Jet Lag
JetJet-lag er en tilstand som oppstår når kroppens interne biologiske klokke blir forstyrret på grunn av hurtig reising over flere tidssoner. Dette kan føre til søvnproblemer, tretthet, hodepine, forvirring og andre fysiske og mentale symptomer. Jet-lag oppstår fordi kroppen har en innebygd døgnrytme som regulerer søvn-våkenhet, spising, hormontilstand og andre kroppsfunksjoner, og reiser over tidssoner kan forstyrre denne rytmen.
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JET LAG TIED TO CIRCADIAN RHYTHMSJet lag is perhaps the most recognizable of circadian rhythms disruptions. It is also relatively easy to prevent. The symptoms of jet lag cause distress to an increasing number of travelers. Potentially they may experience disturbed sleep, daytime fatigue, poor performance in mental and physical tasks, decreased alertness and headache, depression, disorientation, loss of appetite, and gastrointestinal disturbance. Professional athletes travelling long distances through time zones tend to perform inadequately when their circadian rhythms are out of sync. |
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Social Jet LagSocial jet lag is defined as circadian rhythms disruption or misalignment imposed by our workday schedule. Our mealtime and sleep schedules are easily altered by our social obligations during the week. In the weekend we often compensate by sleeping longer hours. More than 85% of working adults and school-aged teenagers suffer from sleeping late and insufficient hours during the weekdays and oversleeping during the weekends. This daily disruption of the circadian rhythms and its effects on the body and behavior is comparable to real jet lag and can cause serious health risks. Studies into social jet lag have found that those suffering from the condition are more likely to be depressed, smoke, consume more caffeine and drink more alcohol than average. |
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Travel Stress in Athletes
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Melatonin and Light TherapyThe speed of re-synchronization of circadian rhythms to the new time zone depends on multiple factors, including the number of zones crossed, the direction of travel, the length of the stay and the traveler’s ability to adapt to the new location. |
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Correlating the administration of melatonin with the new time zone may help travelers overcome symptoms. Melatonin serves as a "dark pulse" helping to induce nighttime behaviors. In the human body, sleep is initiated during a rise in the concentration of melatonin. Synthesized from serotonin in the pineal gland, melatonin helps to shift human circadian rhythms. An increase in melatonin alerts the body that “biological night” is starting. |
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The timing of light or melatonin administration should be tailored to the individual’s body clock at the time of departure to gradually shift the body clock to that of the new time zone. For example, travelling from west to east with a 6 hour delay, such as from New York City to Oslo, travelers should receive bright light on the day before and on the day of departure in order to adapt to the local time and new circadian rhythms. Evening light exposure delays circadian rhythms and should be avoided or you can block the blue spectrum of the light by wearing blue blocking glasses. |
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You also need to eat and sleep one hour earlier than the night before to entrain your circadian rhythms to the destination time zone. This process is reversed when traveling west meaning you have to use the glasses one hour later and sleep one hour later each night, granted that you get enough, 7-8 hours.
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HOW CIRCADIAN EYEWEAR CAN HELP JET LAGCircadian Eyewear is a melatonin-treating medical device which eliminates the blue wavelengths from reaching the retina. Wearing Circadian Eyewear can help entrain the circadian rhythms, regulate sleep duration and quality, and help the timely production and secretion of melatonin. It takes the circadian rhythms approximately one day per time zone to acclimate to the new environment. Traveling to the east, starting a few days before wear the Circadian Eyewear earlier by one hour each day to sleep and wake up earlier to adjust to the destination time zone. For example if you are travelling across 3 time zones towards east you need to use Circadian Eyewear from 3 nights prior one hour earlier each night than the night before. Travelling westward, do the opposite. For social jet lag wear Circadian Eyewear similar way as to prevent travel jet lag. Determine your ideal time for sleep at night and gradually adjust your time by one hour each evening wearing Circadian Eyewear 2 hours before sleep.
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RESEARCH REGARDING JET LAG TIED TO CIRCADIAN RHYTHMS
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