Each year millions of travellers undertake long distance flights over one or more continents. Jet lag is a type of fatigue caused by travelling across different time zones. Reduced alertness, night-time insomnia, loss of appetite, depressed mood, irritability, poor psychomotor coordination and reduced cognitive skills are other symptoms associated with jet lag. Clinical and pathophysiological studies also indicate that jet lag can exacerbate existing affective disorders.
What causes jet lag
These symptoms of jet lag are caused by disruptions to the body's sleep/wake cycle. The body is synchronized to night and day by the action of sunlight through brain chemicals or neurotransmitters, especially melatonin.
Bodily processes such as temperature, hormones, temperature, blood pressure, heart rate and brain states are regulated over this 24-hour period - referred to as the circadian rhythm.
Travelling to different time zones causes a reduction in melatonin secretion and disrupts the circadian rhythm. Adequate melatonin secretion, therefore has a regulatory effect on the circadian system and has proven to be highly effective for treating the range of symptoms that accompany trans meridian air travel.
Natural Remedies for Jet Lag
Melatonin is available as a homeopathic product or a pharmacist only medicine (you will need to talk to the pharmacist). It can help reduce the time it takes to fall asleep, relieving insomnia and nervous tension. During the day it can help to increase energy, alertness and adjusting to your new time zone.
Homeopathic products containing melatonin will not leave you feeling drowsy the next day, It is usually recommended to take half an hour before you plan to go to sleep, this could be on the plane or at your destination. Follow the product instructions for dosages and times.
Adequate sleep before you travel
Ensure adequate sleep before you leave. Sleep deprivation can make jet lag worse.
If you are travelling westward try to go to sleep later, two to three days before you leave.
For those who suffer anxiety with travel there are many herbal medicine available such as valerian, passionflower, kava and chamomile; and magnesium - supplements, baths and topical products, help relax the body, reduce anxiety and aid sleep before you travel.
Other strategies to use during the flight to reduce the impact of jet lag include:
- Avoid caffeine from chocolate, energy drinks, coffee and tea.
- Hydrate well with water.
- Avoid nicotine and alcohol.
- Avoid consuming large meals that are high in carbohydrates, fat and sugar. Lighter meals of fruit and vegetables with a small amount of protein are easier to digest.
- Wear loose, comfortable clothing.
- Whenever possible walk around the cabin.
- Plan sleep times to match the night-time of your destination.
- Wear earplugs, an eye mask, and ask for a pillow.
Adjusting to your new time zone
It can take from a few days to a few weeks to adjust to your new time zone. General suggestions of adjusting faster include:
- Expose yourself to sunlight or bright light during the day to help reset your body clock
- Stay awake during the day, allow yourself a short nap if very tired
- Try to mimic your usual bedtime routine and use relaxation techniques if required
- Avoid caffeine and alcohol as they can disrupt sleep
Travel sickness
Travel sickness, also known air sickness, sea sickness or motion sickness, is caused by movement and is most common when travelling by car, boat, plane or bus. It can affect some more than others (particularly children) and can be a very unpleasant experience when trying to enjoy a holiday. Motion sickness is thought to be caused by the mixed signals sent to the brain by the eyes and the inner ears. For example, if you are in the cabin of a moving ship, your inner ear may sense the motion of waves, but your eyes don’t see any movement.
Symptoms of travel sickness include:
- Nausea and vomiting
- Burping
- Headaches
- Dizziness
- Sweating
- Excessive production of saliva
- A general feeling of being unwell and tired
Natural remedies for travel sickness
Ginger
This aromatic spice, is renowned for its anti-nausea qualities and can settle that just "feeling a bit green", without causing drowsiness.
For adults and older children ginger is easy to take in a tablet or capsule form when travelling and should be taken a few hours before debarking as well as throughout the journey to maximise benefits.
Peppermint
Peppermint can be used to reduce nausea and symptoms of travel sickness. The stimulating property of this herb can help counteract the effects of jet lag and reduce headaches. Available as an essential oil for topical use, enteric coated capsule for ingesting, or enjoy in a tea with lemon. Inhaling the scent directly from the bottle can have an immediate effect on reducing nausea.
Wrist bands
Elasticated or knitted wrist bands can be used on adults and children and works by applying pressure on the acupressure point on each wrist using a plastic stud. This acupressure point is referred to as Nei Kuan and if activated can help to relieve motion sickness, nausea and vomiting. These bands can be worn for the duration of the trip, are safe to use, and offer long-lasting results.
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References
https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag
Tortorolo et al. Is melatonin useful for jet lag?. Medwave. 2015 Dec 21;15 Suppl 3:e6343 https://www.ncbi.nlm.nih.gov/pubmed/26731279
https://www.betterhealth.vic.gov.au/health/healthyliving/motion-sickness
Ernst E, et al. Efficacy of ginger for nausea and vomiting: a systematic review of randomized clinical trials. Br J Anaesth. 2000 Mar;84(3):367-71 https://www.ncbi.nlm.nih.gov/pubmed/10793599
Brainard A, et al. Prevention and treatment of motion sickness. Am Fam Physician. 2014 Jul 1;90(1):41-6 https://www.ncbi.nlm.nih.gov/pubmed/25077501
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