Simple jetlag cures: Melatonin, sunlight, coffee

For many travellers who cross several time zones, the exhilaration of taking in sights like the Eiffel Tower or the pyramids of Egypt is quickly tempered by the grogginess of jet lag.

Veteran flyers often have their own remedies to overcome those signals from the body that it’s time for sleep. But an Oregon researcher recently detailed in The New England Journal of Medicine three basic strategies for overcoming jet lag.

Reset the circadian clock that tells a person to stay awake during the day and sleep at night. You can do this by taking the sleep-inducing hormone melatonin, timing your exposure to bright light, or both.

Adjust your sleep schedule. Take short naps if you are sleepy the first few days after arrival. If you can, shift your sleep schedule by a couple of hours before travel.

Use medications to get to sleep or stay awake. Or turn to the old reliable remedy for keeping your eyes open: caffeine.

“We have mechanisms to adjust our clocks, but those mechanisms have to be called on to go into high gear,” said Robert Sack, a psychiatry professor at Oregon Health & Science University in Portland, Oregon, whose article takes a science-based look at jet lag remedies.

Sack said melatonin is the most extensively studied jet lag treatment, with a majority of double-blind, placebo-controlled trials showing it helped symptoms.

“Its effect is based in good science,” said Sack. He said the US Food and Drug Administration has not evaluated melatonin, but no significant adverse effects have been reported.

Melatonin is sold as a nutritional supplement in the US and no prescription is needed for it.

No drugs have been approved by the FDA for jet lag, but Sack says drugs that help with alertness or insomnia can alleviate jet lag.

So for eastward travel, from the US to Paris for example, on arrival a traveller might go for a walk in the sun and then sip a latte at an outdoor cafe. Sack said travellers who are unbearably sleepy as the day wears on should take a short nap. Then take melatonin – a dose of 0.5 to 3 milligrams – before heading to bed and hopefully you’ll be adjusted to your new time zone within a couple days.

For westward flights – such as Europe back to the US- travellers should expose themselves to bright light in the evening to help them stay up later, then if their eyes pop open before 5 am, take a low dose of melatonin.

“Your internal dawn is occurring before you want it to,” Sack said, adding “it’s easier to lengthen your day, which is what you do when you travel westward.”

Late show Go puts Japan in Davis Cup spin

Australia’s hopes of an instant Davis Cup success on clay have received a major boost with Japan’s top-ranked player, Go Soeda, yet to arrive in Brisbane.

He flies in to Brisbane Thursday morning – just 30 hours before the qualifying tie kicks off at Pat Rafter Arena on Friday afternoon.

Soeda’s 11th-hour arrival, after he returned from a challenger tournament victory in Ecuador via Japan, leaves his team with a major selection headache.

Japan captain Eiji Takeuchi says he will wait until he sees how the world number 155-ranked player looked before choosing his two singles players for Friday’s opening battles.

Already without their best player, Kei Nishikori, who is coming back from injury and opted to focus on preparing for the French Open, the visitors may now be forced to line up against Lleyton Hewitt and Peter Luczak with their second-stringers.

Australian captain John Fitzgerald will announce his singles selections before Thursday’s draw but Hewitt is a certainty and world number 71 Luczak is expected to tip out Carsten Ball.

After seeing his players rush to Brisbane last week, Fitzgerald was stunned by Soeda’s travel schedule which he believes will negate his current form.

“It’s interesting,” he said. “All I can do is get our boys ready and we feel that they are.

“(Soeda) is probably in pretty decent form but who knows – maybe that’s cancelled out when you fly from there to Japan and then down.

“That’s a lot of flying and it’s across time zones and when you get in a day before that’s a big ask and then to get on to a different surface and play five sets.

“And especially when we expect him to play doubles as well.

“That’s a big ask for anybody and we’re glad it’s not our problem.”

World number 193 Yuichi Sugita is sure to be one of Japan’s singles players while Tatsuma Ito and Takao Suzuki would be called on if Soeda is overlooked for first-day action.

Tennis Australia chose clay due to Japan’s lack of play on the surface, as well as Luczak’s proficiency on the red dirt.

The last time a Davis Cup tie was held in Brisbane was almost a decade ago, on a temporary grass court at QEII Stadium, which had previously been branded a potato field by Russian Yevgeny Kafelnikov in the 1999 semi-final.

Pat Rafter Arena’s temporary clay court is receiving far better reviews following six days of practice.

“It’s a low-bouncing clay court but that’s normal for a temporary court and it’s holding up really well,” said Fitzgerald. “The court is not breaking up at all so I think it’s going to be a good court

“We’ve played on courts in Europe where clay is their specialty and we’ve played on some ordinary courts there – this appears to be a lot better than the majority there.”

Man U to undertake lucrative Far East tour

London, July 16 (ANI): Manchester United will undertake a lucrative tour of the Far East from today, even as the club’s CEO, David Gill, described it as a delicate juggling act between making money and ensuring that the players were not jaded ahead of the new season.

According to the Daily Express, United will play six matches over 15 days. The first four of them will take place in Malaysia, Indonesia, South Korea and China. The remaining two will take place in Bayern Munich’s Audi Cup tournament on the way home.

United are expected to rake in 10 million pounds from the trip, but Gill admits while keeping their Far East sponsors and vast Asian fan-base happy, the amount of travelling and change in time zones is not ideal for the players.

Gill also claims their trip to Asia will help to boost England’s bid to stage the 2018 World Cup. (ANI)

Synchronised light bursts may make jet lag history

Washington, July 15 (ANI): A software program that prescribes a regimen for avoiding jet lag using timed light exposure has been created by researchers at Brigham and Women’s Hospital and the University of Michigan.

The method has been described in the open-access journal PLoS Computational Biology.

Traveling across several times zones can cause an individual to experience jet lag, which includes trouble sleeping at night and difficulty remaining awake during the day. These effects largely reflect de-synchronization between the body”s internal time clock and local environmental cues.

Now, the program, which seeks to re-synchronize the body with its new environment, considers inputs like background light level and the number of time zones traveled. Then, based on a mathematical model, the program gives users exact times of the day when they should apply countermeasures such as bright light to intervene and reduce the effects of jet lag.

Timed light exposure is a well known synchronization method, and when used properly, this intervention can reset an individual”s internal clock to align with local time. The result is more efficient sleep, a decrease in fatigue, and an increase in cognitive performance. Poorly timed light exposure can prolong the re-synchronization process.

Using their computational method, researchers simulated shifting sleep-wake schedules and the subsequent light interventions for realigning internal clocks with local time.

They found that the mathematical computation resulted in quicker design of schedules and also predictions of substantial performance improvements. They were able to show that the computation provided the optimal result for timing light exposure to reduce jet lag symptoms.

“Using this computation in a prototyped software application allows a user to set a background light level and the number of time zones traveled to obtain a recommendation of when to expose a subject to bright light, such as the bright lights sometimes used to treat Seasonal Affective Disorder” said lead-author Dennis Dean.

“Although this method is not yet available to the public, it has direct implications for designing schedules for jet lag, shift-work, and extreme environments, such as in space, undersea or in polar regions,” the expert added.

“This work shows how interventions can cut the number of days needed to adjust to a new time zone by half,” said co-author Daniel Forger. (ANI)

Voting begins in Indonesia’s presidential election

Jayapura (Indonesia), July 8 (DPA) Indonesians begin voting Wednesday in only the second direct presidential elections in the country’s history, with incumbent Susilo Bambang Yudhoyono is widely expected to win a second five-year term.
Voting commenced at 7 a.m. in Indonesia’s easternmost Papua province, in the sprawling archipelago of more than 17,000 islands spanning three different time zones.

More than 176 million of the country’s population of more than 230 million are eligible to vote at 450,000 polling stations.

Around 240,000 police have been deployed across the world’s most populous Muslim-majority country to provide security at polling stations, especially in restive Papua, where ethnic tensions are high and violence marred legislative polls in April.

Incumbent Yudhoyono, 59, one of the former Suharto-era generals with a cleaner reputation, will be competing for a second five-year term against former president Megawati Sukarnoputri and current Vice President Jusuf Kalla.

Widely known by his initials SBY, Yudhoyono is hoping to win a clear majority to avoid a September runoff. A candidate is required to win more than 50 percent of the votes and at least 20 percent of the vote in half of the country’s 33 provinces to win without a second-round vote.

In the April legislative election, Yudhoyono’s ruling Democratic Party garnered 20 percent of vote – up from seven percent in 2004 – to become the largest party in Parliament.

Maths program can make jet lag history

Washington, June 19 (ANI): A software program that prescribes a regimen for avoiding jet lag using timed light exposure has been created by researchers at Brigham and Women’s Hospital and the University of Michigan.

The method has been described in the open-access journal PLoS Computational Biology.

Traveling across several times zones can cause an individual to experience jet lag, which includes trouble sleeping at night and difficulty remaining awake during the day. These effects largely reflect de-synchronization between the body’s internal time clock and local environmental cues.

Now, the program, which seeks to re-synchronize the body with its new environment, considers inputs like background light level and the number of time zones traveled. Then, based on a mathematical model, the program gives users exact times of the day when they should apply countermeasures such as bright light to intervene and reduce the effects of jet lag.

Timed light exposure is a well known synchronization method, and when used properly, this intervention can reset an individual’s internal clock to align with local time. The result is more efficient sleep, a decrease in fatigue, and an increase in cognitive performance. Poorly timed light exposure can prolong the re-synchronization process.

Using their computational method, researchers simulated shifting sleep-wake schedules and the subsequent light interventions for realigning internal clocks with local time.
hey found that the mathematical computation resulted in quicker design of schedules and also predictions of substantial performance improvements. They were able to show that the computation provided the optimal result for timing light exposure to reduce jet lag symptoms.

“Using this computation in a prototyped software application allows a user to set a background light level and the number of time zones traveled to obtain a recommendation of when to expose a subject to bright light, such as the bright lights sometimes used to treat Seasonal Affective Disorder” said lead-author Dennis Dean.

“Although this method is not yet available to the public, it has direct implications for designing schedules for jet lag, shift-work, and extreme environments, such as in space, undersea or in polar regions,” the expert added.

“This work shows how interventions can cut the number of days needed to adjust to a new time zone by half,” said co-author Daniel Forger. (ANI)

How neuronal activity is timed in brain’s memory-making circuits

London, May 30 (ANI): Researchers at the California Institute of Technology (Caltech) have challenged the long-held assumption that theta oscillations-a type of prominent brain rhythm that orchestrates neuronal activity in the hippocampus-remain “in sync” across this key area for the formation of new memories.

In a new study, the researchers have found that instead of being in sync, theta oscillations actually sweep along the length of the hippocampus as travelling waves.

“It was assumed that activity in the hippocampus is synchronized throughout. But when we looked simultaneously at many different anatomical locations across the hippocampus, we found instead a systematic delay in neuronal activity from site to site. Instead of the whole structure oscillating at once, we see travelling waves that propagate across the hippocampus in a consistent direction, along its long axis,” Nature magazine quoted Evgueniy Lubenov, a postdoctoral scholar at the Center for Biological Circuit Design at Caltech, as saying.

Athanassios Siapas, associate professor of computation and neural systems and Bren Scholar at Caltech, added: “In other words, the hippocampus has a series of local time zones, just like we have on Earth.”
During the study, the researchers analysed the theta oscillations generated as rats move around and explore their environment.

The observed how and when rats’ neurons fired relative to their positions and to the phase of the theta oscillations.

They did so using multiple electrodes with recording sites, which enabled them to simultaneously isolate the spiking of many individual neurons.

“Each of these neurons fires only in a restricted region of space. Furthermore, the spikes don’t just happen any time-they pay attention to the phase of the ongoing theta oscillation. If you have access to the phase at which the neuron fired, you have additional information about where the rat was in space,” Lubenov said.

Upon combining the data about neuronal firing, oscillation phase and rat location, the researchers observed that neuronal activity indeed sweeps across the hippocampus in a wave, with its peak appearing in one region, then another, then another, rather than hitting the entire hippocampus in one synchronized pulse.

“This changes our notion of how spatial information is represented in the rat brain. It was believed that the firing of hippocampal neurons encodes the physical location of the rat in its environment-in other words, a point of physical space. Our findings suggest that what is encoded is actually a portion of the rat’s trajectory-that is, a segment of physical space,” Lubenov said.

Siapas added: “Such segments may be the elementary unit of hippocampal computation. Assume the path a rat takes in an environment is represented and stored as a sequence of point locations. If the rat visits the same location more than once, the representation becomes ambiguous. Representing the rat trajectory as a sequence of segments oriented in space resolves such ambiguities.”

The researchers say that the significance of their findings lies in the fact that they may prove helpful in understanding how information is transmitted from the hippocampus to other areas of the brain.

“Different portions of the hippocampus are connected to different areas in other parts of the brain. The fact that hippocampal activity forms a traveling wave means that these target areas receive inputs from the hippocampus in a specific sequence rather than all at once,” said Siapas.

The researcher also dismissed the suggestion that this behaviour is found only in rat brains, insisting that theta oscillations are ubiquitous in mammalian brains.

“I would expect the traveling-wave nature of theta oscillations to be a general finding, applicable to humans as well,” he said.

And while it is not known whether human hippocampal cells function as place cells, as they do in rats, “it may turn out to be the case that the human hippocampus plays a role in providing spatial cues that are important to episodic memory,” Lubenov said.

What we do know is that, by showing that theta oscillations travel across the hippocampus, the Caltech team will likely change the way neuroscientists think about how the hippocampus works. (ANI)

Google adds “suggest more recipients” feature to Gmail

You will now have another new feature in Gmail that will suggest you email addresses that you might want to send your email. The useful “suggest more recipients” feature will suggest contacts based on your previous email sending records.

Well, if you are often sending emails to your brothers, sisters, friends, mother, or father; this time when you compose your email, Gmail will suggest you the contacts of the people for sending you email, whom you have been sending emails in the recent past.

You can enable the feature by going to Gmail Labs and turning it on in the setting. This is one of innovative features from Gmail Labs, which it has recently introduced, including offline access, contact time zones, search suggestions, an undo button, multi-pane viewing, and many more.

Jet lag upsets body clocks in 2 neural centres to disrupt sleep

Washington, April 17 (ANI): Scientists at the University of Washington have moved a step closer to developing more effective treatments for jet lag, by finding out that this problem disrupts sleep by upsetting internal clocks in two separate but linked groups of neurons in a structure in the brain called the suprachiasmatic nucleus.

The researchers have revealed that this structure lies below the hypothalamus at the base of the brain.

According to them, one group is synchronized with deep sleep that results from physical fatigue, and the other controls the dream state of rapid eye movement (REM) sleep.

The bottom neurons receive light information directly from the eyes and govern rhythms in tune with periods of light and dark, while the top neurons do not receive direct light information and so govern rhythms as a more independent internal biological clock.

Horacio de la Iglesia, a UW associate professor of biology, points out that some of the body’s rhythms seem to be “more loyal” to the bottom neurons, and others are much more in tune with the top neurons.

Normally the two neuron groups are synchronized with each other, but disruptions like jet travel across time zones or shift work can throw the cycles out of kilter.

Deep sleep is most closely tied to light-dark cycles, and typically adjusts to a new schedule in a couple of days. However, REM sleep is more tied to the light-insensitive dorsal neurons, and can be out of sync for a week or more.

“When we impose a 22-hour light-dark cycle on animals, the ventral center can catch up but the dorsal doesn’t adapt and defaults to its own inner cycle,” de la Iglesia said.

In the rats he tests while conducting lab experiments, that normal cycle is 25 hours.

Upon imposing the artificial 22-hour light-dark schedule, the researcher observed that the rats’ deep sleep quickly adapted to the 22-hour cycle, but their REM sleep continued to follow a 25-hour cycle.

The researcher said that REM sleep, consequently, did not occur in a normal progression following deep sleep.

“We found that after exposing rats to a shift of the light-dark timing that simulates a trip from Paris to New York, REM sleep needed 6 to 8 days to catch up with non-REM, or deep, sleep, the sleep you usually experience in the first part of the night,” de la Iglesia said.

The study showed that the two types of sleep overlap immediately after the simulated jet lag occurs, and that there is a greater likelihood of the animals entering REM sleep earlier than they should.

According to de la Iglesia, this may help understand why travellers and shift workers may take several days to adapt to their new schedules.

“It also could explain why jet lag is associated with lower learning performance. We think the disruption of the normal circadian sequence of sleep states is very detrimental to learning,” he said.

“One of the problems is that you are doing things at times that your body isn’t prepared to do them. One group of neurons tells your body it is Paris time and another says that it is New York time. You are internally desynchronized,” he added.

The researcher believes that this study may be useful in fine-tuning pharmaceutical and other therapies.

“We can go back to the treatments that are believed to be effective and see where they might be acting in the circuitry of these neuron centres, then refine them to be more effective,” he said.

A researcher article on the study has been published online in the journal Current Biology. (ANI)

Indonesia votes amid concerns over logistics, voter lists

Jakarta/Jayapura, Indonesia – Indonesians went to the polls Thursday for parliamentary elections amid concerns of logistical problems and alleged widespread fraudulent voter lists.

Voting began at 7 am (2200 GMT Wednesday) in Indonesia’s easternmost province of Papua in the sprawling archipelago nation of more than 17,000 islands spanning three time zones.

Hours before polls opened, violence hit Papua, home to a low-level separatist insurgency, leaving one person dead, Papuan police chief Bagus Eko Danto said.

Dozens of people armed with sickles, arrows and petrol bombs attacked police stations on the outskirts of the region’s main town, Jayapura, causing police to open fire, killing one person, he said.

The police chief denied reports that six people were killed in the attacks.

More than 171 million of Indonesia’s more than 230 million people were eligible to vote in Thursday’s polls, the third general election since the 1998 downfall of autocrat Suharto, which ushered in an era of democratic reform.

At stake are 18,560 seats in national, provincial and district parliaments and 132 seats on the regional representatives council.

Thirty-eight political parties are contesting the polls, and six parties are fighting for seats in provincial and district councils in Aceh province.

The results from the polls will determine who can field a presidential candidate in a July election. A run-off would be held in September if no ticket wins a clear majority in that vote’s first round.

An official tally from Thursday’s voting would not be issued for a month, but results from so-called quick counts conducted by survey institutions based on samples of votes from polling stations were expected late Thursday.

Quick counts have been accurate in predicting winners of past elections.

Surveys indicated that President Susilo Bambang Yudhoyono’s Democratic Party would win the most votes at more than 20 per cent.

Yudhoyono himself is a hands-on favourite to win the presidential election with his popularity rating above 60 per cent.

Indonesia’s General Elections Commission has come under fire for failing to handle the logistics better in the complicated polling process.

Observers cited serious problems, including slow delivery of ballot papers and troubled voter lists, and there were concerns the ballot sheet is so large that voters might be confused.

As part of electoral reforms, voters for the first time have to tick on the ballot paper the party or the candidate of their choice, or both.

Under the age-old elections system, voters punched a hole on the symbol of the party of their choice, and it was the party who nominated legislative candidates.

“I voted only the party,” said Rokayah, 62, who cast her ballot at a polling station in central Jakarta. “I didn’t choose any of the candidates because there are too many. I was confused and afraid I would make a mistake.”

Rokayah, who like many Indonesians uses only one name, said she voted for the Democratic Party.

Yudhoyono expressed optimism that the legislative elections would run without trouble, citing the smooth preparations ahead of the polling day.

Yudhoyono’s government has been credited with stabilizing the economy, improving security after a spate of deadly bombings blamed on Islamic militants and an aggressive campaign against corruption, seen as endemic as a result of Suharto’s iron-fisted rule.

While acknowledging that the polls might need to be postponed in some remote areas of the archipelago, the election commission insisted the vast majority of around 530,000 polling stations nationwide were ready for voters four days ahead of election day. (dpa)