Sleep disorders as core symptoms of depression. Dialogues Clin Neurosci. Chronic and acute stress and the prediction of major depression in women. Depress Anxiety. The Effects of Psychological Stress on Depression. Curr Neuropharmacol.
Front Behav Neurosci. A clockwork web: circadian timing in brain and periphery, in health and disease. Nat Rev Neurosci. Nat Neurosci. Circadian rhythm disruption and mental health. Translational Psychiatry volume 10, Article number: 28 The Benefits of Exercise for the Clinically Depressed. Better Sleep Simplified SM was founded as a place for you to get clear and well-researched information. Our goal is to make sure you know about your options so that you take action sooner rather than later.
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More details here. Important: BetterSleepSimplified. Always consult a physician for sleep and health concerns. See additional information. Home Insomnia What is insomnia? Can jet lag cause depression? Reason 1: The insomnia-depression connection Reason 2: The stress-depression connection Reason 3: The body clock — mood connection How to prevent it.
Depression from jet lag is more important than you think. Jet lag by itself is bad enough. Jet lag with depression can make things tougher.
Noticed any of these signs of depression? Jet lag and shift work. Sleep Medicine Clinic. Goldstein CA. Jet lag. Accessed Sept.
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Darien, Ill. Until this is achieved, steps can be taken to manage symptoms. For very short trips, you may be able to avoid jet lag by scheduled activities, including sleep, to keep your circadian rhythm aligned with your home time zone. For travel lasting more than a few days, minimizing jet lag requires acclimating to the day-night cycle at your destination.
The following sections address methods of reorienting your circadian rhythm and practical tips for reducing jet lag. Light is the most powerful influence on circadian rhythm, and strategic light exposure may help adjust your internal clock to avoid or reduce jet lag.
The effect on circadian rhythm depends on the level and timing of light exposure. Sunlight has the highest level of illumination and the strongest circadian effects.
Different types of artificial light can also influence circadian timing to a lesser degree. At certain times, light exposure can either advance or delay your internal clock. Properly timed periods of both daylight and darkness can help sync your circadian rhythm with local time. When access to natural light is limited, light therapy lamps, also known as lightboxes, can deliver bright light exposure with greater circadian influence. Melatonin is a hormone that the body produces that helps to both make you feel sleepy and govern your circadian rhythm.
Melatonin is normally produced in the evening, a few hours before bedtime, but this schedule can get thrown off by jet lag. Other types of sleeping pills , including prescription and over-the-counter drugs and natural sleep aids, may help you fall asleep or stay asleep, but they do not work to change your circadian rhythm.
In some cases, they may even mask an ongoing case of jet lag. Sleep aids can have side effects, including a heightened risk of falls and accidents if they increase drowsiness. Some methods of preventing jet lag are based on modifying your sleep schedule in the days leading up to your trip so that when you arrive at your destination there is less of a discrepancy between your circadian rhythm and the local time.
In addition to changing your bedtime, this approach often involves carefully timed melatonin and light exposure to proactively alter your circadian rhythm. While this approach may be beneficial in some cases, it may not be practical depending on your daily schedule, and professional, family, and social obligations. The optimal plan to avoid jet lag depends on many factors including the direction of your flight, the number of time zones crossed, how long you will remain at your destination, and your schedule and obligations during your trip.
Taking these factors into account, you can create a personalized plan to reduce jet lag. Light and melatonin together can help you realign your circadian rhythm, but without proper timing, they can exacerbate rather than reduce jet lag. A doctor, travel nurse, or sleep specialist may be available to help you prepare a plan for managing jet lag. Several online resources and apps can help you generate tailored schedules to help reduce jet lag based on your trip detaails.
A number of practical tips for before, during, and after your flight can help reduce sleep disruptions and travel fatigue so that you make the most of your trip. Eric Suni has over a decade of experience as a science writer and was previously an information specialist for the National Cancer Institute.
His research and clinical practice focuses on the entire myriad of sleep disorders. Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies.
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Updated February 8, Written by Eric Suni. Medically Reviewed by Dr. Abhinav Singh. What Are the Symptoms of Jet Lag? What Causes Jet Lag? What Is Jet Lag? The most common symptoms of jet lag include: Sleeping problems: It may be hard to fall asleep when you want to, or you may wake up earlier than planned.
Jet lag can also cause sleep to be fragmented. Daytime sleepiness: Jet lag frequently causes you to feel drowsy or tired during the day. Impaired thinking: You may experience problems with attention or memory or simply feel like your thinking is slowed. Hampered physical function: Your body may feel tired, and peak physical performance may be affected, which is especially notable for traveling athletes.
Emotional difficulties: Some people with jet lag feel irritable, and evidence indicates that jet lag can exacerbate mental health problems , such as mood disorders. General malaise: Jet lag may make you feel malaise , which is a general feeling of discomfort, illness, or uneasiness Stomach problems: Jet lag can induce gastrointestinal problems like reduced appetite, nausea, or even constipation and irritable bowel syndrome.
Sleep paralysis and seizures: In rare circumstances, jet lag may impact sleep architecture which may increase the risk of sleep paralysis and nighttime seizures. Multiple factors influence the likelihood and severity of jet lag: Trip details: The total distance, amount of layovers, time zones crossed, direction of travel, local daylight hours, length of time at the destination, and other specifics of a trip can affect jet lag. Arrival time: When you arrive at your destination may affect your circadian rhythm.
For eastward travel, some evidence indicates that jet lag is reduced with afternoon arrivals compared to those in the early morning. People over 60 experience circadian changes that can make it harder for them to recover from jet lag , but some research in pilots found jet lag to be worse in younger people. Stress: Being stressed-out can keep the mind and body on-edge in ways that interfere with sleep and make it harder to cope with jet lag. Use of alcohol and caffeine: Many people drink alcohol and coffee during flights, and these substances affect the brain in ways that can disrupt sleep.
Past history of jet lag: People who have previously had jet lag are prone to have it again. Sign up below for your free gift. Your privacy is important to us. Was this article helpful?
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