{"id":102,"date":"2024-03-22T20:38:54","date_gmt":"2024-03-23T00:38:54","guid":{"rendered":"https:\/\/opentextbc.ca\/psychologymtdisupplement\/chapter\/jet-lag-coping-strategies\/"},"modified":"2024-08-22T17:05:37","modified_gmt":"2024-08-22T21:05:37","slug":"jet-lag-coping-strategies","status":"publish","type":"chapter","link":"https:\/\/opentextbc.ca\/psychologymtdisupplement\/chapter\/jet-lag-coping-strategies\/","title":{"raw":"SC.4: Deep Dive - Jet Lag: Coping Strategies","rendered":"SC.4: Deep Dive – Jet Lag: Coping Strategies"},"content":{"raw":"

[pb_glossary id=\"390\"]Approximate reading time:[\/pb_glossary] 10 minutes<\/p>\nJet lag, a disruption of our circadian rhythms due to rapid travel across time zones, manifests in symptoms like fatigue, mood changes, and sleep disturbances (Sack, 2017). This misalignment between our internal biological clock and the external environment impacts not only our sleep patterns but also cognitive and physical health. Studies have shown that jet lag can impair memory and learning (Song et al., 2018), and affect the gastrointestinal system (Lei et al., 2019), indicating its extensive influence on bodily functions.\n\nAn evidence-based method for dealing with jet lag involves light therapy, which is recognized for its effectiveness in resetting our internal clocks. Exposure to light plays a crucial role in adjusting our circadian rhythms. A study by Burgess et al. (2018) demonstrated that controlled exposure to bright light (Figure SUP SC.1) can significantly reduce the symptoms of jet lag. This approach involves exposing oneself to light at specific times that align with the new time zone, thereby aiding the body's adjustment process. Additionally, gradual adjustments to sleep schedules before traveling and strategic napping during the journey can also help mitigate the effects of jet lag (Herxheimer, 2017; Riemann et al., 2017).\n\n[caption id=\"attachment_152\" align=\"aligncenter\" width=\"300\"]\"A Figure SUP SC.1. Circadian cycles.<\/strong> Devices like this are designed to provide exposure to bright light to help people maintain a regular circadian cycle. They can be helpful for people working night shifts or for people affected by seasonal variations in light.[\/caption]\n\nBright light therapy can also be helpful for people working on rotating shifts (Harrington, 2010; Kori, Yamaguchi, & Okamura, 2017; Revell, Molina, & Eastman, 2012). Since our biological clock is influenced by light, being exposed to bright light while working and avoiding light when off duty can help fight insomnia and reduce anxiety and depression (Huang, Tsai, Chen, & Hsu, 2013). Bright light therapy's effectiveness can vary, and it may have negative effects if used too much or inappropriately (Albrecht & Ripperger, 2018; Rea, Bierman, Figueiro, & Bullough, 2008; Lunn et al., 2017).\n\nWatch this video: What is Jetlag? - Naked Science Scrapbook (6 minutes)<\/a>\n\nhttps:\/\/www.youtube.com\/watch?v=QYBEja7He1o\n\n\u201cWhat is Jetlag? - Naked Science Scrapbook\u201d video by NakedScientists is licensed under the Standard YouTube licence.<\/span>\n

Image Attributions<\/h1>\nFigure SUP SC.1. Light therapy device Philips HF3319\/01 Energy Light. Light intensity compared to indirect daylight in the shade, filtered through white curtains (circa 11.00 a.m.)<\/a> By Slllu<\/a> - own work - is in the Public Domain<\/a>.","rendered":"

Approximate reading time:<\/a> 10 minutes<\/p>\n

Jet lag, a disruption of our circadian rhythms due to rapid travel across time zones, manifests in symptoms like fatigue, mood changes, and sleep disturbances (Sack, 2017). This misalignment between our internal biological clock and the external environment impacts not only our sleep patterns but also cognitive and physical health. Studies have shown that jet lag can impair memory and learning (Song et al., 2018), and affect the gastrointestinal system (Lei et al., 2019), indicating its extensive influence on bodily functions.<\/p>\n

An evidence-based method for dealing with jet lag involves light therapy, which is recognized for its effectiveness in resetting our internal clocks. Exposure to light plays a crucial role in adjusting our circadian rhythms. A study by Burgess et al. (2018) demonstrated that controlled exposure to bright light (Figure SUP SC.1) can significantly reduce the symptoms of jet lag. This approach involves exposing oneself to light at specific times that align with the new time zone, thereby aiding the body’s adjustment process. Additionally, gradual adjustments to sleep schedules before traveling and strategic napping during the journey can also help mitigate the effects of jet lag (Herxheimer, 2017; Riemann et al., 2017).<\/p>\n

\"A
Figure SUP SC.1. Circadian cycles.<\/strong> Devices like this are designed to provide exposure to bright light to help people maintain a regular circadian cycle. They can be helpful for people working night shifts or for people affected by seasonal variations in light.<\/figcaption><\/figure>\n

Bright light therapy can also be helpful for people working on rotating shifts (Harrington, 2010; Kori, Yamaguchi, & Okamura, 2017; Revell, Molina, & Eastman, 2012). Since our biological clock is influenced by light, being exposed to bright light while working and avoiding light when off duty can help fight insomnia and reduce anxiety and depression (Huang, Tsai, Chen, & Hsu, 2013). Bright light therapy’s effectiveness can vary, and it may have negative effects if used too much or inappropriately (Albrecht & Ripperger, 2018; Rea, Bierman, Figueiro, & Bullough, 2008; Lunn et al., 2017).<\/p>\n

Watch this video: What is Jetlag? – Naked Science Scrapbook (6 minutes)<\/a><\/p>\n