Jet lag is a common experience for people who frequently travel across time zones. While everyone is aware of the physical side effects of jet lag, such as tiredness and sleepiness, jet lag can also have a significant impact on one’s mental health, such as difficulties in concentration and irritability. But can it lead to something as serious as depression? Let’s explore
Understanding Jet Lag
Jet lag is a temporary sleep disorder that occurs when a person’s internal body clock, or circadian rhythm, is disrupted as a result of travelling across multiple time zones. Our body uses the circadian rhythm for various purposes, like the production of various hormones, regulating sleep, regulating mood and performance, metabolism, etc. Thus, jet lag can affect major bodily functions and biological processes
Some common symptoms of Jet Lag Are:
- Feeling Fatigued
- A Sense Of Lethargy Or Lack of Energy
- Headaches
- Difficulties in sleeping or waking up
- Increased irritability
- Anxiety
- Difficulties in concentration
These symptoms can last for a few days until your body adjusts to the new time zone.
Understanding Depression
Depression is a common, yet complex mental health condition characterized by persistent feelings of sadness, a loss of interest in activities you once enjoyed, low self-esteem, a lack of energy, changes in sleep or diet, and difficulties in concentration. It can have a significant impact on many aspects of one’s life, including work, education, and relationships. Depression is typically caused by a mix of genetic, biological, environmental, and psychological factors.
How Are Depression And Jet Lag Linked?
While jet lag in itself isn’t a direct or only cause of depression, it can certainly contribute to depressive symptoms in various ways, such as:
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Disturbed Circadian Rythm
As discussed earlier, jet lag disrupts the body’s natural sleep cycle. These disturbances in sleep can lead to additional symptoms of tiredness and fatigue, while also impacting mood and cognitive abilities. This can contribute to depressive symptoms in those who are already vulnerable to it.
Research conducted by Gregory Katz in 2011 found that jet lag can contribute to manic or depressive symptoms in people who have been already diagnosed with mental conditions as it is likely to cause sleep deprivation and disruption of circadian rhythm
Another research conducted in 2019 suggested that chronic jet lag can cause impairments in cognitive symptoms while also leading to depressive symptoms such as loss of interest, increased anxiety and increased levels of immobility among rats. It can also slow down the process of neurogenesis (the process of forming new neurons in the brain), leading to further issues
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Hormonal Changes
Jet lag can lead to fluctuations in hormones like melatonin and cortisol, which play a role in regulating mood. These hormonal changes can further contribute to depressive symptoms
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Sleep Deprivation
As mentioned earlier, jet lag frequently causes sleep deprivation. Good sleep is necessary to regulate mood and cognitive function. Thus, chronic jet lag can contribute to low mood.
- Stress
Travelling, especially across time zones, can be stressful. The physical and mental stress of settling into a new environment, along with the symptoms of jet lag, can worsen depression.
How To Deal With Jet Lag?
Now that we know how jet lag relates to depressive symptoms, let’s look at a few ways of overcome it
- Gradually adjust sleep schedules before travel.
- Cut down on caffeine or alcohol while travelling
- Stay hydrated and maintain a healthy diet while switching time zones
- Get physical exercise regularly
- Practice relaxation techniques such as deep breathing to reduce stress
- Ask your doctor to prescribe melatonin supplements if required
Conclusion:
While jet lag cannot cause depression directly, it can certainly trigger depressive symptoms in those who are already vulnerable to it or have been previously diagnosed with it. The disruption of the circadian rhythm, sleep disturbances, stress and hormonal changes can all contribute to depressive symptoms. Thus, managing jet lag is crucial for mental health, especially for those who have been previously diagnosed with depression
References:
- Horsey, E. A., Maletta, T., Turner, H., Cole, C., Lehmann, H., & Fournier, N. M. (2020). Chronic Jet Lag Simulation Decreases Hippocampal Neurogenesis and Enhances Depressive Behaviors and Cognitive Deficits in Adult Male Rats. Frontiers in Behavioral Neuroscience, 13, 272. https://doi.org/10.3389/fnbeh.2019.00272
- Jet Lag: Navigating Symptoms, Causes, & Prevention. (2021, February 5). Sleep Foundation. https://www.sleepfoundation.org/travel-and-sleep/jet-lag
- Shamsian, J. (n.d.). Jet lag is more than just annoying—It could be a trigger for mental illness. Business Insider. Retrieved June 28, 2024, from https://www.businessinsider.com/jet-lag-mental-illness-treatment-2018-3
- What Is Jet Lag? (n.d.). Verywell Mind. Retrieved June 28, 2024, from https://www.verywellmind.com/jet-lag-symptoms-causes-coping-and-prevention-7095358
