CBD vs jet lag and impacts from shift work?
Lack of sleep and poor quality rest are the source of many health problems and limitations. The simple advice is to listen to your circadian rhythm. However, it is not nearly as easy to follow this advice, because unfortunately, the body's needs are constantly being disrupted by something. Shift work or jet lag, also known as desynchronosis, is undoubtedly very bad for the body. How to avoid the negative effects and ensure a good night's sleep? And how can CBD help?
Loss of energy, drowsiness, slower reflexes or problems with concentration. You feel all of these things during every day. Sometimes you hardly notice the changes, other times they are intense. But they always come at the same time. There is no point in trying to circumvent the body's needs, because the circadian rhythm (the internal clock) cannot be fooled. On the contrary. You should accommodate it as much as possible and adjust your daily routine so that you do not overwork yourself and put unnecessary strain on your body.
The biological clock clearly determines when it is time for sleep and when it is time for activities. With exaggeration, one could say that they calibrate themselves according to the presence of light. External signals, such as darkness, sends a message to the body that it is time to slow down and prepare for rest. The brain then gives an impulse to produce melatonin. In the morning at dawn, the situation is reversed, sleep hormone levels drop, body temperature and blood pressure rise, and cortisol (a stress hormone) comes into play to support the body's functions during the day.
The circadian rhythm is therefore a twenty-four hour process that is constantly repeating. And it gives signals to the body to adjust the day's routine regarding wakefulness and activity and sleep.
Shift work
A balanced circadian rhythm is essential for the proper functioning of the body and all the processes in it, unfortunately it is not always possible to maintain the needs of the organism. Some people are night owls, others overwhelm themselves by their own will and try to fight the pressure of the circadian rhythm with various dietary supplements or coffee, others have no other choice because they work shifts (SWSD - Shift work sleep disorder).
Most people with irregular working hours never get used to a regime where the time changes after a week. Such a system, such as alternating morning, afternoon and night shifts, severely disrupts the body's natural processes and triggers a variety of negative reactions.
Side effects of shift work:
- Sleepiness at the time of cortisol production (for example, during the night shift during the day)
- Alertness at times when one should be sleeping (rest is prevented by light)
- Lack of energy, fatigue
- Difficulty concentrating
- Mood swings, anxiety, increased sensitivity to stress
- Sexual problems
- Muscle pain
- Migraine prone, restlessness
There's nothing like a regime where you sleep in the dark and stay awake during the day. But if there's nothing else, there are plenty of recommendations for tricking your body into getting a good night's sleep even after the night shift.
How to rest during the day:
- At least 4 hours before you go to bed, do not consume any caffeine
- Avoid blue light (phone, PC, tablet, TV) an hour before bedtime
- Use blackout curtains, blinds and eye masks
- Rely on soft scents (diffusers or scented baths)
- Listen to white noise (sleep apps) or use earplugs
- Maintain a drinking regime (dehydration will cause headaches)
- Schedule 10 minutes of aerobic exercise before bed
Jet lag
The second most common factor that affects circadian rhythms is traveling across multiple time zones. This is a very powerful interference with the natural functioning of the body. The brain is set to the default time zone and cannot process a shift back or forward. It will desperately cling to the original "plan". The longer the shift you take, the worse the effects on your circadian rhythm you will feel. Some people experience the negative effects immediately, others take up to a day or two after landing.Jet lag, Czech for jet lag (desynchronosis), manifests as fatigue and also sleep disturbances that result from disrupted biorhythms after quickly crossing several (usually at least 2 to 5) time zones.
What are the symptoms of jet lag:
- Disturbed sleep cycles (insomnia or excessive sleepiness)
- Digestive problems (constipation and diarrhea)
- Anxiety
- Inability to concentrate
- Irritability
- Tingling in the limbs
Only a handful of people make journeys across multiple time zones regularly, so a disrupted circadian rhythm will probably be all the worse for you. You have to go through it, it's the body's defence mechanism. But the effects of jet lag can be mitigated with a little planning.
- Rest honestly for a week before your trip
- Stay hydrated (airplanes have lower humidity, which can cause headaches)
- Drink alkaline water
- Use eye masks and earplugs, headphones
Adjust your bedtime routine the week before departure. Go to bed an hour earlier if travelling east, an hour later if flying west. This will prepare your circadian rhythm for the upcoming changes.
Is CBD the solution?
Both situations (shift work and jet lag) take a huge toll on the body and carry with them a host of negative effects that can persist for weeks when many time zones are crossed, and cause hard-to-remedy health problems for night shifts where the disruption to circadian rhythms is long term.
Not surprisingly, people struggle to find a supportive resource to help them overcome challenging situations. While sleeping pills are effective at the outset, they have enough potential side effects such as nausea,weight gain, and some may even be addictive. Various herbs can also be effective, such as honeydew, St John's wort, lavender, hops or valerian. CBD is receiving increasing attention. Its effects span many areas, such as the attenuation of chronic pain, the ability to relieve inflammation, infection or anxiety and depression, and to promote muscle recovery after athletic performance, sex and reproduction, fight brain fog, reflux, and many autoimmune diseases. However, a large proportion of users consume cannabidiol for its possible positive effect on sleep.
CBD cannot directly affect circadian rhythms. However, it has a number of effects that may enhance the body's ability to maintain balance despite substandard external conditions - such as shift work or crossing multiple time zones. By having a positive effect on the body, on many levels, CBD can therefore mitigate the effects of fluctuations caused by night shifts or jet lag.
How CBD affects circadian rhythms:
- Alleviates anxiety (keeps a person calm and does not exacerbate the stress of flying or sleep deprivation)
- Relieves chronic pain (from lack of sleep or stiffness and pressure on the plane)
- Promotes sleep (allows you to fall asleep despite the presence of light or allows for prolonged wakefulness)
- Positively affects mood
- Suppresses "skin discomfort" (prevents rashes, irritation and redness
If you plan years ahead or work night shifts long-term, it's worth taking CBD as a preventative measure. If it's a spur-of-the-moment affair, it's possible to consume cannabidiol only for current needs. Some people will like the rapid onset of effects as with sublingual administration in the form of CBD drops, while others will like the gradual release typical of gelatin capsules. sugar pills are also an interesting alternative. They are compact and as discreet as possible. It depends on how much your circadian rhythm affects you.
Summary
Shift work and jet leg are both an understatement for circadian rhythm. The human body often cannot easily cope with such sleep disruption. There is, of course, a difference between staying up late, flying across several time zones or working irregularly overnight (in the case of shift work). CBD can alleviate the effects of sleep deprivation and make it easier to overcome situations where circadian rhythms are out of balance.
Simple and easy:
- Hemnia does not want to, nor can it, replace the expert care of your physician.
- Hemnia products are not drugs (aka medicines), so please do not treat them as such.
- Hemnia offers cannabis products, but do not look for any narcotic or psychotropic substances. We do not offer or recommend them.
Read the full text of the statement of liability here.