CAPSTONE RESEARCH PAPER

Capstone Project

The Circadian Rhythm and How to Minimize the Effects of Jet Lag

Fraser Everts

Career and Life Post Sec 12

January 9, 2018

Mr. Koshman

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Contents
Introduction ..................................................................................................................................... 3

Research…………………………………………………………………………………………...4

Effects……………………………………………………………………………………………. 5

Who it Affects……………………………………………………………………………………..6

Reducing the Effects………………………………………………………………………………6

Drugs………………………………………………………………………………………………7

Difference of Planes……………………………………………………………………………… 8

Conclusion………………………………………………………………………………………...8

References…………………………………………………………………………………………9

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Introduction

Whether someone is on the long haul across seas or just hopping on a flight to the other side of

the country, almost every traveller has experienced the phenomenon of jet lag. Dealing with jet

lag or long travel times on buses, is another factor that people have to consider when travelling.

There is evidence that shows how individual’s mental and physical performance can be altered

by lack of sleep and travelling through different time zones. Disruptions of the circadian rhythm,

the bodies sleep schedule, has a direct effect on the mood and mental capability of individuals,

which results in an increase of mistakes and a lack of attention. . Sleep and rest is vital for people

who want to function at their very best. Without enough rest, the physical and mental capability

of the body and brain will be diminished.

Jet lag is a sleep disorder that is experienced after travelling across multiple time zones and is

caused by the circadian rhythm being disrupted because of the new and different time zone. The

symptoms usually only last 1 day until the body gets back into its normal cycle. The circadian

rhythm is the cycle which makes the body know when it needs to fall asleep and when to wake

up again. The cycle lasts 24 hours and is in line with the Earth’s day cycle. Jet lag alters the

body's sleep and wake schedule and causes tiredness during times when the body is normally

awake and attentive. However, not all individuals have the same effects. People who wake up

early and start the day early have less of a challenge coping with jet lag than those who wake up

late. Healthier and more physically fit individuals allow them to adjust easier. Age and sex also

influence the effects, older women experience the greatest effects of jet lag and have the hardest

time dealing with the drowsiness.

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Becoming very tired, a lack of motivation, concentration, willingness to move on throughout the

day, and any skill that requires effort and thinking such as driving or reading. These are the most

common and difficult factors to overcome while jet lagged, all of which can make a vacation or

business trip stressful and tiring. The first signs of jet lag usually occur during the night while

sleeping, or trying to sleep. Passing through multiple time zones can make it impossible to get to

sleep for longer than a couple of hours and results in constant waking throughout the night. This

in turn disturbs the brains circadian rhythm and makes it so that people on vacation end up being

extremely tired during daytime and very unmotivated and fatigued to participate in any activities.

To conclude, there is a physical and mental effect on travellers that influences their mental

capability. Difference in the circadian rhythm will alter the mood and physical strength of most

people which will have a direct effect on how they function.

The Circadian Rhythm and How to Minimize the Effects of Jet Lag

Flying around the world has never been easier. Crossing multiple time zones is now a

common occurrence while in the air and most people suffer from the effects of an altered

circadian rhythm, known as jet lag. It is due to a misalignment between the external environment

and the internal clock in the brain that drives our daily performance, alertness, and ability to

sleep. One of the brain’s many jobs includes being the body’s master clock, deciding when it is
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time to fall asleep and when to wake up. Over 20,000 neurons above the optic nerve coordinates

the circadian rhythm and uses environmental factors such as light to determine when the correct

times are to shut down and restart one’s day. When the brains schedule changes dramatically by

travelling to another part of the world that could be half a day ahead or behind to someone’s

regular sleep pattern, the effects are imminent and very common with travellers.

Becoming very tired, a lack of motivation, concentration, willingness to move on

throughout the day, and any skill that requires effort and thinking such as driving or reading.

These are the most common and difficult factors to overcome while jet lagged, all of which can

make a vacation or business trip stressful and tiring. The first signs of jet lag usually occur

during the night while sleeping, or trying to sleep. Passing through multiple time zones can make

it impossible to get to sleep for longer than a couple of hours and results in constant waking

throughout the night. This in turn disturbs the brains circadian rhythm and makes it so that

people on vacation end up being extremely tired during daytime and very unmotivated and

fatigued to participate in any activities. It can take numerous days to recover and return to the

normal sleeping pattern that is familiar to a person’s home, depending on how long the trip is.

However, NASA recommends “one day for every one hour time zone crossed to return to regular

rhythm and energy levels”, meaning a seven hour time zone difference would require a week for

the circadian rhythm to rebound back to normal. Drowsiness can cause confusion and inattention

to situation such as having to check multiple times if the hotel room key was left in the room or

if the room was locked or unlocked. Flight crews have reported symptoms of getting extremely

bitter and uptight because of the constant routine of going through customs and immigration and

checking into hotels on the long-haul flights. Spending long amounts of time inside the cramped

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fuselage along with the dry air aboard can cause headaches and irritation of the skin, and the

World Health Organization reported that the leading cause of diarrhea is because of the microbes

contaminating the food or water onboard.

All ages and genders are just as susceptible to suffer from the symptoms of jet lag and

there is no evidence that shows that the age or gender of someone will be able to avoid it.

However there are many opposing reports that show who is more affected. Certain reports have

shown that younger people handle the effects better due to less travel throughout their life. Also,

the body of a person who is 20 years is less difficult to change than a person of 70 years,

meanwhile other studies have shown the complete opposite, and the body of a younger

individual have a less deep-seated circadian rhythm which would result in them suffering more

from the change. It has been concluded however that women are at higher risk because estrogen

is prone to jet-lag conditions. Almost all travellers will experience jet-lag at least once while

flying and it can differ greatly between individuals. Some people have been known to experience

excruciating and exhausting jet lag while others barely feel the effects. Those who consume

alcohol before or during a long flight will endure greater effects and is not recommended to

avoid the symptoms.

It is hard to fully avoid being jet-lagged however there are many ways and tips to reduce

the effects as much as possible. Getting a proper sleep before travelling is the easiest remedy to

minimize the symptoms. Partying or having a long hectic night before flying could have

unhealthy consequences when arriving at a new destination. Famous travel guide Rick Steves

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recommends that travellers pretend they are leaving two days earlier than the actual departure

date, which allows for two peaceful and relaxing days before the trip, which allows for as much

rest as possible. Utilizing the flight to nap is a helpful way to be energized after landing in a new

country and allows for people power on through the day and be able to properly function. While

in the new time zone, stay awake until the locals head off to bed, allowing the body to adjust

itself to the new sleep schedule quicker. Travelling east, people generally wake up very early and

is a good time to get out and explore a new city before the immense crowds are awake.

While there is no specific drug that can fully combat the symptoms of jet lag, there are

some medications that could help one's ability to function properly. Nuvigil and Provigil are both

branded as “wakefulness-promoting agents” and help travellers stay awake during the day. These

drugs are not classified as ways of fighting jet lag but instead are for those who need to stay

awake during late night shift work. It is still common to see doctors prescribe this medicine

unofficially to travellers. Sleep aids such as Ambien, Lunesta and Sonata are all fast-acting sleep

aids that do not last for a long period of time meaning there is no hangover effect afterwards.

Some travellers even use drugs that treat anxiety such as Valium and Xanax which help with

sleep, as well as providing a sense of calmness and relaxation. A popular over-the-counter drug

is synthetic melatonin, a hormone produced by the pineal gland during the evening. Melatonin

should be taken in very small doses during a flight or at the destination to help fall asleep,

however in certain countries, including Canada, some types of melatonin come from animal

products, meaning it is illegal to sell at pharmacies due to the worry of spreading diseases.

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Since no official drugs exist for treating jet lag, airplane companies and airlines together

have tried putting an end to jet lag. Boeing introduced the 787 in 2011 and is made almost

completely out of plastic which makes the cabin pressure increased and in turn results in a more

comfortable and lower cabin altitude. When aircrafts are made of metal, overtime the increased

air pressure puts stress on the metal and it deteriorates overtime. To reduce aridity in the

fuselage, the 787 retains the humidity generated by passengers and can change the humidity

levels in the plane depending on the altitude.

Jet lag is a condition that all travellers will face at least once in their lives. Caused by

travelling rapidly across multiple time zones, it disturbs the brain’s circadian rhythm. Jet-lagged

travelers may experience disturbed sleep, daytime fatigue, and poor performance in mental and

physical tasks, decreased alertness, and headache. It is a part of travelling that many people

suffer through while on vacation or on a business trip, meaning it could ruin an exciting time in a

new city or country. There are many simple ways to avoid the effects and following the simple

tasks should help when travelling abroad.

Conclusion

While travelling by plane is now the easiest, quickest and most accessible way to travel

around the world, it still has its many downsides. Jet lag being one of the largest problems,

people are always trying to find a way to diminish or minimize the effects. There are many

remedies to help, but as always, planning a time to sleep can be a person’s best tool.

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References

Hobica, G. (2017, January 19). Could these new planes be the end of jet lag? Retrieved

November 17, 2017, from

https://www.usatoday.com/story/travel/columnist/hobica/2017/01/18/jet-

lag-altitude-sickness-dehydration/96677564/

Holland, K. (2017, August 22). What Causes Jet Lag and What Can You Do to Manage and

Prevent the Symptoms? Retrieved September 29, 2017, from

https://www.healthline.com/health/jet-lag#overview1

Moskvitch, K. (2014, November 18). Future - The science of jet lag... and how best to beat it.

Retrieved November 17, 2017, from

http://www.bbc.com/future/story/20140523-the-science-of-jet-lag

Steves, R. (n.d.). Conquering Jet Lag. Retrieved November 17, 2017, from

https://www.ricksteves.com/travel-tips/health/jet-lag

Mayo Clinic. (2016, April 20). Diseases and Conditions: Jet lag disorder. Retrieved September

29, 2017, from https://www.mayoclinic.org/diseases-conditions/jet-

lag/basics/symptoms/con-20032662

“No-Jet-Lag.”(n.d) Jet lag symptoms, sleep disruption, tiredness and confusion.

www.nojetlag.com/what-is-jet-lag.html.

Jet Lag. (n.d.). Retrieved November 17, 2017, https://www.sleepassociation.org/patients-general-

public/jet-lag/

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