Medical insights on jet lag and circadian rhythms

Medical experts have provided information regarding the causes, symptoms, and management of jet lag, which is described as a temporary imbalance of the internal biological clock caused by misalignment with local time zones. Symptoms include difficulty sleeping, daytime drowsiness, concentration issues, digestive disturbances, and mood changes. Recovery generally requires approximately one day for every time zone crossed, with eastward travel often proving more challenging than westward travel.

To manage recovery, experts suggest utilizing natural light—specifically morning light when traveling east and evening light when traveling west—and maintaining consistent sleep habits. For students transitioning from holidays, specialists recommend adjusting sleep and wake times by 15 minutes every few days in the weeks leading up to the end of breaks to mitigate ‘social jet lag.’

Discussions have expanded to include the broader impacts of ‘social jet lag,’ which occurs when irregular sleep patterns during breaks disrupt biological rhythms. Scientific studies indicate this phenomenon affects approximately one in three adults and can lead to metabolic changes, such as higher cholesterol, reduced insulin sensitivity, and increased body fat, as well as a higher risk of cardiovascular disease. It has also been linked to anxiety, depression, and attention difficulties. To support the restoration of circadian rhythms, experts suggest gradual adjustments to sleep hygiene and dietary habits, noting that certain foods can support the production of melatonin and serotonin.