What Causes Jet Lag and How to Avoid It
What Causes Jet Lag and How to Avoid It
Exercise 1
Vocabulary
fatigue
Noun
fəˈtiːgthe
feeling of being extremely tired
He is suffering from mental fatigue.
irritability
Noun
ˌɪrɪtəˈbɪləti
the tendency to get annoyed very easily
Lack of sleep can cause irritability.
adjust
Verb
əˈdʒəst
to change something in order to make it more suitable or better
Once you move to another city, it's really hard to adjust to the lifestyle people have there.
exposure
Noun
ɪkˈspoʊʒər
the process of experiencing something or being affected by it
A hat and sunglasses can limit one's exposure to the sun.
Exposure to radiation can cause cancer.
Online advertising will give us more exposure in the market.
If you want to take a photo at night, you need to use a long exposure.
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Exercise 2
Article
What Causes Jet Lag and How to Avoid It
Jet lag is a problem unique to the modern world. High speed jet aircraft make it possible to cross through a time zone in little more than an hour. But the more time zones you pass through, the worse you are likely to feel when you reach your destination.
So what is jet lag, and how can it be avoided?
The main symptoms of jet lag include difficulty sleeping, fatigue, irritability, loss of appetite, poor judgment, and lack of motivation. Researchers have tried a variety of drugs to treat jet lag, but few have been promising. In fact, the most useful drug found so far has been caffeine, although only if taken during the morning hours of your destination time-zone.
While studies have shown that the number of time zones crossed is the main factor, the direction of travel also affects jet lag. Travelling north or south does not cause jet lag at all. People generally have more difficulty adjusting to travel from west to east than from east to west.
This is because most creatures, including humans, have a natural cycle called a circadian rhythm which regulates many biological processes, such as sleep. The average human circadian rhythm is between 24 and 26 hours, making it slightly longer than the average day.
Eastward travel compresses days into shorter periods, moving people further from their natural cycle. Westward travel expands days into longer periods, sometimes within the natural 24 to 26 hour cycle, thus requiring less adjustment to the circadian rhythm. As a result, it is easier to recover from jet lag after westward travel compared to eastward travel.
A study conducted by John Moores University found that the best way to avoid jet lag is to adjust your behavior. First of all, arrive at your destination a few days early if you can, and until you have adjusted, don't take any long naps during the day. Exercising during the day in your new time zone will also help your circadian rhythm re-adjust.
Finally, be careful when you first spend time exposed to daylight. This is because exposure to light significantly affects how our circadian rhythm adjusts. When travelling eastward, the more time zones you cross, the more you should delay exposure to the sun on the first day.
If possible, arrive in the evening, to give your circadian rhythm a night to catch up. Sleep in a little the next day, but not past noon.
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Exercise 3
Questions
1.What are the main symptoms of jet lag?
2.How long is the average human circadian rhythm?
3.Do people generally have more difficulty adjusting to travel from east to west or west to east?
Exercise 4
Discussion
1.Have you ever suffered from jet lag? If so, how do you usually deal with it?
2.Do you plan on using any of the suggestions featured in this article? Why? Why not?
3.How would you explain the fact that jet lag is so hard to treat?
4.Do you expect an over-the-counter drug for jet lag to be available within your lifetime? Why? Why not?
5.How do you imagine airline pilots deal with jet lag?
Exercise 5
Further Discussion
1.Have you ever been on any long-haul flights? If so, how would you describe the experience? If not, what's the longest flight you've ever been on?
2.Do you have trouble sleeping on planes? Why do you think this is the case?
3.How do you keep yourself entertained during air travel?
4.Do you usually talk to those around you when you fly? Why? Why not?
5.If you could change one thing about air travel, what would it be? Why?
Exercise 6
Quotes
Have a discussion based on the following quotes.
1.Don't tell me how educated you are, tell me how much you traveled. - Unknown. How would you interpret this statement?
2.Without enough sleep, we all become tall two-year olds. - JoJo Jensen. Do you agree with Jensen? Why? Why not?
Exercise 1
Vocabulary
fatigue
Noun
fəˈtiːgthe
feeling of being extremely tired
He is suffering from mental fatigue.
irritability
Noun
ˌɪrɪtəˈbɪləti
the tendency to get annoyed very easily
Lack of sleep can cause irritability.
adjust
Verb
əˈdʒəst
to change something in order to make it more suitable or better
Once you move to another city, it's really hard to adjust to the lifestyle people have there.
exposure
Noun
ɪkˈspoʊʒər
the process of experiencing something or being affected by it
A hat and sunglasses can limit one's exposure to the sun.
Exposure to radiation can cause cancer.
Online advertising will give us more exposure in the market.
If you want to take a photo at night, you need to use a long exposure.
------------------
Exercise 2
Article
What Causes Jet Lag and How to Avoid It
Jet lag is a problem unique to the modern world. High speed jet aircraft make it possible to cross through a time zone in little more than an hour. But the more time zones you pass through, the worse you are likely to feel when you reach your destination.
So what is jet lag, and how can it be avoided?
The main symptoms of jet lag include difficulty sleeping, fatigue, irritability, loss of appetite, poor judgment, and lack of motivation. Researchers have tried a variety of drugs to treat jet lag, but few have been promising. In fact, the most useful drug found so far has been caffeine, although only if taken during the morning hours of your destination time-zone.
While studies have shown that the number of time zones crossed is the main factor, the direction of travel also affects jet lag. Travelling north or south does not cause jet lag at all. People generally have more difficulty adjusting to travel from west to east than from east to west.
This is because most creatures, including humans, have a natural cycle called a circadian rhythm which regulates many biological processes, such as sleep. The average human circadian rhythm is between 24 and 26 hours, making it slightly longer than the average day.
Eastward travel compresses days into shorter periods, moving people further from their natural cycle. Westward travel expands days into longer periods, sometimes within the natural 24 to 26 hour cycle, thus requiring less adjustment to the circadian rhythm. As a result, it is easier to recover from jet lag after westward travel compared to eastward travel.
A study conducted by John Moores University found that the best way to avoid jet lag is to adjust your behavior. First of all, arrive at your destination a few days early if you can, and until you have adjusted, don't take any long naps during the day. Exercising during the day in your new time zone will also help your circadian rhythm re-adjust.
Finally, be careful when you first spend time exposed to daylight. This is because exposure to light significantly affects how our circadian rhythm adjusts. When travelling eastward, the more time zones you cross, the more you should delay exposure to the sun on the first day.
If possible, arrive in the evening, to give your circadian rhythm a night to catch up. Sleep in a little the next day, but not past noon.
-----------
Exercise 3
Questions
1.What are the main symptoms of jet lag?
2.How long is the average human circadian rhythm?
3.Do people generally have more difficulty adjusting to travel from east to west or west to east?
Exercise 4
Discussion
1.Have you ever suffered from jet lag? If so, how do you usually deal with it?
2.Do you plan on using any of the suggestions featured in this article? Why? Why not?
3.How would you explain the fact that jet lag is so hard to treat?
4.Do you expect an over-the-counter drug for jet lag to be available within your lifetime? Why? Why not?
5.How do you imagine airline pilots deal with jet lag?
Exercise 5
Further Discussion
1.Have you ever been on any long-haul flights? If so, how would you describe the experience? If not, what's the longest flight you've ever been on?
2.Do you have trouble sleeping on planes? Why do you think this is the case?
3.How do you keep yourself entertained during air travel?
4.Do you usually talk to those around you when you fly? Why? Why not?
5.If you could change one thing about air travel, what would it be? Why?
Exercise 6
Quotes
Have a discussion based on the following quotes.
1.Don't tell me how educated you are, tell me how much you traveled. - Unknown. How would you interpret this statement?
2.Without enough sleep, we all become tall two-year olds. - JoJo Jensen. Do you agree with Jensen? Why? Why not?
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