From the Guidelines
To minimize jet lag, melatonin supplements (0.5-5mg) taken 30 minutes before bedtime at the destination can help adjust the sleep cycle, and it is recommended to stay hydrated, avoid alcohol and caffeine, and try to sleep if it's nighttime at the destination 1. When traveling across multiple time zones, it is essential to consider the impact of desynchronosis, or jet lag, on the body's internal clock. The severity of this disorder is proportional to the number of time zones crossed and the cumulative sleep loss.
- Primary interventions that target improved sleeping behavior, limit perceived fatigue, and improve motivation are crucial.
- Light is the most powerful external regulator of circadian rhythms, and spending time outdoors in natural light upon arrival can help reset the circadian rhythm.
- Dietary manipulations, such as moderating food amount, type, and intake patterns, have been proposed, but the evidence does not support any method unequivocally 1.
- Oral melatonin, slow-release caffeine, or a combination of the two may reduce the negative consequences of jet lag, but all pharmacological sleep interventions should be overseen by a medical doctor 1. During the flight, it is recommended to:
- Inform the cabin crew about any medical conditions to raise awareness and avoid unnecessary misunderstandings 1.
- Ensure appropriate hydration and avoid alcohol consumption, as it may alter cognitive function and trigger anxious states, disinhibition, and delirium 1.
- Avoid excessive consumption of caffeine or tea, as they may have diuretic effects 1.
- Take small quantities of food multiple times during the flight, and avoid food rich in fibers, as gastric emptying is reduced during flight 1. Upon arrival, it is crucial to adapt to the local time zone as quickly as possible, and taking medication according to the local time can help minimize the effects of jet lag 1.
From the Research
Treatment for Desynchronosis (Jet Lag)
The treatment for desynchronosis, also known as jet lag, involves various strategies to help the body adjust to the new time zone. Some of these strategies include:
- Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light 2
- Timed exposure to and avoidance of light 3
- Use of artificial light enriched with short wavelengths 3
- Timed use of the chronobiotic melatonin to hasten adaptation 3
- Administration of melatonin at local bedtime to resynchronize the circadian oscillator 4
Melatonin and Jet Lag
Melatonin has been found to be highly effective for treating the range of symptoms that accompany transmeridian air travel 4. It acts on MT(1) and MT(2) melatonin receptors located in the hypothalamic suprachiasmatic nuclei, the site of the body's master circadian clock. Melatonin resets disturbed circadian rhythms and promotes sleep in jet lag and other circadian rhythm sleep disorders. However, the efficacy of melatonin on better sleep and performance is still a topic of discussion, and more research is needed to determine the optimal dosage and timing of melatonin intake 5, 4, 6.
Other Factors that Help Prevent and Treat Jet Lag
Other factors that can help prevent and treat jet lag include: