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<div id='article-page'><div id='article-content' data-media-url='//news-app-staging.s3.amazonaws.com' data-base-url='//news-app-staging.herokuapp.com' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/jetlag_audio.m4a' data-capture-url='//staging.analytics.lingraphica.com/events/capture_news' data-article-title='What Causes Jet Lag and How to Avoid It' data-article-id='263'><script src='//news-app-staging.herokuapp.com/javascripts/getscripts.js'></script><link rel='stylesheet' href='//news-app-staging.herokuapp.com/stylesheets/article.css' type='text/css' /><div class='article'><p><span data-start-time='0' data-end-time='3250'>Our bodies react to daylight.</span> <span data-start-time='3250' data-end-time='11979'>In fact, light is the most powerful environmental signal for re-setting our biological clock.</span> <span data-start-time='11979' data-end-time='19167'>Part of the job of the biological clock is to control when we sleep and when we wake.</span> </p><p><span data-start-time='19167' data-end-time='25563'>Light has a similar effect on a common insect: the fruit fly.</span> <span data-start-time='25563' data-end-time='33521'>So says Logan Roberts, a PhD student at the University of California, Irvine.</span> <span data-start-time='33521' data-end-time='37500'>He was the lead writer of a report on the subject.</span> </p><p><span data-start-time='37500' data-end-time='44708'>A long flight can affect ones biological clock, sometimes for days.</span> <span data-start-time='44708' data-end-time='56063'>Air travelers can get very tired and develop unpleasant feelings when they fly great distances across time zones.</span> <span data-start-time='56063' data-end-time='68958'>The natural order of things can become unbalanced on long, overseas trips from east to west or from west to east.</span> </p><p><span data-start-time='68958' data-end-time='78417'>In experiments, Logan Roberts and other researchers removed the brains of genetically-engineered flies.</span> <span data-start-time='78417' data-end-time='83500'>The insects genes were changed for the purpose of this study.</span> <span data-start-time='83500' data-end-time='88428'>The researchers kept the brains alive in a laboratory.</span> <span data-start-time='88428' data-end-time='96396'>They used bursts of light to change their circadian rhythm by two hours.</span> </p><p><span data-start-time='96396' data-end-time='108396'>A circadian rhythm is a 24-hour cycle, a series of events or actions that happen in the same order, over and over again.</span> </p><p><span data-start-time='108396' data-end-time='116375'>This natural system tells our bodies when to sleep and helps to control many other processes.</span> <span data-start-time='116375' data-end-time='124938'>This internal body clock is affected by environmental signals, like sunlight and temperature.</span> </p><p><span data-start-time='124938' data-end-time='130729'>The researchers studied how the brains of the fruit flies reacted.</span> <span data-start-time='130729' data-end-time='140104'>Mr. Roberts says that by using a low-light-sensitive camera, they could see activity in individual neurons.</span> </p><p><span data-start-time='140104' data-end-time='144604'>"The activity is measured by the amount of light these single neurons emit.</span> <span data-start-time='144604' data-end-time='154292'>They have a firefly gene engineered into these flies, so that when these cells are active, they actually, literally light up in the brain and we can measure that activity."</span> </p><p><span data-start-time='154292' data-end-time='158708'>The new report was published in the journal Current Biology.</span> <span data-start-time='158708' data-end-time='170333'>The study is the first to document in real-time how neurons react to changes in lighting like those affecting the jet-lagged traveler.</span> </p><p><span data-start-time='170333' data-end-time='178188'>Logan Roberts uses the word desynchronized when talking about the study and jet lag.</span> <span data-start-time='178188' data-end-time='186250'>This means to cause a process that takes place at times or in cycles independent of another process.</span> <span data-start-time='186250' data-end-time='192896'>In unscientific terms, you might say out of sync or out of whack.</span> </p><p><span data-start-time='192896' data-end-time='198938'>"And we can see that some of these cells change their activity when a light is shown directly on them.</span> <span data-start-time='198938' data-end-time='203104'>They actually become desynchronized amongst the groups and within the groups.</span> <span data-start-time='203104' data-end-time='215229'>So that sense of de-synchronization - or when you feel out of whack with the environment after you experience jet lag - your nervous system actually reflects that same thing in becoming de-synchronized within itself."</span> </p><p><span data-start-time='215229' data-end-time='223063'>In this state of de-synchronization, he adds, communication between some neurons weakens.</span> <span data-start-time='223063' data-end-time='235271'>He says using light to temporarily reset your biological clock before you travel could help to reduce symptoms when you arrive at your final stop.</span> </p><p><span data-start-time='235271' data-end-time='250500'>"We believe that if we can harness that and actually use that to actually induce this de-synchronization, this weakening of communications between these cells before jet lag, before, say, you would travel rapidly across time zones, we believe that could actually accelerate recovery from jet lag."</span> </p><p><span data-start-time='250500' data-end-time='260188'>Mr. Roberts says the model used to study jet lag in fruit flies can be used in the study of other human conditions.</span> <span data-start-time='260188' data-end-time='272021'>He says that when our body clock is out of sync, we can be at greater risk for diabetes, cancer and diseases of the nervous system.</span> </p><p><span data-start-time='272021' data-end-time='276333'>Light therapy is not the only treatment for jet lag.</span> <span data-start-time='276333' data-end-time='282042'>There are other things you can do to feel less tired the next time you travel.</span> <span data-start-time='282042' data-end-time='290563'>Sleep experts at the medical website WebMD have these suggestions on how to fight jet lag.</span> </p><p><span data-start-time='290563' data-end-time='296938'>1. Try changing your meal and sleep times before you go.</span> <span data-start-time='296938' data-end-time='308167'>Several days before you travel, start moving your bedtime and hours for meals closer to the times you plan to eat and sleep on your trip.</span> </p><p><span data-start-time='308167' data-end-time='313396'>2. Start making small changes while in flight.</span> <span data-start-time='313396' data-end-time='316500'>Change your watch when you get on the airplane.</span> <span data-start-time='316500' data-end-time='319667'>This is playing a trick on the mind. </span> <span data-start-time='319667' data-end-time='325083'>But it can help you to start thinking of the time at the other end of the flight.</span> <span data-start-time='325083' data-end-time='330229'>Try to sleep on the plane if it is nighttime in the place where you are going. </span> <span data-start-time='330229' data-end-time='333542'>Try to stay awake if it is daytime.</span> </p><p><span data-start-time='333542' data-end-time='337000'>3. Arrive early.</span> <span data-start-time='337000' data-end-time='344896'>If you are traveling for work or for a personal reason, try to arrive a few days early, if possible.</span> <span data-start-time='344896' data-end-time='350563'>This will give your mind and body more time to correct to the new hours.</span> </p><p><span data-start-time='350563' data-end-time='357792'>4. Drink lots of water before, during, and after your flight.</span> <span data-start-time='357792' data-end-time='363875'>Avoid drinking alcohol or caffeine a few hours before you plan to sleep.</span> <span data-start-time='363875' data-end-time='367750'>Alcohol and caffeine can interfere with sleep.</span> </p><p><span data-start-time='367750' data-end-time='370750'>5. Move around.</span> <span data-start-time='370750' data-end-time='376104'>During your flight, get up and walk around or stretch every so often.</span> <span data-start-time='376104' data-end-time='380958'>But after you land, avoid heavy exercise near bedtime.</span> <span data-start-time='380958' data-end-time='387542'>Exercise near bedtime can delay sleep, whether on an overseas trip or at home.</span> </p><p><span data-start-time='387542' data-end-time='391152'>And thats the Health & Lifestyle Report, Im Anna Matteo.</span> </p></div><div class='control-buttons-sticky' style='display:none;'><div class='control-buttons'><button title='Back' class='back' disabled='disabled'></button><button title='Play' class='play' disabled='disabled'></button><button title='Pause' class='pause' style='display:none;'></button><button title='Forward' class='forward' disabled='disabled'></button><button class='finished-reading' style='display:none;'>Done</button></div></div></div><div id='article-media'><div id='media-image'><img src='https://news-app-production.s3.amazonaws.com/articles/13/jetlag.jpg'/></div></div><div id='question-content' style='display:none;'><div class='sentence_completion_question question-container' data-question-id=1635 data-hint-location='37500' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/a_long_flight_can_affect_o.m4a'>A long flight can affect one's <span class='blank'>biological clock</span> for days.</div><div class='choices' data-correct-choice='biological clock'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/diet.m4a'><span>diet</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/biological_clock.m4a'><span>biological clock</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/emotions.m4a'><span>emotions</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/health.m4a'><span>health</span></div></div></div><div class='vocabulary_question question-container' data-question-id=1636 data-hint-location='96396' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_does_circadian_rhythm.m4a'>What does circadian rhythm mean?</div><div class='choices' data-correct-choice='the 24-hour cycle that tells our bodies when to sleep'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/a_nerve_cell.m4a'><span>a nerve cell</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/the_24hour_cycle_that_tel.m4a'><span>the 24-hour cycle that tells our bodies when to sleep</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_guard.m4a'><span>to guard</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_copy.m4a'><span>to copy</span></div></div></div><div class='vocabulary_question question-container' data-question-id=1637 data-hint-location='158708' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_does_neuron_mean.m4a'>What does neuron mean?</div><div class='choices' data-correct-choice='a nerve cell'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/a_nerve_cell.m4a'><span>a nerve cell</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_defend.m4a'><span>to defend</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_guard.m4a'><span>to guard</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_cause_a_process_to_occu.m4a'><span>to cause a process to occur</span></div></div></div><div class='vocabulary_question question-container' data-question-id=1638 data-hint-location='203104' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_does_desynchronizatio.m4a'>What does desynchronization mean?</div><div class='choices' data-correct-choice='to become out of sync'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_defend.m4a'><span>to defend</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_become_out_of_sync.m4a'><span>to become out of sync</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/a_nerve_cell.m4a'><span>a nerve cell</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/to_guard.m4a'><span>to guard</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=1639 data-hint-location='250500' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_condition_were_scient.m4a'>What condition were scientists trying to learn about by studying fruit flies?</div><div class='choices' data-correct-choice='jet lag'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/jet_lag.m4a'><span>jet lag</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/diabetes.m4a'><span>diabetes</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/swimmers_ear.m4a'><span>swimmer's ear</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/seasonal_affective_disorde.m4a'><span>seasonal affective disorder</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=1640 data-hint-location='96396' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_system_tells_our_bodi.m4a'>What system tells our bodies when to sleep?</div><div class='choices' data-correct-choice='circadian rhythm'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/reproductive.m4a'><span>reproductive</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/digestive.m4a'><span>digestive</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/nervous.m4a'><span>nervous</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/circadian_rhythm.m4a'><span>circadian rhythm</span></div></div></div><div class='multiple_choice_question question-container' data-question-id=1641 data-hint-location='250500' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/what_animals_were_studied_.m4a'>What animals were studied in order to learn about the effect of light on humans?</div><div class='choices' data-correct-choice='fruit flies'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/rats.m4a'><span>rats</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/fruit_flies.m4a'><span>fruit flies</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/monkeys.m4a'><span>monkeys</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/dogs.m4a'><span>dogs</span></div></div></div><div class='sentence_completion_question question-container' data-question-id=1642 data-hint-location='313396' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/changing_your__blank__when.m4a'>Changing your <span class='blank'>watch</span> when getting on the airplane helps fight jet lag.</div><div class='choices' data-correct-choice='watch'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/view.m4a'><span>view</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/seat.m4a'><span>seat</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/watch.m4a'><span>watch</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/clothes.m4a'><span>clothes</span></div></div></div><div class='sentence_completion_question question-container' data-question-id=1643 data-hint-location='272021' style='display:none;'><div class='question' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/_blank__therapy_is_not_the.m4a'><span class='blank'>light</span> therapy is not the only treatment for jet lag.</div><div class='choices' data-correct-choice='light'><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/speech.m4a'><span>speech</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/behavioral_.m4a'><span>behavioral </span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/shock.m4a'><span>shock</span></div><div class='choice' data-sound-name='https://news-app-production.s3.amazonaws.com/articles/13/light.m4a'><span>light</span></div></div></div><div class='question-buttons'><button class='skip-button'></button><button class='hint-button'></button><button class='speak-button'></button></div></div></div>
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