Be Cautious of Jet Lag: Understanding Triggers and Effective Solutions

For those who frequently travel to different time zones, whether domestically or internationally, you're likely familiar with jet lag. If you've experienced it before, you've probably felt the discomfort it brings to your travel plans. To put it simply,  jet lag is a temporary sleep problem that can affect anyone after traveling across several different time zones. For example, from Jakarta to Merauke or from Makassar to Helsinki.

Also Read: Beware of 7 Bad Effects of Hot Weather on Health, Take the Following Steps!

What is Jet Lag

Naturally, the human body has its own internal clock called the circadian rhythm. The circadian rhythm signals the body when to be awake or asleep. This rhythm often depends on the natural times of sunrise, midday, and nighttime.

When the circadian rhythm is disrupted, jet lag occurs due to the difference in time zones experienced. For example, when you depart from Jakarta at 9:00 AM local time and travel to London, which has a significantly different time zone.

Your body then becomes 'confused' because the morning activities shift to bedtime. Such changes are the main triggers of jet lag.

3 Triggers of Jet Lag During Long Travel

As discussed earlier, jet lag occurs due to a unbalanced circadian rhythm. In more detail, there are three main causes of why this happens.

1. Disruption of Circadian Rhythm

This condition occurs when a person crosses at least two time zones. This shift causes the internal clock to become out of sync with the actual time at the destination, resulting in a messy sleep-wake cycle.

It takes time for the body to adjust to the new time zone you've visited. The sleep-wake cycle, meal times, and even bathroom habits will adapt over time. If your body hasn't fully adjusted and you move to another time zone again, there's a possibility that jet lag may worsen.

2. Effects of Sunlight

The primary trigger of circadian rhythm disturbance is sunlight. Sunlight is naturally recognized by the body and helps regulate the production of melatonin, a hormone that aids cell cooperation in the body.

Cells in the back of the eye send light signals to the brain, specifically the hypothalamus. When light is gone at night time, the small part of the brain called the pineal gland will release melatonin, signaling that the body should rest. During the day, the gland only releases a small amount of melatonin.

Due to different time zones, the way your body receives sunlight also changes. The human body has its own rhythm, allowing it to adjust to time zone differences.

3. Cabin Pressure and Atmosphere

Referring to an article on mayoclinic.org, several studies suggest that changes in cabin pressure and flight altitude can affect jet lag symptoms, regardless of whether you travel across multiple time zones or not.

Another factor contributing to jet lag triggers is the low humidity level inside the aircraft. Therefore, it's advisable to drink enough water during the flight to avoid any dehydration.

Here's How to Quickly Recover from Jet Lag

You can overcome jet lag with various methods. Based on credible sources, here's a summary of how to optimally address this condition.

• Avoid consuming alcohol or caffeine-containing beverages at least 3 to 4 hours before bedtime. Both of these are known to mess up your sleep schedule.
• Avoid eating heavy meals a few hours before the plane lands at your destination.
• Increase your intake of water during the journey and upon arriving at your destination. This simple step can prevent mild dehydration, which can decrease jet lag.
• If possible, choose flight times that arrive in the afternoon or early evening. Upon arrival, try not to sleep until 10:00 PM local time.
• Use eye masks and earplugs to prevent light exposure or sound during the flight.
• Upon arrival at your destination, get sufficient exposure to sunlight.
• Adjust your clock to the time in the country destination to adapt quickly.
• Prepare for the time zone difference, such as sleeping and waking up earlier or later than usual a few days before the trip.

Also Read: Here are 4 Sizes of Cabin Suitcases that You Can Generally Use!

This condition may disturb your travels a bit. However, you should also be aware that the risks of traveling across time zones involve more than just jet lag. Therefore, it's important to have reliable mitigation efforts, such as the right travel insurance.

AXA Insurance Indonesia, the Right Solution for Travel Insurance

With SmartTravel International Insurance, AXA Insurance Indonesia is ready to assist you in your upcoming travels. This insurance can be tailored for single or annual trips, for individuals or families, and with various destinations.

In general, this international SmartTravel Insurance provides protection benefits such as medical expenses, baggage damage, emergency medical evacuation and repatriation, travel delay or changes, home content protection, and with two types of trips: single or annual*. With this insurance, you can get solid coverage. Of course, ongoing health issues arising from jet lag can be assisted with the medical benefits of this insurance. Trust your travel insurance to AXA Insurance Indonesia and enjoy all your agendas smoothly!

*Protection benefits and types of travel refer to the applicable police terms and conditions.

Referensi:

• https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027
• https://www.alodokter.com/jet-lag
• https://www.traveloka.com/id-id/explore/tips/pl-cara-atasi-jet-lag/135390
• https://pyfahealth.com/blog/apa-itu-jetlag-ketahui-penyebab-dan-cara-mengatasinya/
• https://www.healthline.com/health/jet-lag
• https://www.orami.co.id/magazine/jet-lag#google_vignette
• https://www.sleepfoundation.org/travel-and-sleep/how-to-get-over-jet-lag
• https://www.klikdokter.com/info-sehat/gigi-mulut/cara-mengatasi-jet-lag-yang-efektif-dan-patut-dicoba