Materiały źródłowe

• #1 The pathophysiology of jet lag – PubMed

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

  Jet Lag Disorder (JLD) is a recognized circadian rhythm sleep disorder characterized by insomnia or excessive daytime sleepiness (and sometimes general malaise and somatic symptoms) associated with transmeridian jet travel. It is a consequence of circadian misalignment that occurs after crossing time zones too rapidly for the circadian system to keep pace. […] An overview of circadian rhythm physiology is presented with special emphasis on the role of light exposure and melatonin secretion in the regulation of circadian timing. Both timed light exposure (or avoidance) and exogenous melatonin administration have been recruited as treatment modalities to accelerate circadian realignment, based on an understanding of their role in circadian physiology. In addition to circadian misalignment, other contributing causes to jet lag are considered including travel-related sleep deprivation and fatigue.

• #2 The pathophysiology of jet lag – ProQuest

  https://www.proquest.com/scholarly-journals/pathophysiology-jet-lag/docview/1027134860/se-2

  Jet Lag Disorder (JLD) is a recognized circadian rhythm sleep disorder characterized by insomnia or excessive daytime sleepiness (and sometimes general malaise and somatic symptoms) associated with transmeridian jet travel. […] It is a consequence of circadian misalignment that occurs after crossing time zones too rapidly for the circadian system to keep pace. […] The thesis of this review is that a rational treatment approach for jet lag can be grounded in an understanding of the biology of the human circadian timekeeping system. […] An overview of circadian rhythm physiology is presented with special emphasis on the role of light exposure and melatonin secretion in the regulation of circadian timing. […] Both timed light exposure (or avoidance) and exogenous melatonin administration have been recruited as treatment modalities to accelerate circadian realignment, based on an understanding of their role in circadian physiology. […] In addition to circadian misalignment, other contributing causes to jet lag are considered including travel-related sleep deprivation and fatigue.

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

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

  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. […] 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. Treatments include melatonin and alteration of light exposure.

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

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

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

• #5 Jet lag disorder | Beacon Health System

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] A key influence on circadian rhythms is sunlight. Light affects the regulation of melatonin, a hormone that helps cells throughout the body work together. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

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

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

  Jet lag is a temporary sleep disorder caused by a disconnect between the time of day at your travel destination and your body’s circadian rhythms. This mismatch occurs when quickly traveling across multiple time zones, especially with long-distance flights. […] You get jet lag when your circadian rhythms become misaligned with the day-night cycle of your surroundings. This means that the time on the clock is at odds with the time your body thinks it is, which happens because of rapid travel across time zones. […] It takes time for circadian rhythms to adjust to the light and dark cycles of a new time zone. In order to fully adapt, your body generally needs one day for each hour of difference from your home time zone. […] 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.

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

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

  Jet lag occurs when the body’s circadian rhythm is disrupted. The circadian rhythm is (approximately) a 24-hour cycle and is essential for regulating the timing of a variety of physiological processes throughout the day, including temperature, hormone secretion, digestion, heart rate, blood pressure and brain activity. […] The circadian rhythm is primarily synchronised with the external environment, particularly the cycle of daylight and darkness, through a complex interaction of brain chemicals or neurotransmitters, most specifically, melatonin. […] Not everyone who travels across time zones gets jet lag and some people get it much worse than others. Multiple factors can influence the occurrence and severity of jet lag, including: The number of time zones crossed – The more time zones you cross and the greater the difference between the departure and destination time zones, the more severe your jet lag is likely to be.

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

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

  Direction of travel – The direction of travel—whether eastward or westward—can affect the intensity of jet lag symptoms. Generally, travelling east tends to result in more severe jet lag because it requires the body to adjust to a shorter day, while westward travel may lead to milder symptoms as it extends the day. […] Individual susceptibility – Individual people react differently to jet lag based on factors such as age, overall health, pre-existing sleep disorders and genetic predisposition. […] Pre-existing health conditions – Individuals with underlying health conditions, such as sleep disorders, anxiety or gastrointestinal issues, may experience heightened jet lag symptoms. […] The timing and duration of travel can also impact jet lag. […] Additionally, frequent travellers who regularly cross time zones may experience chronic jet lag, leading to ongoing, long-term symptoms.

• #8 Jet lag – UpToDate

  https://www.uptodate.com/contents/jet-lag/print

  Jet lag ensues, which manifests as impaired alertness during the desired wake time and/or difficulty sleeping during the allotted time for sleep at the destination. […] This topic reviews the underlying pathophysiology, clinical features, evaluation, and treatment of jet lag. […] Circadian rhythms are the near 24-hour endogenous processes that allow an organism to react in an appropriate manner to environmental light-dark changes caused by the earth’s rotation every 24 hours. One of the most obvious outputs of the circadian timing system is the sleep-wake cycle, which typically aligns to the light-dark cycle. […] The circadian rhythm of sleep and wake is paralleled by the secretion of melatonin and oscillation of core body temperature (CBT):

• #9 Jet lag syndrome: circadian organization, pathophysiology, and managem | NSS

  https://www.dovepress.com/jet-lag-syndrome-circadian-organization-pathophysiology-and-management-peer-reviewed-fulltext-article-NSS

  The circadian system regulates the cyclical occurrence of wakefulness and sleep through a series of oscillatory networks that comprise two different theoretical processes. […] During jet lag, abrupt shifts in the environmental lightdark cycle temporarily desynchronize the SCN and downstream oscillatory networks from each other, resulting in increased sleepiness and impaired daytime functioning. […] This type of circadian misalignment can further lead to a cluster of symptoms including major metabolic, cardiovascular, psychiatric, and neurological impairments. […] The aim of this review is to provide mechanistic links between the fields of sleep and circadian rhythms to understand the biological basis of jet lag and to apply this information to clinical management strategies.

• #10

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  For many years now a treatment mitigating the debilitating effects of jet lag has been sought. […] Mis-timed circadian rhythms are considered to be the main factor underlying jet-lag symptoms, together with the sleep deprivation from long haul flights. […] The SCN adapts slowly to changes in time zone, and peripheral clocks or oscillators adapt at different rates, such that the organism is in a state of desynchrony from the external environment and internally. […] Rapid travel across time zones leads to a mismatch or lack of synchrony between the activity of the internal rhythm-generating systems and the local time cues, whether social or environmental. […] The SCN adapts slowly to abrupt changes of time cues. […] On average, the central clock shifts approximately 1 h per day without countermeasures and it will take approximately 1 day for each hour of time zone change for adaptation to be complete.

• #10

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  The exact mode of action of these drugs is uncertain; however, increased dopamine activity is involved. […] Understanding the mechanisms of circadian clock function has vastly increased in the last 20 years. […] The 24-h rhythmicity conferred by the SCN on downstream systems depends on the integrity of the SCN itself. […] The gene Lhx1 is reported to be central to this coupling and its loss in mice means that the SCN cells do not produce the proteins they need to synchronize their outputs. […] Mice deficient in VIP show desynchronization among SCN neurons. […] Very recently it has been proposed that eye drops of a VIP antagonist could be used to enable rapid adaptation to a shift of the environmental light cue. […] The existing, approved, commercially available melatonin agonists were designed to act via the MT1 and MT2 receptors, as does prolonged-release melatonin.

• #10

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  Thus internal rhythms are not only out of synchrony with the environment (external desynchronisation) but also out of synchrony with each other (internal desynchrony). […] The problem of treatment is not simple. […] However, circadian response to time-zone change depends on individual characteristics such as initial circadian status, tau and light sensitivity, the individual exposure to artificial and natural light in the aircraft, natural light at destination and thus the season (photoperiod), and departure and arrival time of the aircraft. […] Much effort has been devoted to finding an efficient method of alleviating jet lag with only partial success. […] A major problem is the (biological) time-dependency of chronobiotics, which may have opposite effects depending on internal circadian time of treatment.

• #10

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  Very few data are available from large randomised, placebo-controlled studies to judge their effects in jet-lag treatment. […] All of the agonists and both fast- and prolonged-release melatonin have chronobiotic effects, but clearly more data are needed in large controlled trials to judge their usefulness in real-life jet-lag situations.

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

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

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

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

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

  The misalignment of the core body temperature minimum with the light-dark cycle is a major target for the treatment of jet lag-like desynchrony. […] In summary, there are patterns in the changes of sleep quality following transmeridian travel that may present in the clinic. […] Jet lag is a relatively common form of circadian disruption occurring when the core circadian system is out of synchrony with the environment due to the rapid shift of the light-dark cycle. […] This disorganization of the circadian system leads to a cluster of symptoms including sleep disturbances and suboptimal cognitive performance.

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

  https://escholarship.org/uc/item/0t94v99c

  The circadian system regulates the cyclical occurrence of wakefulness and sleep through a series of oscillatory networks that comprise two different theoretical processes. […] During jet lag, abrupt shifts in the environmental light-dark cycle temporarily desynchronize the SCN and downstream oscillatory networks from each other, resulting in increased sleepiness and impaired daytime functioning. […] This type of circadian misalignment can further lead to a cluster of symptoms including major metabolic, cardiovascular, psychiatric, and neurological impairments. […] The aim of this review is to provide mechanistic links between the fields of sleep and circadian rhythms to understand the biological basis of jet lag and to apply this information to clinical management strategies.

• #13 Jet lag disorder | MedLink Neurology

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

  The paired suprachiasmatic nuclei (SCN) of the hypothalamus have been established as the site of the central mammalian circadian oscillator. […] The biological clocks of average humans of all ages have an endogenous circadian cycle of slightly more than 24 hours, generally about 24.2 hours. […] Keeping the basic 24-hour cycle involves daily synchronizing of the internal clocks with the shorter environmental cycle following external zeitgebers (a process known as entraining, a control of one oscillating process by another). […] Light is the main zeitgeber of endogenous clocks in humans, as it is in other animals and plants. […] The adjustment process of the circadian timing system to a new external time schedule is slow and asymmetrical, being faster for westbound flights. […] The exact biological origin of the malaise in jet lag disorder is unknown.

• #13 Jet lag disorder | MedLink Neurology

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

  Jet lag disorder occurs due to a misalignment of an individuals endogenous circadian timing with the external clock time (destinations local time zone). After rapid travel, typically two or more time zones, the endogenous circadian system initially remains aligned to the environmental time cues of the home time zone and only slowly resets to the new environmental time schedule. […] The severity and duration of these symptoms is dependent on many factors: the number of the time zones traveled, the direction of travel (east or west), departure and arrival times, the ability to sleep while traveling, exposure to local time cues, and individual differences in phase tolerance. […] Almost every cell in the organism has active molecular oscillators that regulate circadian gene expression in response to various time cues, mainly chemical changes induced by feeding and temperature changes.

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

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

  Jet lag is a circadian rhythm sleep disorder, meaning it involves disruption to a persons body clock and sleep. It causes fatigue and sleep issues after a person travels rapidly across time zones. […] Jet lag has significant links to circadian rhythms. […] Jet lag appears to involve a disruption in two separate but linked groups of neurons in the brain. These neurons are part of a structure called the suprachiasmatic nucleus (SCN), located in the anterior portion of the hypothalamus at the base of the brain. […] Scientists say the SCN adjusts slowly to changes in time zone while other body clocks, or neuron groups, adapt at different rates. […] One of these groups of neurons has links to deep sleep and the effects of physical fatigue. Another group controls the dream state of rapid eye movement (REM) sleep. The group involved in REM sleep finds it harder to adjust to the new cycle, and the two groups, or clocks, get out of sync.

• #15 Jet lag – Wikipedia

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

  Double desynchronisation is the misalignment between: The body’s internal clocks and the external environment (e.g., local time at your travel destination) and the body’s central and peripheral circadian clocks (i.e., misalignment within different parts of your own body). […] The implication of independent internal clocks may explain some of the symptoms of jet lag. People who travel across several time zones can, within a few days, adapt their master clock SCN with light from the environment earlier. However, their skeletal muscles, liver, lungs, and other organs may adapt at different rates (peripheral circadian clocks may lag behind). This internal biological de-synchronisation is exacerbated as the body is not in sync with the environment a double desynchronisation, which has implications for health and mood.

• #15 Jet lag – Wikipedia

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

  Jet lag is caused by a misalignment between the internal circadian clock and the external environment, and it has been classified within the category of a circadian rhythm sleep-wake disorder, reflecting its basis in disrupted biological timing rather than general travel fatigue. […] Jet lag is a chronobiological problem, similar to issues often induced by shift work and circadian rhythm sleep disorders. During jet lag, there is a shift in the sleep-wake cycle, disrupting the coordinated regulation of the suprachiasmatic nucleus (SCN) of the hypothalamus. The output of the SCN influences oscillatory sleep and arousal controls, which can later lead to an effect on daily sleep-wake behavior. […] Jet lag is linked only to the distance travelled along the east-west axis. A ten-hour flight between Europe and southern Africa does not cause jet lag, as the direction of travel is primarily north-south. A four-hour flight between Miami, Florida, and Phoenix, Arizona, in the United States may result in jet lag, as the direction of travel is primarily east-west.

• #15 Jet lag – Wikipedia

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

  Entrainment to a local time zone refers to the synchronization of an individual’s internal circadian rhythms to the external environment’s 24-hour cycle, particularly in relation to light-dark cues (zeitgebers). This process is critical for overcoming jet lag, which occurs when a person’s endogenous circadian timing becomes misaligned with the new local time following transmeridian travel.

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

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

  jet lag, physiological desynchronization caused by transmeridian (east-west) travel between different time zones. The severity and extent of jet lag vary according to the number of time zones crossed as well as the direction of travelmost people find it difficult to travel eastward (i.e., to adapt to a shorter day as opposed to a longer one). […] Almost all of the bodys physiological processes have a rhythm, or pattern, that varies over the course of a day. The most obvious of these circadian rhythms are sleep and wakefulness, which are driven by physiological responses to light and dark; the internal body clock also controls alertness, hunger, digestion, urine production, body temperature, and the secretion of hormones. When these rhythms have been disrupted, they cannot all be brought back into synchrony at the same rates once the destination has been reached.

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

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

  A stress hormone that is secreted in a circadian pattern and that is particularly sensitive to interruptions in sleep-wake cycles is cortisol. Levels of cortisol, which normally increase during the day and decrease at night, are found in unusually high levels in people who experience jet lag on a regular basis (e.g., flight attendants and pilots). […] Increasing cortisol levels corresponded with decreasing temporal lobe size in these individuals, suggesting a direct link between physiological desynchronization and decreased functionality of short-term memory. […] The hormone melatonin plays a major role in regulating circadian sleep-wake rhythms, and its production is influenced by light-dark cycles. […] Because long-distance transmeridian jet travelers normally experience a significant shift in the light-dark cycles, melatonin secretion is immediately out of sync upon arrival in a new time zonethus jet lag.

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

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

  Studies have shown that judicious and carefully timed light exposure has a dramatic effect in alleviating jet lag. In addition, administration of melatonin offers a direct and practicable way of actually accelerating the resynchronization of the body clock to a new time zone. […] There has been interest in identifying and characterizing the molecular basis of jet lag for the purpose of not only finding alternative ways to treat jet lag but also better understanding the biology and physiology of circadian rhythm. […] Research in mice has indicated that genes in the SCN that are activated by light during the day are immediately shut off by a protein called SIK1. When the function of SIK1 was reduced, mice were able to quickly adjust their circadian clocks, which suggested that the protein was a promising drug target for jet lag.

• #17 Jet Lag Disorder | Yellow Book | CDC

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

  Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. Under a typical sleep-wake schedule without rapid travel across time zones, melatonin is secreted for approximately 12 hours at night. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone.

• #17 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. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip. For example, shifting sleep 1 hour later (for westward travel) or earlier (for eastward travel) per day in the 2-3 days prior to the trip may reduce the amount of time required to adjust to the destination time zone. […] Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. Light helps to synchronize the internal biologic clock to the environment even in the absence of travel.

• #18 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. […] Because traveling between time zones changes the light-dark patterns in your environment, it can disrupt your body’s rhythms. A change of even a few hours may not seem significant, but often it is enough to affect the body’s sleep-wake cycle. […] The effects of jet lag go beyond being tired for a few extra hours. Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] Older people seem to be hit harder by jet lag and may require a little more time to adjust. Traveling from west to east can cause more bothersome symptoms because the body has more difficulty adjusting its clock forward than backward.

• #18 Jet Lag – Harvard Health

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

  Some people believe that the hormone melatonin helps to decrease jet lag. This hormone, which can be purchased over the counter as a supplement, is taken about 30 minutes before bed on the day of travel and for up to four days after arrival, usually at a dose of about 3 milligrams. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. This is particularly true for people who have difficulty falling asleep after traveling to a very different time zone. […] 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.

• #19 Sleep/Wake Cycle Disorders

  https://www.medscape.org/viewarticle/564378

  Circadian Rhythm Sleep Disorder, Jet Lag Type is the result of the external environment being temporarily altered in relation to the internal clock by traveling across several time zones. […] The severity of jet lag symptoms and the ability to adapt to the new time zone are typically influenced by the direction of travel (slower adaptation when traveling east) and the number of time zones crossed. […] Not all travelers crossing time zones suffer from jet lag to the same degree.

• #20 Sleeplessness and Circadian Rhythm Disorder: Background, Etiology, Pathophysiology

  https://emedicine.medscape.com/article/1188944-overview

  Disturbances in circadian rhythmthe approximately 24-hour cycles that are endogenously generated by an organismcan be categorized into two main groups: transient disorders and chronic disorders. Transient disorders include jet lag or a changed sleep schedule due to work, social responsibilities, or illness. […] The severity of jet lag is related to the direction of travel (ie, more frequently seen when traveling in an eastward direction) and the number of time zones crossed. Most patients experience jet lag if they cross three or more time zones. The rate of adjustment is 1.5 hours per day after an eastward flight and 1 hour per day when the flight is in a westward direction. […] The neural basis of the circadian rhythm, the suprachiasmatic nuclei (SCN), is located in the anterior ventral hypothalamus and has been identified as the substrate that generates circadian activity. SCN lesions produce loss of circadian rhythmicity of the sleep-wake cycle, the activity-rest cycle, skin temperature, and corticosteroid secretion.

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

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

  If you don’t drink enough water during your flight, you can get slightly dehydrated. Low humidity levels in planes may cause more water loss. […] Drinking coffee, tea, and other caffeinated beverages may prevent you from getting enough sleep while traveling. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction you’re flying can have a big effect on your jet lag symptoms, too. […] The sun tells your body it’s time to be awake. If you’ve traveled westward, research suggests maximizing exposure to sunlight may help overcome jet lag. […] Lightboxes, lamps, and visors can help reset your internal clocks. […] You can take over-the-counter (OTC) melatonin supplements to trigger sleep when your body is fighting it. […] Altering when you eat can help your body adjust to jet lag. Your body may signal hunger at times close to when you would typically eat.

• #22 4 Common Travel Disorders and How to Manage Them – DAN Boater

  https://danboater.org/travel-health-and-safety/4-common-travel-disorders-and-how-to-manage-them.html

  Long-distance travel in which humans cross several time zones in a short time can cause what is commonly known as jet lag, also called rapid time zone change syndrome or desynchronosis. This condition results from your circadian rhythm your internal clock, which is attuned to the day-night cycle at your departure location being out of sync with the day-night cycle at your destination with little or no time to adjust. […] Jet lag primarily affects air travelers because of the greater distances and time zones covered in a relatively short time. […] The more times zones you cross, the more intense your symptoms are likely to be and the longer they will take to diminish. […] Jet lag may be exacerbated by poor sleep during an overnight flight. […] During sleep, your body temperature falls, and the activity of some hormones changes.

• #23 Coping With Jet Lag and Sleepiness

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

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

• #24 The concept of “metabolic jet lag” in the pathophysiology of bipolar disorder: implications for research and clinical care | CNS Spectrums | Cambridge Core

  https://www.cambridge.org/core/journals/cns-spectrums/article/concept-of-metabolic-jet-lag-in-the-pathophysiology-of-bipolar-disorder-implications-for-research-and-clinical-care/51B49B133C09B249F6DD90F04F877B05

  Bipolar disorder (BD) is a potentially chronic mental disorder marked by recurrent depressive and manic episodes, circadian rhythm disruption, and changes in energetic metabolism. Metabolic jet lag refers to a state of shift in circadian patterns of energy homeostasis, affecting neuroendocrine, immune, and adipose tissue function, expressed through behavioral changes such as irregularities in sleep and appetite. […] Evidence suggests metabolic jet lag is a core component of BD pathophysiology, as individuals with BD frequently exhibit irregular eating rhythms and circadian desynchronization of their energetic metabolism, which is associated with unfavorable clinical outcomes. […] Metabolic jet lag constitutes a desynchronization between external cues and the temporal order of the main circadian clock and has been linked to a variety of detrimental health outcomes.

• #24 The concept of “metabolic jet lag” in the pathophysiology of bipolar disorder: implications for research and clinical care | CNS Spectrums | Cambridge Core

  https://www.cambridge.org/core/journals/cns-spectrums/article/concept-of-metabolic-jet-lag-in-the-pathophysiology-of-bipolar-disorder-implications-for-research-and-clinical-care/51B49B133C09B249F6DD90F04F877B05

  Several factors are involved in the pathophysiology of metabolic jet lag. […] It is known that BD is a heritable mood disorder and recently it has been suggested that circadian disruption, a risk factor for BD, may also be heritable. […] The timing of energy intake is an important peripheral cue, influencing the regulation of circadian function. […] Eating rhythms have been shown to influence body weight and energy metabolism, even when the same amount of food is consumed because energy balance does not promote expenditure during the night hours and therefore calories are stored as fat. […] In humans, the behavior of obtaining food and eating is highly complex and requires the integration of multiple systems. […] Although the timing of meals is important to maintaining metabolic synchrony with the circadian clock, studies have also indicated an important role of nutritional content.

• #24 The concept of “metabolic jet lag” in the pathophysiology of bipolar disorder: implications for research and clinical care | CNS Spectrums | Cambridge Core

  https://www.cambridge.org/core/journals/cns-spectrums/article/concept-of-metabolic-jet-lag-in-the-pathophysiology-of-bipolar-disorder-implications-for-research-and-clinical-care/51B49B133C09B249F6DD90F04F877B05

  The gut microbiome may be a factor whereby diet and meal timing impact metabolic and circadian dysfunction. […] Another facet of lifestyle that may predispose an individual to metabolic jet lag includes insufficient exercise or a sedentary lifestyle which has been linked to the desynchrony between metabolism and the circadian cycle. […] Dysfunctional mitochondrial function has been consistently demonstrated in several severe mental disorders, including BD. […] Current evidence suggests that mitochondria are both influenced by circadian rhythm and exert effects on biological rhythms. […] The influence of metabolic jet lag is becoming increasingly relevant to humans as we continue to adopt social and personal habits that stray from the daylight cycle and protrude into the resting period.

• #25 Brain activity and transcriptional profiling in mice under chronic jet lag | Scientific Data

  https://www.nature.com/articles/s41597-020-00709-6

  Chronic jet lag (CJL) induced by shifting light-dark cycles repeatedly is a commonly used protocol to mimic the environmental light/dark changes encountered by shift workers. […] Our results reveal the alterations of brain activities and systematic reprogramming of gene expression in brain tissues under CJL, building hypothesis for how CJL increases the susceptibility to neurological and psychiatric diseases. […] Recent work in rodents also demonstrated that CJL leads to phenotypes related to mood disorders, but the mechanism is largely unknown. […] Abnormal glucose metabolism in the brain has been reported in dementia, epilepsy, major depressive disorder, and bipolar disorder. […] Dysfunction of the PFC has been found in various psychiatric and neurological disorders, including depression, anxiety disorders, addiction, schizophrenia, autism spectrum disorders, Alzheimers disease, and Parkinsons disease.

• #26 Timeshifter® | The Jet Lag App® | Jet lag is history. | Timeshifter®

  https://www.timeshifter.com/the-jet-lag-app

  Many claims have been made about diets or fasting being able to reset the clock. These claims are based on studies of nocturnal (night-active) rodents which cannot easily be translated to (day-active) humans. Food does not reset the circadian clock in the brain and there is currently no accepted method for using food or fasting for resetting circadian rhythms. […] The light-dark cycle is the strongest time cue for resetting the circadian clock. Depending on when you see light, it can shift your circadian clock either earlier or later. […] Jet lag is more than just a sleep disorder it affects all the biological systems that the circadian clock controls. Focusing on sleep alone will not be effective and, given that sleep blocks light to the circadian clock when you close your eyes, means that sleep at the wrong time will send the wrong light signal to the brain, making jet lag worse.

• #27 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. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. This clock is the pacemaker system that controls many different bodily functions during a 24-hour period and regulates when we sleep and when we wake up. […] Shifting to a new time zone in this way may result in sleep disturbances. This is due to circadian misalignment: your body’s internal clock is out of synch with the actual time in the new time zone. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. That adaptationin which the internal clock readjusts itself a little bit every day until it is in the normal alignment with the external environmentis called entrainment.

• #27 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

  Of all the environmental cues, light is the most powerful synchronizer of our internal biological clock. […] 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). […] Unfortunately, if a person experiences light much earlier than 5 a.m. internal time, then the body interprets this as a late sunset rather than an early sunrise. This will result in shifting the internal biological clock in the wrong (or later) direction. […] Chronic sleep deprivation is one outcome of shift work disorder. Night shift workers, on average, sleep about one and one-half fewer hours per night than daytime workers. Lack of sleep clearly affects alertness, judgment, and performance.

• #28 How to beat jet lag (according to science) | University of California

  https://www.universityofcalifornia.edu/news/how-beat-jet-lag-according-science

  Anyone who has ever suffered jet lag knows firsthand that our bodies are persistent in how they keep track of time, says Dr. Alon Avidan, director of the UCLA Sleep Disorders Center. During jet lag, a rapid shift in the light-dark cycle temporarily disrupts ones normal sleep-wake pattern, and our bodies become desynchronized. […] Avidan, professor and vice chair of the UCLA Department of Neurology, says you are suffering from jet-lag syndrome, a special type of circadian rhythm abnormality. […] Jet-lag syndrome occurs when a person travels quickly across several time zones, confusing the circadian clock by not letting it adjust to the new timing of light and darkness at the point of destination. Traveling west-to-east and the number of time zones crossed seem to increase the severity of jet lag, explains Avidan, who treats circadian rhythm disorders, among other sleep complaints. Eastward travel generally causes difficulty falling asleep, while westward travel causes difficulty staying asleep. […] Adjusting the circadian clock to the new timing of the sleep-wake cycle is strongly dependent on the direction of travel and the number of time zones crossed, says Avidan.

• #29 Jet Lag | Phytomelatonin

  https://www.phytomelatonin.org/jet-lag

  Hormone profiles may also be impacted. For instance, the cortisol circadian pattern is altered after long-distance travel eastward, with the 8 am cortisol depressed and 11 pm cortisol elevated from baseline levels collected before travel. Brain imaging showed changes in the functional brain network, along with decreased melatonin and increased thyroid hormone. These hormonal shifts likely contribute to jet lag. […] Jet travel is a permanent feature of the modern lifestyle, with the number of flights increasing year over year. As our circadian rhythm is entrained to our local environment, rapid travel to a new environment causes circadian misalignment. The symptoms and consequences are due to the misalignment between our body clock and the light-dark cues provided in our new destination. Common immediate symptoms are wide-ranging from digestive upset and hormone changes to mood impairment and decreased vigor. The long-term consequences for people who travel regularly include an increased risk of some cancers, along with depression, fatigue, and sleep disorders. […] Fortunately, strategies such as precisely timed melatonin, light exposure, and darkness aid in adjusting to the new destination, and minimizing symptoms. These strategies are best when personalized to the individual’s habitual sleep patterns, degree of the time change, and schedule on arrival.

• #30 Jetlag Expectations, not Circadian Parameters, Predict Jetlag Symptom Severity in Travelers | bioRxiv

  https://www.biorxiv.org/content/10.1101/2021.04.23.441149v1.full-text

  After a flight across multiple time zones, most people show a transient state of circadian misalignment causing temporary malaise known as jetlag disorder. […] The classic circadian determinants, including number of time zones crossed and direction of travel, exhibited little to no link with jetlag symptom intensity and duration. Only expectation emerged as a parameter with systematic, albeit small, predictive value. […] Our findings also caution against jetlag recommendations based on circadian principles but insufficient evidence linking circadian re-synchronization dynamics with ensuing symptom intensity and duration. […] Although seldom investigated, it seems entirely plausible that also psychological factors may play a role in the severity of jetlag syndrome. […] We thus aimed to examine the link between expectation and jetlag syndrome severity as well as the importance of expectation relative to the aforementioned ‘classic’ determinants.

• #30 Jetlag Expectations, not Circadian Parameters, Predict Jetlag Symptom Severity in Travelers | bioRxiv

  https://www.biorxiv.org/content/10.1101/2021.04.23.441149v1.full-text

  The only factor explaining at least some of the variability in jetlag syndrome was expectation. […] The effect of expectation on jetlag symptoms was in the anticipated direction: the more severe participants expected their jetlag to be, the more severe the jetlag outcome was. […] Interestingly, participants did not distinguish clearly between expected jetlag symptom intensity and duration. […] The expected intensity showed a similar pattern albeit below the adjusted alpha-level for statistical significance. […] Our findings therefore have also clinical implications from the perspective of placebo research. […] The fact that we identified circadian effects on the sleep parameters from diaries – although certainly not broad or large effects – suggests that our sample most definitely experienced circadian misalignment as would be expected from basic circadian principles. […] If our findings can be further replicated in other samples, this calls into question the current guidelines on the determinants of jetlag syndrome.

• #31 Jet lag | Endocrine Conditions

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

  Timed treatment with melatonin before and after travelling in the early morning of the departure time zone (when travelling westward) or the very early evening of the departure time zone (when travelling eastward) may also help body clock adjustment. […] Melatonin can induce sleepiness for several hours after the dose. There are few reported side effects of melatonin; the commonest are headache and nausea. […] 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.

• #32 Understanding Jet Lag

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

  Jet lag is sometimes also referred to as jet lag disorder, and it can generally be understood as a temporary sleeping issue that impacts people who travel across several different time zones. […] Essentially, jet lag happens because traveling through multiple different time zones disrupts your bodys internal clock, known as your circadian rhythm. […] Your internal clock is what tells your body when it is time to stay awake and when it is time to go to sleep, and when you travel to a time zone that is different from your home time zone, your bodys internal clock is still synced with your home time zone and thus does not adjust properly to the new time. […] Because the sun rises and sets at different times in different places, people who live in different locations have different internal clocks that are synchronized with their local time. Your circadian rhythm aligns with the daylight wherever you are so that you stay alert during the day and asleep at night, and when you switch time zones this internal clock gets interrupted.

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

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

  Jet lag is a group of symptoms caused by disruption to the natural rhythms of the body, called circadian rhythm, by moving quickly across the world’s time zones. It results from a temporary mismatch between the body’s internal clock and the destination sleep/wake schedule. […] Jet lag occurs when we travel so fast that we 'gain’ or 'lose’ extra hours more quickly than our body’s capacity to adjust allows. […] 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.

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

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

  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. […] One possible downside of taking melatonin is that adjusting to a new time zone means adjusting your OWN circadian clock, which means producing your OWN melatonin. Until you do that you won’t have adjusted, so even though taking large doses of melatonin can make you sleepy, it’s not adjusting your body, and it may actually interfere with your body’s own efforts to adjust, simply delaying the jet lag without preventing it.

• #34 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

  https://medlineplus.gov/ency/patientinstructions/000719.htm

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Circadian rhythm sleep disturbances; Jet lag disorder.

• #35 Jet Lag Sleep Disorder – Sleep Education by AASM

  https://sleepeducation.org/sleep-disorders/jet-lag/

  Jet lag is a circadian rhythm sleep disorder. Your circadian rhythms are your body’s internal clock that signals when you are supposed to feel sleepy or alert. Your body’s clock operates on a roughly 24-hour schedule. It uses sunlight to determine how much of the sleep-promoting hormone melatonin to produce. Melatonin production is high during the evening and very low during the day. As a result, you are alert during the daytime and sleepy at night. […] Melatonin supplements can help your body adjust to jet lag by adjusting your circadian rhythms. Melatonin is a natural hormone produced by the brain’s pineal gland and considered a signal for when your body is supposed to sleep. Research suggests that a dose as low as 0.5 mg is just as effective as higher doses. Since taking melatonin at the wrong time can cause more of a misalignment, talk to your sleep provider before taking melatonin during your travel.

• #36 Jet Lag: How to Adjust to New Sleep Patterns During Travel

  https://www.webmd.com/sleep-disorders/sleep-travel

  Jet lag is a problem with your circadian rhythm, the body’s internal sleep-and-wake schedule. Circadian rhythms are roughly 24-hour cycles that determine when you feel sleepy and when you feel alert, among other things. […] But when you travel across several time zones within a short period, your body needs time to catch up. That’s what leads to the symptoms of jet lag. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] Light therapy can work like natural sunlight to help align your body clock with the destinations time. This type of therapy uses a light box, lamp, or visor to expose you to bright artificial light for short periods. […] Melatonin agonists like agomelatine (Valdoxan), ramelteon (Rozerem), and tasimelteon (Hetlioz) move your body clock, which can help with adjusting to your new time.

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