Summer starts, the time when many people have a holiday. A period to let go of the regular routine of work, school and other obligations and to relax. Maybe just at home, maybe in a hotel, holiday home or at a campsite.
For those who travel far west or especially east for their vacation and move to a different time zone, the first few days you feel like you need even more rest due to jet lag.
What is jet lag?
With jet lag, your sleep wake cycle is temporarily out of balance. This is due to a flight, with which you cross multiple time zones in a short time, often combined with sleep deprivation caused by traveling. The common symptoms are not being able to fall asleep at night, waking up very early and being excessively sleepy and tired during the day. Other possible symptoms are fatigue, decreased concentration, gastrointestinal problems, changes in appetite and feeling 'out of sorts'.
Circadian rhythm
On the fourth day of creation, God created the sun, moon, and stars. He also explains why, namely to determine (among other things) our sleep-wake cycle. “And God said, Let there be lights in the firmament of the heaven to divide the day from the night; and let them be for signs, and for seasons, and for days, and years.” Genesis 1:14.
Sunlight is the daily trigger to reset our internal clock. This is the signal for our body to be awake and alert or sleepy. Light and darkness enter our eyes and this is registered by the central clock in our brain. This clock in the brain determines the day-night rhythm of various other systems in the body, including the activity of certain hormones.
Jet lag recovery
With jet lag, it is suddenly light and dark at completely different times than you were used to. You can use light as a Zeitgeber to get your internal clock back in line with where you are. Because the sun is one of the most important signals to the body to determine the right rhythm.
Bright light in the morning, preferably shortly after waking up, helps you to feel more alert. It also makes it easier to fall asleep at night. Preferably go outside into the sunlight after getting up.
It is also good to expose yourself to daylight during the day. Try to avoid naps during the day as much as possible. This is confusing for your internal clock.
It is wise to avoid bright and/or blue light in the hours before going to bed. It is also better not to use screens, such as television, laptop or cell phone, because of their the blue light. These make it more difficult to fall asleep by suppressing the production of melatonin, the sleep hormone.
Glasses
Due to circumstances, it can be difficult to go out in the sun in the morning or not to use screens in the evening. There are two types of glasses that can be used as an aid to get rid of jet lag.
Blue blocking glasses
If you must use screens in the evening, for example for work, you can install a blue light filter app on your device to limit exposure to blue light waves. However, energy-saving lamps and LED lighting also contain blue light. Blue blocking glasses can help to limit the negative effects of blue light waves, from both lighting and devices. In this way, blue blocking glasses can help you with jet lag.
Light therapy glasses
Light therapy glasses can help get you into the right rhythm. Use the light therapy glasses as soon as possible after waking up. Use the light therapy glasses for 20 to 30 minutes per treatment.
The clear, blue light from the glasses dampens the production of melatonin and stimulates the production of cortisol. Cortisol is the hormone that usually peaks when we wake up and helps us to be awake and alert.
You can also use the light therapy glasses in the days before departure to a distant country. With the help of light therapy you can already shift your sleep wake cycle in the direction of that at your destination. This way the transition is smaller and you probably have less jet lag.
Conclusion
Darkness and daylight are the most important signals for our body to relax and sleep or to be awake, alert, and active. If our sleep-wake cycle is disrupted by, for example, jet lag, you can use sunlight to get back into the right rhythm. If necessary, blue blocking glasses and light therapy glasses can help to recover from jet lag in a natural way.
Interested in light therapy glasses?
The AYOlite light therapy glasses are now for sale at Word and Well-being. Are you interested? Click on the button below to go to the webshop.
An appropriate gift is ready for the first 10 customers to celebrate the opening of the webshop together!
You can ask questions about light therapy by sending an e-mail to info@woordenwelzijn.nl. I would like to help you.
Sources
https://pubmed.ncbi.nlm.nih.gov/18797560/ Treatment of circadian rhythm sleep disorders with light
https://pubmed.ncbi.nlm.nih.gov/34030534/ Evening wear of blue-blocking glasses for sleep and mood disorders
https://pubmed.ncbi.nlm.nih.gov/25287985/ Blue blocker glasses as a countermeasure for alerting effects of evening light-emitting diode screen exposure in male teenagers
https://pubmed.ncbi.nlm.nih.gov/31792259/ Light therapy with boxes or glasses to counteract effects of acute sleep deprivation
https://pubmed.ncbi.nlm.nih.gov/26606319/ The effects of light therapy on sleep problems: A systematic review and meta-analysis
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