Page 20 - (DK) Home Doctor: Providing practical advice on home treatments

18 COMMON CONDITIONS: GENERAL SYMPTOMS

Jet lag

Jet lag is a collection of symptoms that occur while your body clock adjusts to a new time zone when you
travel. Until you get used to the local time, you may feel disoriented and tired during the day and have
difficulty sleeping at the new nighttime. You may also experience poor concentration, loss of appetite, and
diarrhea or constipation. Most people begin to feel the effects of jet lag only after crossing three or more
time zones. Traveling from east to west (for example, from London to New York) extends the day and is
usually easier on the body than traveling from west to east, which shortens the day. People tend to become
more susceptible to the effects of jet lag as they get older.

What you can do yourself
PRACTICAL TIPS
Although jet lag usually lasts no more than a few
days, use these tips to reduce its effects and Adjusting to time zones Get used
adjust quickly to the new time zone. to the new time zone by setting your watch to your
destination time as soon as you board the plane.
● If possible, fly during the day. You are less likely
If possible, plan your meals and sleep times around
to feel jet lag if you arrive at your destination in this time during the flight.
the evening and then stay awake until bedtime.
● If you need to sleep on the flight, listen to soft
● Get plenty of rest before you depart: at least music, use earplugs, wear a sleep mask, and use
8 hours’ sleep a night in the week before you travel. a neck pillow.
● If you need to stay awake, keep active: get up
● Start adjusting to the new time zone when you
and walk around the plane every hour, talk to your
begin your journey (see PRACTICAL TIPS, right). neighbor, read, or watch the in-flight entertainment.
● Taking melatonin (0.1–0.3mg at about 9pm local
● Drink plenty of water or fruit juice before and
time) may help your body to adjust.
during the flight to prevent dehydration, and avoid
alcohol, coffee, or cola drinks. Eat light meals and
avoid fatty or salty foods.
DRUG REMEDIES
● As soon as you arrive at your destination, adopt
the local eating, waking, and sleeping times. Take
Antihistamines Sedative antihistamines
a walk in daylight to help your body clock adjust.
(see p.178) cause drowsiness and can be used for
● Avoid alcohol or caffeinated drinks within 3 hours a few days to help you reestablish your normal
of bedtime since they will make sleep more difficult. sleeping pattern. They are not addictive. Ask your
pharmacist for advice on an appropriate type.
● Jet lag can affect judgment and concentration, so
do not drive until you have adapted to local time.
● If you travel frequently, try using antihistamine
pills to relieve temporary sleep disturbances (see Seek medical advice
DRUG REMEDIES, right). Alternatively, ask your doctor
for a short-acting prescription sleeping pill. Arrange to see your doctor if:
● You are still experiencing symptoms of jet
● If you are spending less than 2 days in a new
lag 2 weeks after traveling
time zone, you may be better off getting up,
eating, and sleeping according to your home time.
● Seek your doctor’s advice before traveling if you
have to take prescribed medicines, such as insulin
or birth control pills, at specific times of the day.