Jet Lag Remedy
CIRCADIAN RHYTHM
What is it?
According to the National Institute of Special Medical Sciences, circadian rhythms are, “physical, mental & behavioral changes that follow a daily cycle”.
In the hypothalamus, an area of the brain, there is the suprachiasmatic nucleus, a cluster of neurons where light input travels to this specific area of the brain, a “master clock…that coordinates all the biological clocks…and keeps them in sync”.
Circadian Rhythms influence
Sleep/wake cycles…they determine our Sleep patterns
Cognition
Hormone release
Temperature regulation
Digestion …and other bodily functions
Light and darkness are external factors that influence circadian rhythms. For example, when dark, the optic nerve transmits a signal to the hypothalamus that in turn signals the pineal gland (small endocrine gland). The pineal gland begins production and release of melatonin, and makes us sleepy. Light, on the other hand, when transmitted through the optic nerve, it negates the chain of reaction and melatonin production is halted so you may go about your day wide awake.
JET LAG
Also known as circadian desynchrony is where one’s natural rhythms and the environment are out of sync. According to Choy & Salbu (2011), “eastward travel is associated with a longer duration of jet lag than westward travel”.
Adverse reactions include:
Fatigue
Insomnia
Trouble focusing
Gastrointestinal issues
In severe cases where one is in a constant state of jet lag (traveling multiple times in a short amount of time and crossing through different time zones) there is an increase risk of cancer and cognitive, specifically memory
JET LAG REMEDY
Options to consider when traveling:
A few days prior to your travel date begin to incorporate the time zone of your destination (go to bed earlier, wake up earlier)… This strategy works better for extended travel (1 week or more)
Refrain from alcohol and caffeine on the flight and a few days after reaching your destination
Hydrate with water!
According to the Mayo Clinic even mild dehydration ‘causes weakness, dizziness and fatigue”. Alcohol & caffeine dehydrates, juices are high in sugar, water is recommended.
Nutrition: Airport food doesn’t always have healthy food choices. Nuts, dried fruit, granola bars boiled eggs are healthier choices. Tompkins, (2008). When landing high-protein, low-fat foods may help with mental fatigue.
Exercise
After landing, NATURAL light aids travelers “2x faster than those who do not” (Johnson & Johnson, 1995)
Keep in mind Light from cell phones disrupt circadian rhythms even if your room is dark
MEDICATION
Melatonin :
crossing 5+ time zones, take it the day of your departure to match destination evening hours
crossing 7+ time zones, begin taking it 1 to 3 days prior to your flight
Ramelteon
Zolpidem (ambien)
IN-FLIGHT PILATES SELF CARE
BENEFITS
Increase circulation, decrease swelling in the lower extremity, open the chest, balance out the body working with 1 leg , mental engagement, support alignment and posture, descending and ascending colon, opens the back, mind-body-connection, strengthen the body in preparation for landing and the mad dash of luggage and new surroundings
CAUTION
Disk issues care on twists, shoulder issues cross arms with bent elbows in front of your chest, knee issues hold behind bent knee. Use common sense and care.
EXCERCISES
PRE-PILATES LIFT OFF BOTTOM
lift off sit-bones and hold for 10 seconds
equal pressure on both feet on the floor
draw ribs together
navel to spine
lengthen the back of the neck & relax shoulders
repeat 10x
Before
After
SINGLE LEG TREE
navel to spine away from the thigh
hips FIRMLY and EQUALY pressing down on the seat
elbows & collarbones are wide
lengthen the back of the neck
hold 3x-5x counts
Repeat 5x each leg
Before
After
SIDE TO SIDE
navel to spine
anchor both hips EQUALY on the seat
both sides of the torso are lengthening as you side bend
it is about the LIFT rather than how far
Repeat 3x-5x each side
TWIST
anchor both hips down as you twist
the rotation comes from the waist and ribs not hips shifting
draw the navel to spine
exhale on the deepest point in the twist
the twist is not in the neck
Repeat 3x-5x each side
Can add SINGLE LEG TREE in the sequence after the twist for a 2nd time
TOWEL CRUNCH
stretch toes over an "invisible towel" in your socks or shoes
curl toes as if pulling material in
lift the curled toes up
release towel
repeat 10x
combine LIFTING OFF BOTTOM movement with TOWEL CRUNCH
heels in line with ankles and knees
"Exercise has been known to cause changes to our body clock. We were able to clearly show in this study when exercise delays the body clock and when it advances it. This is the first study to compare exercise's effects on the body clock, and could open up the possibility of using exercise to help counter the negative effects of jet lag. "
Shaw Youngstedt, first author of study on circadian rhythms, jet lag & shift work
According to the 2002 study published in Psychology Today, best hours to exercise:
To shift the internal clock earlier :7am, between 1pm & 4pm
To shift the internal clock later: 7pm & 10pm
TONIFY AT YOUR DESTINATION
RESTORE AT YOUR DESTINATION
No need for yoga mat, bolster or strap. Use the setup in the images as guidance and blankets, pillows chair or couch as props.
BENEFITS
Reduce swelling in the lower extremity, bring lymph fluid back up to the heart & brain, diminish fatigue, stretches the front body and lengthens the back body, relaxes abdomen and aids digestion.
LEGS UP THE WALL
small pillow or blanket under head optional
hold 10 minutes
if only time for 1 restorative yoga pose, this is the most pertinent to remedy Jet Lag. Hold for 20 minutes
tension in the back of the knees or back, move away from the wall 10-12 inches until legs are bent at 90 degrees and tailbone is comfortably down
small towel over eyes optional
SIMPLE BACK BEND
placement of a rolled blanket across the back depends on your needs. explore all areas of the back and find areas of need
blanket can be rolled tightly for a higher and deeper stretch or looser and lower for a gentler stretch
small pillow to support the neck if too stiff
hold 2-3 minutes
SUPPORTED BOUND ANGLE POSE
there should be no tension in the knees, back, neck or shoulders
explore prop position until you can comfortably rest in the position
elbows are soft, back of the neck is lengthened
hold 8-12 minutes
care for SI joint dysfunction by lowering the height of the props (head higher than chest, chest higher than pelvis)
SUPPORTED-SEATED ANGLE POSE
neck, back or knee discomfort, shift the props to various degrees & find a position you can comfortably maintain for a degree of time.
hold for 2 minutes, switch head position & hold for another 2 minutes
SCISSOR LEGS DOWN STRETCH & SEATED TWIST
adjust rolled blanket/pillows that the edge hits the hip bone areas to ensure adequate support for the spine
legs extended but relaxed
elbows soft
hold 2 minutes
repeat other side
for a deeper stretch sit crossed legged (blanket under buttocks if stiff in low back) and press outside of right wrist against left thigh/knee while left hand aids in a twist
exhale into the twist and hold for 3 counts
repeat other side
SAVASANA STONE HENGE
legs at 90 degrees
blanket is a must to lie on and to cover self
small towel to cover eyes optional
may consider a meditative body scan or simple awareness of the body softening, relaxing into the floor
REFERENCES
Arendt, J., Aldhous, M., & Marks, V. (1986). Alleviation of jet lag by melatonin: preliminary results of controlled double blind trial. British medical journal (Clinical research ed.), 292(6529), 1170. doi:10.1136/bmj.292.6529.1170
Choy, M., & Salbu, R. L. (2011). Jet lag: current and potential therapies. P & T : a peer-reviewed journal for formulary management, 36(4), 221–231.
Grossman, G. B. (2015). Restorative yoga for life. Avon, MA: Adams Media.
Halson, S. L., Burke, L. M., & Pearce, J. (2019). Nutrition for travel: From jet lag to catering. International journal of sport nutrition and exercise metabolism, 29(2), 228-235.
Johnson, R., & Tulin, B. (1995). Travel fitness: Feel better, perform better on the road (p. 72). Champaign, IL: Human Kinetics Publishers
Mayo Foundation. (2007). Tools for healthier lives: Dehydration. Retrieved April 8, 2008, from www.mayoclinic.com/health/dehydration/DS00561/DSECTION=1
Lasater, J. (2011). Relax and renew: Restful yoga for stressful times. Boulder, CO: Shambala Publications.
Petrie, K., Conaglen, J. V., Thompson, L., & Chamberlain, K. (1989). Effect of melatonin on jet lag after long haul flights. BMJ (Clinical research ed.), 298(6675), 705–707. doi:10.1136/bmj.298.6675.705
Srinivasan, V., Spence, D. W., Pandi-Perumal, S. R., Trakht, I., & Cardinali, D. P. (2008). Jet lag: therapeutic use of melatonin and possible application of melatonin analogs. Travel Medicine and Infectious Disease, 6(1-2), 17-28.
Takahashi, T., Sasaki, M., Itoh, H., Yamadera, W., Ozone, M., Obuchi, K., ... & Sano, H. (2002). Melatonin alleviates jet lag symptoms caused by an 11‐hour eastward flight. Psychiatry and clinical neurosciences, 56(3), 30
Tompkins, O. S. (2008). Business traveler fitness. AAOHN Journal, 56(6), 272-272.1-302.
Youngstedt, S. D., Kripke, D. F., & Elliott, J. A. (2002). Circadian phase-delaying effects of bright light alone and combined with exercise in humans. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 282(1), R259-R266.
https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx
https://www.psychologytoday.com/us/basics/circadian-rhythm