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терем строительная компания официальный сайт цены, Jet lag disorder - Symptoms and causes - Mayo Clinic, Jet lag - Wikipedia, Jet Lag: What It Is, Symptoms, Treatment & Prevention, How to Get Over Jet Lag: 8 Tips and Suggestions - Healthline, Jet Lag: What It Feels Like, Treatment, and Prevention, Jet Lag: Navigating Symptoms, Causes, & Prevention, Jet Lag: How to Adjust to New Sleep Patterns During Travel - WebMD.
Jet Lag vs. Travel FatigueYou could easily mistake jet lag for travel fatigue. But they're not the same. Travel fatigue is when you feel extremely tired after a long road, rail, water, or air trip. You might also have a headache and feel mentally drained. But it's not a sleep disorder. A restful night’s sleep can help you feel better.On the other hand, jet lag is a sleep disorder you only get after traveling quickly (usually flying) across at least two time zones. It only goes away when your body gets used to your new time zone. You can have travel and jet lag at the same time.What Causes Jet Lag?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.These rhythms help control your body's production of , a hormone involved with sleep. They're guided by sunlight and other cues from your environment. 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. Who Is at Risk of Jet Lag?Jet lag can happen to anyone. But you're at a higher risk of having it or having worse symptoms if you:Fly east: Studies suggest that people who travel east are likely to have more serious jet lag than those who fly west. Lose sleep: Losing sleep during an overnight flight can contribute to jet lag. Are naturally prone to it: Some people have lower tolerance than others to misalignment. Fly frequently: People who fly frequently, such as pilots and flight attendants, are more likely to have jet lag. Are older: Jet lag worsens with age. How common is it?It's not clear exactly how many people jet lag affects, probably because people don’t see a doctor for it. But some estimates say 60% to 70% of people who travel long distances get it in varying degrees. Jet Lag SymptomsJet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. You'll probably have at least two of these symptoms:Appetite changesDisturbed sleepTirednessAnxietyDepressionHeadacheTrouble concentratingMoodinessA hard time workingTrouble falling asleep when you fly eastwardWaking up earlier than usual when you fly westward How long does jet lag last?Experts say you need about one day for each time zone you cross to recover from jet lag. It may take longer if you're older, have health issues, or traveled east.How to Avoid Jet LagIt's almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts. Here are some things you can do before you travel:Ensure you get before your trip.Several days before your trip, gradually adjust your sleeping habits to the time zone of your destination. Try to go to bed an hour or two earlier if you’re traveling east or later if you’re traveling west.Manage stress with relaxation and self-care exercises like meditation, breathing exercises, and journaling.Drink plenty of fluids. makes it harder for your body to adjust to the new rhythm.Taking these steps during travel can lower your chances of serious jet lag on arrival: As soon as you board your flight, reset your watch for the new time zone.Try to sleep according to your destination’s local time, but don't oversleep. Avoid alcohol and caffeine.Don't eat heavy meals.Stay well-hydrated.Move around as much as possible. Ways to Manage Jet Lag Your best bet is to adapt yourself to the routine of your destination's time zone as soon as possible. Here are some ways to do that:If you need to nap right after you arrive, limit it to 2 hours.Try to keep yourself busy and engaged with other people.Avoid .Drink enough water to stay hydrated, which helps you feel better during the day and sleep well at night. If you feel sleepy during the day, nap for 15 to 20 minutes. Avoid tobaccoDon't drink too much alcohol, especially before bedtime SunlightDaylight is one of the most effective ways to reset your internal clock. If you're shifting to an earlier time zone, it's best to expose yourself to sunlight in the morning. Get some sun in the evening if you're adjusting to a later time zone.Sunlight combined with movement is even more powerful. Try getting some outdoors, like a brisk walk.CaffeineCaffeinated beverages like tea or coffee help you feel alert and energized. But don't overdo them, as caffeine can be dehydrating. And stop drinking them after noon, since caffeine can interfere with your sleep. Jet Lag TreatmentThere's no cure for jet lag. Though it will go away on its own as your body clock syncs with the local time zone, some remedies can manage symptoms and help your body adjust. Melatonin for jet lagYour body naturally starts to produce melatonin after the sun sets and stops when the sun rises. This hormone signals to your body that it's time to sleep. Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. If you're traveling across five or more time zones, you might start on the day you travel, during your destination’s local evening time. Then take it at bedtime for a few days after you arrive. If you’re crossing seven to eight time zones, start taking it at your destination's bedtime up to 3 days before you depart. Melatonin supplements can interact with other medications. and we need more research into their long-term safety. So talk to your doctor before you take them. Light therapyIf you travel a lot and can't spend a lot of time outside, can work like natural sunlight to help align your body clock with the destination’s time. This type of therapy uses a light box, lamp, or visor to expose you to bright artificial light for short periods. You can buy light therapy devices without a prescription. But you should talk to your doctor about the most effective ways to use them. MedicationMedications can help manage jet lag symptoms and improve how well you function after your flight.Sleeping pills, including nonbenzodiazepines (eszopiclone, zaleplon, and zolpidem) and benzodiazepines (midazolam and temazepam), can help you sleep at night. Stimulants such as armodafinil (Nuvigil) and modafinil (Provigil) help prevent . Melatonin agonists like agomelatine (Valdoxan), ramelteon (Rozerem), and tasimelteon (Hetlioz) move your body clock, which can help with adjusting to your new time. You can get some sleeping pills over-the-counter, but you might need a prescription for other medications for managing jet lag symptoms. Talk to your doctor before taking any medications. They can advise you on which is best for you, any side effects you might have, and how to take them. It’s best to take these medications only when other methods fail to help you manage jet lag. Get Good Sleep on the RoadMany people have trouble sleeping in a hotel room or in a different environment than their own bed at home. To help you sleep better when you’re away from home:Bring your own pillow or blanket. They may help you get more comfortable.Pack a few personal objects from home (like photographs or a coffee mug) to ease the feeling of being in a new place.Check your room for anything that could keep you awake, including light shining through the drapes. Bring along a sleep mask to block out any light.Request a room in the quietest section of the property, and make sure it’s away from any entrance areas or elevators. Use a fan or other white noise to cut down sounds of hotel neighbors or street traffic.Check your room's thermostat. You if the room is warmer than 75 F or colder than 54 F.RELATED ARTICLES:SourcesUpdate HistorySharePrintSOURCES:National Sleep Foundation.UptoDate: “Jet lag.”Mayo Clinic: “Jet lag disorder.CDC: “Jet Lag.”Sports Medicine: “Managing Travel Fatigue and Jet Lag in Athletes: A Review and Consensus Statement.”Journal of Family Medicine and Primary Care: Jet Lag Heuristics and Therapeutics.”IntechOpen: “Jet Lag.”Human Kinetics Journal: “Nutrition for Travel: From Jet Lag to Catering.”American Academy of Sleep Medicine: “Jet Lag.”National Library of Medicine: “Jet Lag Prevention.”Environmental Health Perspectives: “Benefits of Sunlight: A Bright Spot for Human Health.”National Center for Complementary and Integrative Medicine: “Melatonin: What You Need To Know.”P & T: A Peer-Reviewed Journal For Formulary Management: “Jet Lag.”Drugs: “Approaches to the Pharmacological Management of Jet Lag.”The Cochrane Database of Systematic Reviews: “Pharmacological Interventions For Jet Lag.”Sleep Research And Sleep Medicine: “Effects Of Light On Human Circadian Rhythms, Sleep And Mood.”Society for Endocrinology: "Jet lag."SharePrintNext In Sleep and Jet LagMore on Sleep Disorders Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksPoliciesAboutFor Advertisers © 2005 - 2025 WebMD LLC, an company. All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. , Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. Your body has its own internal clock, called circadian rhythms. They signal to your body when to stay awake and when to sleep., 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 common but short-lived sleep problem you can get after traveling across more than three time zones. Jet lag can make you feel out of sorts due to an abrupt change in your body’s internal clock, or circadian rhythm., Jet lag occurs when you travel quickly across time zones and your body’s usual rhythm falls out of sync. Your body will eventually adjust to its new time zone, but there are ways you can reduce, Jet lag is caused by traveling across time zones faster than the body can adjust to the new sleep and wake schedule. Symptoms of jet lag include feeling tired, being physically exhausted, and feeling sick., Jet lag is a circadian rhythm sleep disorder that occurs when a person’s internal circadian clock is out of sync with the time zone they are in. Common jet lag symptoms include fatigue, insomnia, irritability, and digestive problems., Jet lag is a temporary sleep disorder you can get after traveling quickly across multiple time zones. It happens because your internal body clock is not yet aligned with your new local time., What is jet lag, how long does it last, and is there anything you can do about it? Experts say yes — here are some jet lag basics to keep your energy and mood up..