by another current sleep disorder, medical or neurological disorder, mental disorder, medication use, or substance use disorder. […] 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.

• #8 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

  Insomnia or excessive daytime sleepiness, accompanied by a reduction of total sleep time, associated with trans-meridian travel across at least 2 time zones. Impairment of daytime function, general malaise, or somatic symptoms (e.g., gastrointestinal disturbance) within 12 days after travel. The sleep disturbance is not better explained by another current sleep disorder, medical or neurological disorder, mental disorder, medication use, or substance use disorder. […] Sleep loss during travel can worsen the symptoms of jet lag. Sleep in-flight can be maximized by minimizing alcohol consumption (which tends to reduce sleep latency but increase sleep fragmentation) and caffeine intake. Alcohol and caffeine can also both cause dehydration, which can further exacerbate jet lag. Upon arrival to the destination, staying awake during the local day will increase the homeostatic drive for sleep and help facilitate sleep during the local night. 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.

• #9 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. […] Symptoms of jet lag are typically mild for many people. If you experience severe symptoms, like cold sweats, vomiting, or fever, you may be experiencing something else. […] 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.

• #10 Jet lag and sleep phase disorders – Symptoms, diagnosis and treatment | BMJ Best Practice US

  https://bestpractice.bmj.com/topics/en-us/1017

  Key diagnostic factors include history of jet travel across at least 2 time zones, difficulty initiating or maintaining sleep, reduction of total sleep time, daytime sleepiness, and reduced daytime alertness. […] Other diagnostic factors include nausea, abdominal distension, constipation, general malaise, and muscle cramps.

• #11 The science behind jet lag and tips to combat symptoms – Sleep Education

  https://sleepeducation.org/the-science-behind-jet-lag-and-tips-to-combat-symptoms/

  Jet lag is a circadian rhythm sleep-wake disorder. It occurs when rapid travel across multiple time zones disrupts our internal body clock. […] However, when we quickly travel across time zones, this synchronization is thrown off balance, leading to symptoms like daytime sleepiness, nighttime insomnia, fatigue and cognitive impairment. […] The more time zones you cross, the more severe your symptoms may be. […] Some data suggest jet lag symptoms may be more severe and may last longer in older people. […] Emerging evidence even suggests that jet lag can precipitate mood disturbances, with more depressive episodes after westward travel and manic episodes after eastward travel.

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

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

  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.

• #13 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.

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

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

  Recovering from jet lag depends on the number of time zones crossed while traveling. In general, the body will adjust to the new time zone at the rate of one or two time zones per day. For example, if you cross six time zones, the body will typically adjust to this time change in three to five days. Jet lag is temporary, so the prognosis is excellent and most people will recover within a few days.

• #14

  https://www.meetaugust.ai/library/en/diseases-conditions/view/jet-lag

  Traveling across many time zones can cause jet lag, which affects your body’s natural sleep-wake cycle. The symptoms of jet lag can vary from person to person. Some people might only experience one symptom, while others might feel many. […] Common jet lag symptoms include: Sleep problems: This can mean trouble falling asleep, waking up too early, or having restless sleep. Tiredness during the day: You might feel unusually sleepy or fatigued during the day, making it hard to concentrate or perform your usual tasks. Difficulty concentrating: Jet lag can make it harder to focus on work or other activities. Stomach issues: Some people experience digestive problems like constipation or diarrhea. Feeling unwell: You might just feel generally unwell or off. Changes in mood: Jet lag can sometimes lead to irritability, anxiety, or other mood changes.

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

  https://sleep.me/post/what-is-jet-lag?srsltid=AfmBOooKOoXQvVH_d_LPQbn_NWsZtya3qiKPadpdTG9oJpzDsBcS4OCd

  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.

• #16 Jet lag and sleep phase disorders – Symptoms, diagnosis and treatment | BMJ Best Practice US

  https://bestpractice.bmj.com/topics/en-us/1017

  Jet lag and sleep phase disorders affect millions of travelers worldwide. […] Rapid change in time zone produces a constellation of symptoms called jet lag disorder. […] Symptoms include difficulty initiating and maintaining sleep, reduced daytime alertness, general malaise, and gastrointestinal symptoms. […] Severity of symptoms depends on the number of time zones crossed, times of travel, quality of sleep in flight, circadian time cues at the place of travel, individual propensity, and direction of travel. […] A temporary condition; symptoms are self-limited. […] Jet lag disorder is a temporary desynchronization between endogenous body rhythms and exogenous environmental rhythms, caused by rapid transmeridian travel across different time zones, leading to sleep disturbance, reduced alertness, general malaise, and gastrointestinal symptoms.

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

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

  If you are not recovering from jet lag and your symptoms are causing problems (such as sleep disturbance, disrupted appetite or altered mood – anxiety and depression), you should see your doctor. They can assess your symptoms and suggest how to manage them. […] People vary in their ability to adjust to travel across time zones. Whilst people will take on average one day to correct for each hour, once they have crossed more than three time zones, some people take longer than this. […] 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. […] The principle behind jet lag is that we need a similar amount of quality sleep, in one stretch. It’s not easy to make ourselves sleep for extra hours when we travel, so we mainly need to move the sleep time, increasing or reducing our awake time.

• #18 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. […] Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] The duration of jetlag symptoms may also depend on direction of travel. […] It may be more pronounced in travelers with pretravel-inverted circadian rhythms, for example, night shift workers or a traveler on a prolonged eastbound flight. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag.

• #19 Jet lag disorder | MedLink Neurology

  https://www.medlink.com/articles/jet-lag-disorder

  Other common symptoms include difficulty concentrating, decrease in attention, irritability, and anxiety, which can lead to impaired daytime functioning. […] Following eastward travel, individuals may have difficulties with sleep initiation. […] For most individuals, eastward travel results in more severe symptoms and is more difficult to adapt to than westbound travel. […] Acute jet lag symptoms are self-limited unless the patient travels frequently between time zones; in the latter case, chronic sleep disturbances with impaired performance and irritability may ensue. […] Chronic jet lag alters the gut microbiome and promotes the development of fatty liver disease. […] The adjustment process of the circadian timing system to a new external time schedule is slow and asymmetrical, being faster for westbound flights.

• #20 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 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. […] Jet lag is generally worse when you lose time traveling west to east.

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

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

  It takes older adults longer to adjust to time zone changes and the symptoms of jet lag can feel worse. […] One study compared young men with middle-aged men in a laboratory-created jet lag scenario where their schedules were brought forward six hours. The middle-aged participants reported more trouble sleeping, less alertness, and more weariness and effort needed to do daily tasks than the younger adults. […] A different study found older participants took longer to get over the sleep disruption and daytime sleepiness caused by jet lag compared to younger people. […] Research also suggests adults over 60 find it harder to recover from jet lag, especially after eastbound flights, because of decreased and irregular melatonin rhythms. […] 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.

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

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

  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. […] 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.

• #22 Tired? How to Know If Your Sleep Schedule is Causing Social Jet Lag

  https://news.cuanschutz.edu/medicine/know-if-your-sleep-schedule-causes-social-jet-lag

  The misalignment of biological time and social time can lead to symptoms similar to jet lag, including grogginess and mood disturbance. […] This often includes sleep issues, feeling fatigued, mood changes, and general malaise. […] The circadian misalignment at the core of social jet lag can be caused by several factors, but it almost always leads to chronic sleep debt, which can in turn lead to fatigue, daytime sleepiness, and trouble falling asleep. […] In addition to common sleep symptoms, we know it can impact daytime functioning, like academic performance. It also can lead to mood disturbance and poor mental health outcomes. […] Some people tolerate circadian shifts quite well, and others may be more sensitive to them. People who identify as night owls tend to have a delayed sleep-wake schedule that makes them more vulnerable to the effects of social jet lag because they have more trouble initiating sleep earlier. […] Keeping sleep schedules the same throughout the week and weekend can help prevent the symptoms of social jet lag. […] Flying from Denver to the East Coast can cause a few days of fatigue and other jet lag symptoms.

• #23 Jet Lag – Harvard Health

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

  For each time zone crossed during travel, it takes about a day to adjust to the new environment. For example, it can take up to three days for a person traveling from California to New York to feel „normal” again. […] 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.

• #24 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.

• #25 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.

• #26 Jet Lag: What is it, Symptoms, Prevention | RoRoRo

  https://ro.co/health-guide/jet-lag/

  Jet lag is a group of symptoms that occur in the days after air travel across multiple time zones. They tend to be more severe when you travel eastward compared to westward, especially the day after you arrive at your destination (Basit, 2021). Jet lag symptoms may include (Roach, 2019; Schwab, 2020; Fowler, 2017): Headache, Irritability, Mood changes, Daytime sleepiness, Trouble falling asleep, Waking up during the night, Generally not feeling well, Stomach problems such as nausea and constipation, Trouble concentrating or performing tasks, Reduced motivation, Decreased physical or athletic performance. […] Some people, such as business executives and airline crew, frequently travel internationally. This can cause the symptoms of jet lag, such as fatigue (lack of energy), to persist long-term, and may increase the risk of developing depression, heart disease, digestion problems, and other medical conditions (Schwab, 2020; Choy, 2011).

• #27 Got Jet Lag? Here’s a Quick Fix—LT Men’s Clinic

  https://ltmensclinic.com/jet-lagged-heres-quick-fix/

  Maybe you get headaches or feel fatigued or lethargic. You might get insomnia or feel more irritable than normal. Some people feel dizzy and disoriented. […] Jet lag can weaken your immune system, and when you’re traveling, a sluggish immune system is the last thing you need.

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

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

  Some people with jet lag experience emotional or mental health difficulties. Because jet lag can exacerbate existing mental health difficulties, people with existing or previous mental health conditions, such as depression or anxiety, may experience more extreme symptoms. […] Gastrointestinal disturbances – Digestive issues such as indigestion, bloating, abdominal discomfort or changes in bowel habits are common when changing time zones. […] Mild to moderate headaches or migraines may occur due to disruptions in sleep patterns and dehydration. […] For some people, jet lag can cause their body to feel tired and can affect physical performance. […] This can include aching muscles or general feelings of physical discomfort.

• #29 How to Overcome Jetlag – Buckhead Primary Care | Atlanta, GA

  https://buckheadprimarycare.com/blog/getting-over-jet-lag

  Jet lag is a temporary sleep disturbance caused by a rapid change in time zones. […] Unpleasant Symptoms of Jet Lag: fatigue and weakness, mood swings during the day; difficulty falling asleep and waking up; the person cannot get enough sleep; poor concentration; increased risk of constipation or diarrhea. […] Studies show that jet lag does not worsen the health condition of patients with chronic diseases. However, fatigue and sleep deprivation can compromise the immune system’s ability to fight off colds and flu. […] The number of time zones. You are more likely to have pronounced symptoms of jet lag if you cross multiple time zones at once. The adaptation period takes 1 day per 2 time zones crossed. For example, the body will need 1 day to recover after a three-hour flight and 5 days after a ten-hour flight.

• #30 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  Similar symptoms can arise for shift workers who take on schedules opposite of the bodys circadian rhythm. Prolonged sleep disruption may cause more intense symptoms and affect health further, which may require expert help to manage. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. If the symptoms persist, and they aren’t temporary, and theyre negatively impacting you, it could be a sign that there could be something else going on. […] A medical evaluation may be necessary so that sleep issues dont further impact health.

• #31 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. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. Side effects are uncommon but may include nausea, vomiting, amnesia, sleepwalking, confusion and morning sleepiness. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] Side effects are uncommon but may include dizziness, headaches, daytime sleepiness, loss of appetite, and possibly nausea and disorientation.

• #32 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  One randomized, placebo-controlled trial demonstrated that the use of zolpidem (10 mg q.h.s) for 34 nights after traveling eastward (over more than 5 time zones) significantly improved sleep time and quality. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance.

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

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

  Melatonin is often suggested and discussed as a remedy for jet lag. It is not a licensed treatment, although it is a tablet form of the natural melatonin hormone which your brain produces. You might imagine, from reading this leaflet, that melatonin would help jet lag. However, the truth is more complicated. […] 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.

• #34 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. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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.

• #35 Mayo Clinic Health Library – Jet lag disorder | Swiss Medical Network

  https://www.swissmedical.net/en/healtcare-library/con-20374010

  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. […] 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.

• #36 8 Tips for Dealing With Jet Lag | imaware Health Hacks

  https://www.imaware.health/health-hacks/the-jet-lag-checklist?srsltid=AfmBOorWmQckDRQBjJ4BvxNnM0XU2oNKqwd9wJsQxYzLaWMBbflHOtwz

  Jet lag occurs when your circadian rhythm the internal clock that tells your body when to wake or sleep is disrupted by changing time zones. Adjusting to a new time zone can be rough, causing symptoms like fatigue, anxiety, nausea, indigestion, brain fog and more. […] Experiencing jet lag or, even worse, falling ill can ruin a good chunk of your trip. […] If it is nighttime at your destination, try your best to sleep during the flight. […] Once you arrive, follow your new locations schedule eat when it is mealtime, be awake during the day and sleep at night. […] You may be tired from traveling or not getting a restful first nights sleep but dont sleep in too late, as it can prolong your adjustment period.

• #37 Fighting the Symptoms of Jet Lag

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

  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. […] Proper light exposure helps shift the bodys circadian rhythm and is one of the most beneficial methods to combat jet lag. […] 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.

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