From the Guidelines
The most effective treatment for desynchronosis (jet lag) involves a multifaceted approach, including gradual adjustment of sleep schedule, exposure to natural sunlight, and consideration of melatonin supplements, as evidenced by recent studies 1. To mitigate the effects of jet lag, it is essential to start by gradually shifting your sleep schedule a few days before travel, moving bedtime earlier or later depending on your destination. Upon arrival, expose yourself to natural sunlight during daylight hours in the new location to help reset your circadian rhythm. Some key considerations for managing jet lag include:
- Staying hydrated throughout your journey
- Avoiding excessive alcohol and caffeine, which can disrupt sleep patterns
- Considering melatonin supplements (typically 0.5-5mg) taken 30 minutes before bedtime at your destination to help signal to your body that it's time to sleep
- For short trips (1-2 days), considering maintaining your home schedule if possible
- Under medical supervision, using short-acting sleep medications like zolpidem (Ambien, 5-10mg) or zaleplon (Sonata, 5-10mg) for the first few nights, due to potential side effects. These approaches work because they help realign your body's internal clock with the external light-dark cycle of your new location, addressing the fundamental cause of jet lag—the mismatch between your internal circadian rhythm and the local time at your destination, as supported by the findings of 1.
From the Research
Treatment Options for Desynchronosis (Jet Lag)
- Non-pharmacological interventions, such as timely exposure to light and darkness, physical activity, diet, and chiropractic treatment, have been studied as potential treatments for jet lag, but the evidence is limited and inconclusive 2
- Melatonin has been shown to be effective in reducing jet lag symptoms, particularly when taken close to the target bedtime at the destination 3, 4
- The optimal dosage of melatonin for jet lag treatment is between 0.5 and 5mg, with higher doses appearing to be no more effective 4
- The timing of melatonin administration is crucial, with doses taken at the wrong time potentially causing sleepiness and delaying adaptation to local time 4
Pharmacological Interventions
- Melatoninergic drugs, such as ramelteon and agomelatine, have been proposed as potential treatments for jet lag, but larger trials are needed to confirm their effectiveness 3, 5
- Chronobiotic drugs, which can hasten adaptation of the circadian system, may also be useful in treating jet lag, but more research is needed 5
Prevention and Treatment Strategies
- Ensuring adequate sleep, appropriate timing of exposure to bright light, and treatment with melatonin are all recommended strategies for preventing and treating jet lag 6
- Other factors, such as timed exercise, timed and selective diets, and social stimuli, may also be useful in preventing and treating jet lag, but more research is needed to confirm their effectiveness 6