Dealing With Jet Lag

Jetlag is the disruption of your 'body clock', a small cluster of brain cells that controls the timing of biological functions (circadian rhythms). Your body clock synchronises the following internal systems so they function smoothly with each other and with the external world:

Sleep and wake cycle
Levels of alertness
Performance
Mood
Hormone levels
Digestion
Body temperature

The body clock is designed for a regular rhythm of daylight and darkness, so it's thrown out of sync when it experiences daylight and darkness at the 'wrong' times in a new time zone.

Eastward travel usually causes more severe jet lag than westward travel because traveling east requires you to shorten the day, and your biological clock is better able to adjust to a longer day than a shorter day.

A few preventive measures and treatments seem to help some people relieve jetlag:

Adjust your biological clock

Several days before traveling to a new time zone, gradually shift your sleeping and eating times to match those at your destination. You can also adjust your clock by using light therapy.

This involves being exposed to special lights, many times brighter than ordinary household light, for several hours near the time you want to wake up. Alternatively, after arrival, spend a lot of time outdoors to make sure your body gets the light cues it needs to adjust to the new time zone.

Avoid alcohol and caffeine

Although it may be tempting to drink alcohol to relieve the stress of travel and make it easier to fall asleep, you're more likely to sleep lighter and wake up in the middle of the night when the effects of the alcohol wear off.

Caffeine can help keep you awake longer, but caffeine can also make it harder for you to fall asleep if its effects haven't worn off by the time you are ready to go to bed.

Adapt To The New Routine

As soon as you board the flight, reset your watch for the new time zone. During the flight, control sleeping including naps.

Drink plenty of water to avoid dehydration. Dehydration makes it harder for your body to adjust to the new routine.

After arriving at your destination, limit a nap to no more than 2 hours. Daylight can help reset your internal clock, so take a 30 minute walk in the morning as soon as you get up.

Adjusting To New Surroundings

Bring along your own comfy pillow
Pack some personal items from home like a photo or your favorite coffee cup
Bring a sleep mask to block our light that may disrupt your sleep
Request a room away from elevators and entrance areas.
Set the theromostat between 60° and 70° F

What about melatonin?

Your body produces this hormone that makes you drowsy. Melatonin builds up in your body as the night progresses and decreases when daylight arrives.

Melatonin is available as an over-the-counter supplement. Because melatonin is considered safe when used over a period of days or weeks and seems to contribute to feeling sleepy, it has been suggested as a treatment for jet lag. But melatonin's effectiveness is controversial, and its safety when used over a prolonged period is unclear.

Some studies find that taking melatonin supplements before bedtime for several days after arrival in a new time zone can make it easier to fall asleep at the proper time. Other studies find that melatonin does not help to relieve jet lag.

Be aware that adjusting to a new time zone may take several days. If you are going to be away for just a few days, it may be better to stick to your original sleep and wake times as much as possible, rather than adjusting your biological clock too many times in rapid succession.

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Note: All information on IAmSoSleepy.com is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.