* The exposure to light at certain times of day helps pace
* In addition to the behavior, the drugs also can combat jet-leg’
* At home, in the flight, and in the destination should carry out different patterns
- No matter if it is for business or pleasure, the internal clock always sync when traveling in distant countries. The time difference between the destination and origin upsets the agency and, for example, works as if it were at night when it is of day. Exposure to light or taking certain medications can help to balance the circadian rhythm. ‘The New England Journal of Medicine’ (“NEJM”) reviews the etiology and the possible treatments of omnipresent ‘jet-lag’.
Although, basically, disrupts the dream, overfly five or more slots in the direction East or West, also can alter the humor, physical capacity or cognitive and cause gastrointestinal discomfort. The disappear is a matter of time, and adaptation. However, until this happens, the traveler can feel quite uncomfortable.
The first form of combat jet-lag’ is to align ‘the’ circadian clock (which regulates body functions during the day and night) squeezing the benefits of a bright light.”sun exposure in the afternoon delayed the clock and do so in the morning what ahead,” said Robert L. Sack, author of the document and professor at the University of Science and Health of Oregon (USA).
The pattern will be different, therefore, if traveling toward the East or West. The newcomer will have to adapt ‘to the low’ in the case of a trip to Spain to US, and exposure to light in the afternoon; or the high, if you walk away from England to Asia, for example, and to seek the light in the mornings.
Light and darkness
Similarly, in certain schedules, it is essential the darkness. “It is important not to leave during the early hours of the day, after a journey toward the East, or for a few hours before sunset, if it has been toward the West,” said the work. AND adds, “this strategy is based on the theory that if a person crossed eight or more time zones, your system circadian may interpret the dawn and dusk (or the reverse)”.
In this adaptation process timezone, can also help the administration of melatonin. It is a hormone that “can be seen as a signal nightlife, with consequences on the circadian rhythm that are contrary to those of the exposure to light”.
Until now, the use of melatonin is only approved by the US Agency of the Medicine (FDA, by its acronym in spanish) as nutritional supplement. However, various tests show that its use in the ‘jet-lag’, although it is not known what dose, it could also be safe and effective.
These guidelines, qualifies as the cited expert, may be the contrary in special cases, as in the people who leave their country with the rhythms ‘changed’. It would be the case, for example, of the individuals who work at night or those who already suffering ‘jet-lag’ previously.
In addition to the melatonin, other medications could be useful against this ‘disorder of opening hours’. Is the case of the drugs hypnotics or exciting, depending on the circumstances. The main problem with this alternative has to do with the side effects (confusion, headache, nausea, vomiting…).
Other basic guidelines
* Before traveling: it is advisable begin to reset the internal clock, surpassing or delaying the bedtime. It is also essential rest long enough.
* On the flight: it should be comfortable with light clothing and, if it can, the ideal is to travel in ‘business’ or first class. Take water to remain hydrated and does not abuse the caffeine or alcohol. The latter is especially important if you are going to take a pill to sleep, which should not be combined with alcoholic beverages. Change of position and often stroll down the plane from time to time, to prevent a deep vein thrombosis (“syndrome of the tourist class’).
* The arrival: it is important to bear in mind that it is very possible that their sleep patterns are modified; that sleep more or less than normal. If you much sleep, you can resort to a help pharmacological. If you are tired during the day, caffeine in a moderate way and try sleep a nap. Adjust to t