Jet Lag and Your Hormone Levels
You’re going on vacation to Italy or Uganda or somewhere exciting for the experience of a lifetime. Yet when you arrive, you’re so tired and cranky that you cannot enjoy yourself. You slept on the plane. Why are you so exhausted?
Circadian Rhythms
Your body has a twenty-four-hour cycle of changes in your physical, mental, and behavioral states. Called circadian rhythms, they are largely determined by day and night. However, other stimulants bombarding your body, especially during the day, have effects as well.
- Light and dark
- Meals and snacks
- Stress, either emotional or physical
- Social environment
- Physical activity
- External temperature
These rhythms make us sleepy at night, alert during the day. They stimulate hunger when we need sustenance and regulate our internal temperature. They control the production of some essential hormones in the body, hormones that, in turn, control many aspects of the body’s functions.
Jet Lag
So why are you so exhausted after flying long distances? The answer is jet lag. Jet lag is the result of quickly changing time zones. If you fly across the country, you have a time change of three hours. From Los Angeles to Rome, it’s a nine-hour change. Your cycle becomes confused, and your hormone production is off.
What hormones are involved, and what do they do?
Hormone Changes
Cortisol
Cortisol is produced by the adrenal glands just above the kidneys, according to healthdirect.gov.au. Stimulating hormones excreted by the hypothalamus and pituitary in the brain control the release of adrenal cortisol.
In a study on young healthy subjects who flew across more than five time zones, cortisol levels were taken before the flights and on day one after landing. The differences between the normal pre-flight results and the post-flight results were impressive. Cortisol levels are normally highest in the morning and lowest late at night. The post-flight results showed that the levels were just as low in the morning as at night.
Because of the low cortisol levels, the subjects experienced the typical symptoms of jet lag syndrome: difficulty sleeping, fatigue, difficulty concentrating, decreased mental sharpness, and irritability. This is not a good way to start a vacation.
Testosterone
Testosterone is a hormone produced in the testicles. A small amount is also produced in the adrenal glands in both men and women and the ovaries in women.
The male hormone, testosterone, is responsible for numerous effects on men at various stages in their lives.
- During fetal growth – causes the development of male sexual characteristics, the penis, prostate, and testicles.
- During puberty – it is responsible for the spurt in height, the growth of body and pubic hair, the enlargement of the external male organs, and the increase in libido.
- During adult life, it maintains bone density and muscle strength, helps to regulate red blood cell development, and helps to maintain a sense of energy and well-being.
The hypothalamic-pituitary complex in the brain also controls testosterone production. If testosterone levels rise, the brain’s production of stimulating hormones decreases. If testosterone levels fall, the brain produces more stimulating hormones.
Like cortisol, the system that produces and regulates testosterone is adversely affected by jet lag. Poor or insufficient sleep can cause testosterone levels to decrease, says SleepFoundation.org. Male frequent flyers often have chronically low levels, leading to chronic fatigue, decreased libido, lack of energy, and depression. Sometimes, a long vacation or business trip can disrupt sleep and the normal rhythms of the body, leading to chronic problems.
If you are concerned about low testosterone levels, you should see your doctor about TRT (testosterone replacement therapy). You can even get an online testosterone prescription shipped to your home from nexelmedical.com. You do not have to suffer from chronic jet lag because of low testosterone. The online sites will send you a home testing kit, provide you with the appropriate amount of the hormone, and guide you with your TRT.
Melatonin
Melatonin is a hormone produced by the pineal gland in the brain. Darkness stimulates its secretion. It reaches its highest levels at night and has been proven useful as a sleep aid. Like the other hormones, jet lag negatively affects melatonin production, further disturbing sleep patterns and inducing fatigue.
How to prevent jet lag
Several things can be done before and during your flight to decrease the effects of jet lag.
- Reduce stress and relax—do deep breathing exercises, listen to soft music, meditate, massage your hands, use mindfulness techniques, or even eat chocolate.
- Stay well hydrated.
- Get up and walk around several times on a long flight.
- Do stretching exercises.
- Before you leave, see if you can adjust your sleep routine to conform to the time zone you’re traveling to.
- Avoid caffeine, alcohol, and exercise for several hours before bed.
- Discuss the use of melatonin supplements with your doctor.
Life goes by quickly. Travel should be an adventure, a way to make precious memories. Jet lag can wreck your adventure and your memories. Do what you can to prevent jet lag or to decrease the effects. And happy flying.
