What is jet lag and how to fight it

If you travel frequently, you know what it is - to change time zones and suffer from jet lag. This problem is quite predictable, but this infuriates no less. It can not be ruled out entirely, but you can reduce the time it takes for the body to adapt. And here are some tips to make it.

The causes of jet lag

Jet lag - a set of symptoms that occur when your body's natural clock shot down.

Biological clock determined suprahiazmalnym core group of cells in the hypothalamus. These cells act differently at different times of day, and thanks to them we understand when it is time to sleep or wakefulness. In addition, they affect our blood pressure, mood and appetite.

One of the most powerful incentives that sets the rhythm of the body - it is light, so our hours are subject to the position of the sun.

Dr. L. Smith Johnston, the head of NASA's research team, said that when a person changes one time zone, it takes about a day, so the body has got used to the new conditions.

This would explain why unpleasant jet lag symptoms last a few days. After all, if you have crossed several time zones, the body needs more time to adapt.

Relatively recently, it was found another reason to long adaptation to the new conditions. Researcher Stuart Pearson and his colleagues conducted experiments on mice: put in rodents artificially created conditions for "jet lag" and watched the level of genes in the cells of the brain brain.

In the course of this study it was discovered protein SIK1, from which depends the duration of adaptation. In response to the light level, the body produces "per diem" genes and SIK1 protein suppresses them, stopping the adjustment of the body's rhythms for the new time zone.

When this protein is not activated, the mouse very quickly get used to the new time zone. Perhaps, SIK1 necessary for us to stabilize the internal rhythms and not to bring them down by moonlight and artificial light. In any case, it is because of him our body so long accustomed to the new time zone.

As the jet lag affects us

Now we know, which is why it arises, but how does it affect us? It really is so terrible, and whether it is necessary to deal with it?

If you ask this question, you have never suffered from severe jet lag. In general, its symptoms include fatigue, confusion, and lack of awareness. Imagine that these symptoms last for a few days and you have to deal with the mental and emotional adaptation to the new environment.

More jet lag slows the growth of neurons in the brain, reduces learning abilities and impairs memory and causes a general stress. It seems reason enough to fight against this phenomenon and to try as soon as possible to adapt to the new conditions.

How to deal with jet lag

If you do not want to go through the jet lag symptoms, there is only one way to avoid the symptoms: quickly adjust. Here are a few techniques that will help to do this.

Adjust to schedule departure

In just a few days before departure, adjust your schedule so that it coincides with the place of arrival. For example, if there is, where you are going, the night comes two hours earlier, try to go to bed earlier at 1.5-2 hours more at home. So upon arrival at the place you will be much easier to adjust.

Helen Burgess, director of the Research Laboratory of Biological Rhythms at the Medical University, has tried to change his schedule to travel from Chicago to Egypt. Within a few days before departure, she went to bed and woke up an hour earlier than usual, taking the lowest dose of melatonin at night and in the morning trying to be in bright light. As a result, on their arrival in Egypt, it has adapted much easier and faster.

Track lighting level

Dr. L. Smith Johnston argues that the illumination control - this is the best that can be done to prevent jet lag.

It is important to choose the right lighting at different times of day, for example, if you travel to the east, need to be more exposed to light in the morning and try to avoid light in the evenings, when the West - on the contrary.

If you think you control the lighting is too difficult, you can download a special iOS app Developed at the University of Michigan to help travelers.

For calculations used mathematical methods and the application recommends that illuminance levels at different times of the day to help you quickly adapt.

take melatonin

You can first consult a doctor, although small doses of melatonin is not hazardous to health. Melatonin - a natural hormone that is produced in the body to regulate circadian rhythms and helps sleep.

Studies have shown that only 5 g of melatonin in the evening to help a lot faster to adapt to the new time zone.

Take small doses of melatonin before going to sleep every night, and your internal clock to quickly set up. If you travel to the west, take the melatonin better in the second half of the night.

Stay at home time

If your trip is short enough, no more than three days, it is better not to adapt to another time and continue to live the way they are used to at home.

Three days - too short period of time to worry about the local time, because as soon as you pass through the jet lag, will have to get used again, this time to the home time. So it is better to continue to live the way they are used to in their time zone.

Hopefully, these tips will help you to quickly cope with sleepiness, loss of appetite and other irritating symptoms.