Jet lag results from rapid timezone changes outpacing the body’s circadian system. Jet lag treatment uses evidence-based strategies to accelerate adjustment. Symptoms typically improve within 5-7 days but can be reduced with proper approach.
Symptoms
- Insomnia at desired bedtime
- Sleepiness at inappropriate times
- Fatigue, cognitive issues
- GI symptoms
- Mood changes
Worse with eastward travel (must advance circadian rhythm) than westward.
Pre-travel preparation
- Shift sleep schedule 1-2 hours toward destination 3-4 days before
- Adjust meal times
- Get adequate sleep before trip
- Stay hydrated
During flight
- Set watch to destination time
- Sleep when destination is sleeping
- Stay hydrated
- Limit alcohol
- Move around periodically
At destination
Light exposure:
- Eastward travel: morning light at destination
- Westward travel: evening light to delay rhythm
- Use sunglasses to block light when needed
Schedule:
- Adopt local schedule immediately
- Avoid long naps
- Eat at local meal times
- Force activity during local day
Melatonin for jet lag
Strong evidence for jet lag specifically:
- Low dose (0.5-3 mg)
- Take at destination’s local bedtime
- For 3-5 nights
- Most effective for eastward travel
Sleep medications
Short-term use of sleep medications acceptable for severe jet lag. Discuss with provider before trip.
Frequently Asked Questions
How long does jet lag last?
Typically 1 day per timezone crossed. Most resolve by 5-7 days.
Why is eastward travel harder?
Body more easily delays than advances rhythm.
Does melatonin really help?
Yes — substantial evidence for jet lag.
Should I sleep on the plane?
Strategic — sleep when destination is sleeping.
What about long-distance crew?
Pilots and flight attendants face chronic circadian disruption. Specific strategies recommended.
The bottom line on jet lag treatment
Light timing, melatonin, schedule adjustment all help. Most resolves within a week. Pre-travel preparation reduces severity.