Our bodies adjust to a natural rhythm that promotes sleeping at
night and being active and alert during daylight hours. When we travel across
differing 'time zones' our normal rhythm is altered. The sleep disturbance and
loss of ability to concentrate, as well as the irritability felt during that
time is called jet lag.
Time Zones
The earth is divided into 24 time zones, with time changing by
one hour for every 150 of travel east or west of the Greenwich meridian.
Travelling from London to New York necessitates turning your watch back by five
hours, whilst travelling to Japan entails turning your watch forward by nine
hours (nine time zones). Hence arriving in Tokyo by plane from London at bedtime
your body will feel as though it is lunchtime. It takes time (about one day per
time zone crossed) to adjust to local time.
Ways of reducing Jet Lag
In order to cope with Jet lag you should get a good deal of
sleep before your journey. It is also important to rest as much as possible
during your flight. Planning to arrive at your destination as near to the time
when you normally go to sleep will also help with the adjustment. If you are
able to plan your itinerary allow time on arrival for adjustment.
Some people advise changing their watches to destination time
when they get onto the plane. While this helps many people, for those who are on
regular medication, such as diabetics, watches should remain on home time until
you are able to adjust your medication to local times on arrival at your
destination or as suggested by your health advisor.
On arrival at your destination get active as soon as possible
and adjust your meals and activities to local time as soon as you can. Exposure
to light is also a good way of naturally allowing your body to adjust. If you
need to take a short nap - use an alarm clock or a helpful friend to wake you
up!
Medication in reducing the effects of Jet-lag
For those with important schedules and meetings it would be
worth discussing with your doctor the possible benefits of a mild sleeping
tablet for 2-3 days whilst you adjust.
The drug melatonin is used frequently in the USA -
although research is limited. Taking the drug is advised just before bedtime.
After taking the drug you should avoid driving as it can make you very
drowsy.
Note: This information is designed to complement and not
replace the relationship that exists with your existing family doctor or travel
health professional. Please discuss your travel health requirements with your
regular family doctor or practice nurse. | 
