Скачать или смотреть Jet Lag Disorder (Sleep Disorder when you travel across Time Zones) ; Symptoms, Treatment, Causes

Jet lag disorder, also known as jet lag, is a temporary sleep problem that occurs when you travel across multiple time zones quickly. It happens because your body's internal clock, or circadian rhythm, is out of sync with the new time zone1. Here are some key points about jet lag:

Symptoms
Sleep Problems: Difficulty falling asleep or staying asleep, waking up too early.

Daytime Fatigue: Feeling excessively tired during the day.

Difficulty Concentrating: Trouble focusing or functioning at your usual level.

Stomach Issues: Constipation or diarrhea.

General Malaise: Feeling unwell or off.

Mood Changes: Irritability or mood swings.

Causes
Circadian Rhythm Disruption: Traveling across time zones disrupts your body's internal clock.

Sunlight Influence: Light exposure affects melatonin production, which helps regulate sleep.

Airline Cabin Pressure: Changes in cabin pressure and altitude can contribute to jet lag.

Prevention and Management
Pre-Travel Rest: Get plenty of rest before your trip.

Light Exposure: Regulate exposure to bright light to help reset your internal clock.

Stay Hydrated: Drink plenty of water to stay hydrated.

Gradual Adjustment: Gradually adjust your sleep schedule before traveling.

Medications: In some cases, medications like melatonin supplements can help.

Recovery
Time Adjustment: It usually takes about one day to recover for each time zone crossed.

Consistency: Stick to a regular sleep schedule once you arrive at your destination.

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