Neurologist named ways to ease jet lag during travel

A long-awaited vacation can be overshadowed by insomnia and fatigue due to jet lag, stress and unusual surroundings. On July 11, Artur Nikolaevich Ulyakov, a neurologist at the Consultative and Diagnostic Center of the Russian Children's Clinical Hospital of the Russian Ministry of Health, told Izvestia about how to minimize the effects of jet lag and ensure a full rest for the whole family.

The main reason for sleep disorders during travel is a sudden change in circadian rhythms. The body's internal clock continues to work as usual, which leads to fatigue, irritability, and trouble falling asleep. The stress of the flight, lack of sleep, as well as excessive consumption of coffee and alcohol make the situation worse.

Jet lag syndrome is not dangerous to health, but it can cause significant discomfort. Its typical symptoms include insomnia, daytime sleepiness, decreased concentration, loss of appetite, and mild digestive disorders. The body usually adapts in a few days, however, the more time zones are crossed, the longer the recovery process takes.

When flying to the west, adaptation occurs faster — for example, after crossing five time zones, the body takes about 3.5 days. The flight to the east is more difficult to transfer, as it requires a shorter day, and recovery can take up to five days. Complete normalization of all processes sometimes lasts up to two weeks.

To make adaptation easier, Ulyakov recommends starting preparations a few days before the trip, gradually shifting the sleep time.

"After arrival, it is important to control the illumination: you should spend more time in the sun during the day, and avoid using gadgets in the evening. Light meals, heavy drinking and moderate physical activity also help the body to rebuild faster," the neurologist said.

According to him, melatonin, a biologically active supplement that regulates sleep, has been gaining popularity in recent years. Although it can be useful for jet lag, you should not prescribe it yourself. Improper intake can cause excessive drowsiness, so it is better to discuss the dosage and time of use with your doctor. This is especially true for the elderly, whose melatonin metabolism may be slowed down.

The doctor stressed that it is impossible to "stock up" on sleep before a vacation — you can only compensate for lack of sleep. It is not recommended to change the mode abruptly during the trip: it is optimal to wake up one to two hours later than on weekdays, and gradually return to the usual schedule before returning.

"Preparation is especially important for children. Two to three weeks before the trip, you should adjust your sleep schedule, and on vacation, recreate the usual rituals: a favorite toy, an audio story, or white noise will help your child fall asleep faster. Overexcitation before bedtime should be avoided and comfortable conditions in the bedroom should be ensured, including darkening and ventilation," the specialist advised.

Sleep disorders during the first days of vacation are normal, but if problems persist for more than two weeks after returning to normal, you should consult a specialist. This may indicate more serious disorders that require medical attention, the doctor concluded.

On July 4, Izvestia reported that more than half of Russians (51%) regularly experience drowsiness, fatigue and are in an irritated state due to the discrepancy between their biological rhythms and work schedules. At the same time, 76% of the total number of respondents prefer to use weekends to sleep it off.