Materiały źródłowe

• #1 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #2 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag is one of those common medical problems, to which most people dont give a serious thought. However, it is intricately intertwined with our normal circadian rhythm. It is classified as a sleep disorder. […] Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. Most people who have experienced an overseas flight have experienced jet lag and its deleterious effect on sleep. It occurs because of disruption of the circadian rhythm due to rapid transition across time zones, resulting in asynchrony between the local time and the human circadian clock (which is normally regulated by the solar lightdark cycle). Internal signals for wakefulness and sleep are thrown in disarray due to mismatch with the local lightdark cycle.

• #3 Jet Lag: What It Is, Symptoms, Treatment & Prevention

  https://my.clevelandclinic.org/health/diseases/12781-jet-lag

  Jet lag is a common but short-lived sleep problem you can get after traveling across more than three time zones. […] Jet lag is a type of circadian rhythm sleep disorder. […] Jet lag can happen to anyone, but certain factors make getting it more likely. […] Jet lag is typically a short-term issue that goes away after your body’s circadian rhythm has adjusted to the local time. […] Researchers have yet to uncover a jet lag cure. […] Jet lag is a common problem. People of all ages can experience it while traveling long distances (more than three time zone changes) by plane. You may feel minor to moderate sleep disturbances or other symptoms as your body adjusts to a new sleep-wake cycle at your destination.

• #4 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #5 Sleep Problems: Dealing With Jet Lag | Kaiser Permanente

  https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.sleep-problems-dealing-with-jet-lag.ug4997

  Jet lag is a sleep problem that happens when you fly across two or more time zones. Most people need to cross three time zones to notice it. The more time zones you cross, the worse it may be. It’s usually worse when you fly east rather than west. You may have trouble sleeping. You may be sleepy during the day. Other symptoms include feeling weak, losing your appetite, or being constipated. Most people get better 3 to 4 days after their flight. […] You may be able to prevent or reduce the symptoms of jet lag. Here are some things you might try. […] Melatonin is a hormone that your body makes. It regulates the cycle of sleeping and waking. Taking a melatonin supplement may help „reset” your biological clock. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] A medicine may help you sleep after you arrive at your destination.

• #6 Jet lag – UpToDate

  https://www.uptodate.com/contents/jet-lag

  INTRODUCTION […] Air travel allows individuals to traverse time zones faster than the internal clock, or circadian rhythm, can adjust. This results in desynchrony between the external light-dark cycle and the endogenous circadian rhythm. Jet lag ensues, which manifests as impaired alertness during the desired wake time and/or difficulty sleeping during the allotted time for sleep at the destination. […] This topic reviews the underlying pathophysiology, clinical features, evaluation, and treatment of jet lag. Other circadian rhythm sleep-wake disorders are reviewed separately. (See „Overview of circadian rhythm sleep-wake disorders”.) […] EPIDEMIOLOGY […] The prevalence of jet lag is unknown. When international business travelers were surveyed, almost 70 percent reported that jet lag was present „fairly often” or „always”. The impact of age and sex on the likelihood of developing jet lag has not been clearly defined, although older adults may be less likely to experience symptoms of jet lag.

• #7 Jet lag and sleep phase disorders – Symptoms, diagnosis and treatment | BMJ Best Practice US

  https://bestpractice.bmj.com/topics/en-us/1017

  Jet lag and sleep phase disorders affect millions of travelers worldwide. […] Rapid change in time zone produces a constellation of symptoms called jet lag disorder. […] Symptoms include difficulty initiating and maintaining sleep, reduced daytime alertness, general malaise, and gastrointestinal symptoms. […] Severity of symptoms depends on the number of time zones crossed, times of travel, quality of sleep in flight, circadian time cues at the place of travel, individual propensity, and direction of travel. […] A temporary condition; symptoms are self-limited. Treatments include melatonin and alteration of light exposure. […] Jet lag disorder is a temporary desynchronization between endogenous body rhythms and exogenous environmental rhythms, caused by rapid transmeridian travel across different time zones, leading to sleep disturbance, reduced alertness, general malaise, and gastrointestinal symptoms.

• #8 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #9 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #10 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #11 Jet lag prevention – UF Health

  https://ufhealth.org/care-sheets/jet-lag-prevention

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt.

• #12 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #13 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #14 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #15 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] A key influence on circadian rhythms is sunlight. Light affects the regulation of melatonin, a hormone that helps cells throughout the body work together. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. […] Factors that increase the likelihood you’ll experience jet lag include: The more time zones you cross, the more likely you are to feel jet lag.

• #16 Jet lag – UpToDate

  https://www.uptodate.com/contents/jet-lag

  PATHOPHYSIOLOGY […] Circadian rhythms are the near 24-hour endogenous processes that allow an organism to react in an appropriate manner to environmental light-dark changes caused by the earth’s rotation every 24 hours. One of the most obvious outputs of the circadian timing system is the sleep-wake cycle, which typically aligns to the light-dark cycle. […] The circadian rhythm of sleep and wake is paralleled by the secretion of melatonin and oscillation of core body temperature (CBT): […] […] […] General instructions for managing jet lag

• #17 Jet Lag: How to Adjust to New Sleep Patterns During Travel

  https://www.webmd.com/sleep-disorders/sleep-travel

  Jet lag is a temporary sleep disorder you can get after traveling quickly across multiple time zones. It happens because your internal body clock is not yet aligned with your new local time. So you might feel sleepy during the day and alert at night. […] Jet lag is a sleep disorder you only get after traveling quickly (usually flying) across at least two time zones. It only goes away when your body gets used to your new time zone. […] Jet lag is a problem with your circadian rhythm, the body’s internal sleep-and-wake schedule. Circadian rhythms are roughly 24-hour cycles that determine when you feel sleepy and when you feel alert, among other things. […] Jet lag can happen to anyone. But you’re at a higher risk of having it or having worse symptoms if you: Fly east: Studies suggest that people who travel east are likely to have more serious jet lag than those who fly west.

• #18 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] A key influence on circadian rhythms is sunlight. Light affects the regulation of melatonin, a hormone that helps cells throughout the body work together. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. […] Factors that increase the likelihood you’ll experience jet lag include: The more time zones you cross, the more likely you are to feel jet lag.

• #19 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. […] Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone.

• #20 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #21 Jet lag buster: Tips for smooth travel

  https://newsroom.osfhealthcare.org/jet-lag-buster-tips-for-smooth-travel/

  Jet lag is a condition which is called circadian rhythm disruption, says Nadeem Ahmed, MD, pulmonologist with OSF HealthCare. […] Jet lag can be a sleep disruptor, Dr. Ahmed says, for a number of reasons. […] People usually take two to three days to fully adjust, but if you do some of these steps we talked about, it can shorten the time significantly and help you adjust, Dr. Ahmed says. […] The short answer: with caution. Dr. Ahmed recommends avoiding prescription sleep medication while traveling as other options may be more beneficial. […] The adjustment time for jet lag is minimal. It is just the circadian rhythm thats getting off-set or reset depending how you look at it. No, theres no long-term effects to it, Dr. Ahmed emphasizes.

• #22 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] A key influence on circadian rhythms is sunlight. Light affects the regulation of melatonin, a hormone that helps cells throughout the body work together. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. […] Factors that increase the likelihood you’ll experience jet lag include: The more time zones you cross, the more likely you are to feel jet lag.

• #23 Jet Lag: How to Adjust to New Sleep Patterns During Travel

  https://www.webmd.com/sleep-disorders/sleep-travel

  Jet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. […] It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] There’s no cure for jet lag. Though it will go away on its own as your body clock syncs with the local time zone, some remedies can manage symptoms and help your body adjust. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] Talk to your doctor before taking any medications. They can advise you on which is best for you, any side effects you might have, and how to take them. […] Its best to take these medications only when other methods fail to help you manage jet lag.

• #24 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle. […] A key influence on circadian rhythms is sunlight. Light affects the regulation of melatonin, a hormone that helps cells throughout the body work together. […] Some research shows that changes in cabin pressure and high altitudes associated with air travel may contribute to some symptoms of jet lag, regardless of travel across time zones. […] Factors that increase the likelihood you’ll experience jet lag include: The more time zones you cross, the more likely you are to feel jet lag.

• #25 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #26 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #27 Sleep Awareness: Tips for Jet Lag – ENT Health

  https://www.enthealth.org/be_ent_smart/sleep-awareness-tips-for-jet-lag/

  Jet lag is a circadian rhythm sleep disorder that occurs when your internal clocks schedule does not match the wake-sleep cycle where you are currently located. […] Jet lag typically occurs with long-distance air travel when you are crossing three or more time zones. […] Jet lag is a temporary condition and resolves when the internal clock adjusts to the new time zone. However, for certain populations, such as pilots and business travelers, the chronic state of an out-of-sync circadian rhythm can lead to other sleep disorders, such as insomnia. […] Common sleep disorder symptoms may include: Trouble falling asleep at night, Impaired cognitive function, Emotional stress, Stomach problems, Impaired physical function, Sensation of malaise. […] According to the American Academy of Sleep Medicine, if you answer yes to the following questions, then you may have jet lag: Have you traveled by air across at least two time zones? Do you have trouble sleeping, or are you very sleepy during the day? Do you have difficulty functioning normally or have a feeling of mild sickness or stomach problems within one to two days after travel?

• #28 Sleep Awareness: Tips for Jet Lag – ENT Health

  https://www.enthealth.org/be_ent_smart/sleep-awareness-tips-for-jet-lag/

  Jet lag is a circadian rhythm sleep disorder that occurs when your internal clocks schedule does not match the wake-sleep cycle where you are currently located. […] Jet lag typically occurs with long-distance air travel when you are crossing three or more time zones. […] Jet lag is a temporary condition and resolves when the internal clock adjusts to the new time zone. However, for certain populations, such as pilots and business travelers, the chronic state of an out-of-sync circadian rhythm can lead to other sleep disorders, such as insomnia. […] Common sleep disorder symptoms may include: Trouble falling asleep at night, Impaired cognitive function, Emotional stress, Stomach problems, Impaired physical function, Sensation of malaise. […] According to the American Academy of Sleep Medicine, if you answer yes to the following questions, then you may have jet lag: Have you traveled by air across at least two time zones? Do you have trouble sleeping, or are you very sleepy during the day? Do you have difficulty functioning normally or have a feeling of mild sickness or stomach problems within one to two days after travel?

• #29 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #30 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #31 Jet Lag: How to Adjust to New Sleep Patterns During Travel

  https://www.webmd.com/sleep-disorders/sleep-travel

  Jet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. […] It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] There’s no cure for jet lag. Though it will go away on its own as your body clock syncs with the local time zone, some remedies can manage symptoms and help your body adjust. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] Talk to your doctor before taking any medications. They can advise you on which is best for you, any side effects you might have, and how to take them. […] Its best to take these medications only when other methods fail to help you manage jet lag.

• #32 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag symptoms usually occur within a day or two after traveling across at least two time zones. Symptoms are likely to be worse or last longer the farther you travel. This is especially true if you fly east. It usually takes about a day to recover for each time zone crossed.

• #33 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #34 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #35 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #36 Jet Lag – Harvard Health

  https://www.health.harvard.edu/a_to_z/jet-lag-a-to-z

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] The effects of jet lag go beyond being tired for a few extra hours. Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] Symptoms of jet lag can be mild or severe, depending on the number of time zones you cross and your sensitivity to such changes. […] For each time zone crossed during travel, it takes about a day to adjust to the new environment. […] Although nothing will prevent jet lag completely, travelers can do a few things to limit its effects: […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days.

• #37 What are the remedies to ease the symptoms of Jet Lag?

  https://www.careinsurance.com/blog/travel-insurance-articles/tips-to-ease-the-symptoms-of-jet-lag-after-an-international-flight

  The symptoms of Jet Lag last at least a day. However, this may vary depending on how far you travel. […] Suppose you have travelled across five time zones; then your body may take 2-5 days to recover from the symptoms of Jet Lag. […] Symptoms of Jet Lag may be undeniably irritating, especially when you plan a trip and forget to keep the necessary cures for the problem! […] If you are travelling to the east, experts suggest that taking a nap after boarding the flight helps prevent jet lag. […] Natural sunlight would be our first answer! Having natural sunlight can help you adapt to the local environment and cure symptoms of Jet Lag sooner. […] Thus, you should avoid taking alcohol during your flight. […] Jet Lag affects you even more if you are already tired! […] Discomfort during the flight may lead to uncomfortable sleep that may worsen the symptoms of Jet Lag.

• #38 Sleep Problems: Dealing With Jet Lag | Kaiser Permanente

  https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.sleep-problems-dealing-with-jet-lag.ug4997

  Jet lag is a sleep problem that happens when you fly across two or more time zones. Most people need to cross three time zones to notice it. The more time zones you cross, the worse it may be. It’s usually worse when you fly east rather than west. You may have trouble sleeping. You may be sleepy during the day. Other symptoms include feeling weak, losing your appetite, or being constipated. Most people get better 3 to 4 days after their flight. […] You may be able to prevent or reduce the symptoms of jet lag. Here are some things you might try. […] Melatonin is a hormone that your body makes. It regulates the cycle of sleeping and waking. Taking a melatonin supplement may help „reset” your biological clock. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] A medicine may help you sleep after you arrive at your destination.

• #39 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #40

  https://wwwnc.cdc.gov/travel/page/jet-lag

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance. Fortunately, you can take steps to minimize the effects of jet lag. […] If you struggle with jet lag, talk to your doctor about taking medicine or other sleep aids to help you sleep. […] Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] A combination of these steps will help you overcome jet lag more quickly.

• #41 Jet lag | Better Health Channel

  https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag

  Jet lag is a type of fatigue caused by travelling across different time zones. […] The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone approximately one day for each hour of time zone changes. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] If you are flying westward, try to go to sleep as late as possible for two to three days before you leave. This will make it easier to adapt to the new location. […] The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on home time. […] Suggestions on adjusting to your new time zone include: Expose yourself to daylight or, if this is not possible, bright light to help reset your body clock.

• #42 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Prepare for jet lag before you go and on the plane. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. If you have an important event, try to arrive a few days early so your body can adjust to the new time zone. Be well rested before you start to travel. If you are flying east, go to bed 1 hour earlier each night for a few days before your trip. If you’re flying west, go to bed 1 hour later each night instead. But if your trip will last 2 days or less, you may choose to stay on your home time. Set your watch to your new time zone as you start flying. If it’s nighttime at your destination, try to sleep on the plane. Sleep masks, earplugs, and headphones may help. If it’s daytime at your destination, try to stay awake. On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine.

• #43 Jet lag symptoms: recognize and manage them

  https://www.cvs.com/learn/wellness/general-wellness/managing-jet-lag

  Strategies that use products include the following: Light and sound blockers. Try using ear plugs and eye masks to tune out your surroundings, especially if you’re staying somewhere noisy. Sleep aids. If you need a little extra help, consult your health care provider about taking melatonin. Melatonin is a hormone produced by the brain in response to darkness, so taking it in supplement form can help you get to sleep and get the timing of your circadian rhythm back on track. […] “There is no way to avoid jet lag completely,” says Dr. Harris. “But there are a number of things people can do to help minimize its effects.” One way is to shift your sleep and wake times before you leave for your trip. Dr. Wu recommends doing this about one week in advance. If you’re westbound, “let yourself start sleeping later into the morning and going to bed later, if you can swing that kind of schedule shift,” she says. Going eastward is slightly more challenging because it requires waking up earlier and going to bed earlier. “Start moving the wake time first,” Dr. Wu adds. Then you can start going to bed earlier, too. Melatonin can help here if needed, but consult a health care provider first. “Taking melatonin leading up to a trip at the correct time will start to shift your internal clock even before you travel,” she says.

• #44 Jet lag | Better Health Channel

  https://www.betterhealth.vic.gov.au/health/healthyliving/jet-lag

  Jet lag is a type of fatigue caused by travelling across different time zones. […] The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone approximately one day for each hour of time zone changes. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] If you are flying westward, try to go to sleep as late as possible for two to three days before you leave. This will make it easier to adapt to the new location. […] The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on home time. […] Suggestions on adjusting to your new time zone include: Expose yourself to daylight or, if this is not possible, bright light to help reset your body clock.

• #45 Jet lag treatment in New York – Dr. Jim Dhrymes

  https://drdhrymes.com/jet-lag/

  Jet lag is a phenomenon that occurs when traveling across several time zones. It can cause a variety of symptoms varying in severity from a minor annoyance to significant impairment in normal functioning and varying in type throughout multiple organ systems. These symptoms can include lethargy and an inability to maintain sleep, GI upset, diarrhea, depressed or irritable mood, difficulty concentrating, and myalgias to name a few. Travelers have long sought a remedy to this condition given the degree of discomfort it can cause. […] Though the common understanding is that these symptoms are related to a change in time zones, more specifically, they are related to an abrupt change in the time of eyes’ exposure to light. […] Thus, though symptoms occur in both directions, even without changing anything, the sleep-wake cycle will more naturally (albeit gradually) acclimate to a change from west to east rather than east to west.

• #46

• #47 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] Sleep makes up one-third of our lives, yet its often overlooked as a big component of health, and its undervalued in terms of what it can do for so many bodily systems, Camacho says. By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #48 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip.

• #49 Jet lag symptoms: recognize and manage them

  https://www.cvs.com/learn/wellness/general-wellness/managing-jet-lag

  Strategies that use products include the following: Light and sound blockers. Try using ear plugs and eye masks to tune out your surroundings, especially if you’re staying somewhere noisy. Sleep aids. If you need a little extra help, consult your health care provider about taking melatonin. Melatonin is a hormone produced by the brain in response to darkness, so taking it in supplement form can help you get to sleep and get the timing of your circadian rhythm back on track. […] “There is no way to avoid jet lag completely,” says Dr. Harris. “But there are a number of things people can do to help minimize its effects.” One way is to shift your sleep and wake times before you leave for your trip. Dr. Wu recommends doing this about one week in advance. If you’re westbound, “let yourself start sleeping later into the morning and going to bed later, if you can swing that kind of schedule shift,” she says. Going eastward is slightly more challenging because it requires waking up earlier and going to bed earlier. “Start moving the wake time first,” Dr. Wu adds. Then you can start going to bed earlier, too. Melatonin can help here if needed, but consult a health care provider first. “Taking melatonin leading up to a trip at the correct time will start to shift your internal clock even before you travel,” she says.

• #50 Jet lag symptoms: recognize and manage them

  https://www.cvs.com/learn/wellness/general-wellness/managing-jet-lag

  The exception, however, is if you are taking a short trip. “If you’re only traveling for one to three days, it’s best to try sticking to your normal sleep and wake times as much as possible,” says Dr. Harris. By the time you get past your jet lag, you may already be heading home. There are also several things you can do on the plane ride itself to keep yourself comfortable and your body from experiencing as few disruptions as possible. If it is currently nighttime at your destination, try to sleep on the plane. If it is currently daytime at your destination while you’re on your flight, resist the urge to sleep. And drink plenty of water before, during and after your flight, because dehydration can make jet lag worse. Similarly, it’s best to avoid caffeine and alcohol unless you’re drinking coffee to help you stay awake at appropriate times. “The body is very resilient,” says Dr. Wu. “Jet lag doesn’t mean you’re doing permanent damage to your health. And it doesn’t mean you can’t have fun when you’re on vacation.” So, try to relax and enjoy the ride.

• #51 Sleep Problems: Dealing With Jet Lag | Kaiser Permanente

  https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.sleep-problems-dealing-with-jet-lag.ug4997

  Jet lag is a sleep problem that happens when you fly across two or more time zones. Most people need to cross three time zones to notice it. The more time zones you cross, the worse it may be. It’s usually worse when you fly east rather than west. You may have trouble sleeping. You may be sleepy during the day. Other symptoms include feeling weak, losing your appetite, or being constipated. Most people get better 3 to 4 days after their flight. […] You may be able to prevent or reduce the symptoms of jet lag. Here are some things you might try. […] Melatonin is a hormone that your body makes. It regulates the cycle of sleeping and waking. Taking a melatonin supplement may help „reset” your biological clock. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] A medicine may help you sleep after you arrive at your destination.

• #52 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #53 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #54 Jet Lag | Brain Institute | OHSU

  https://www.ohsu.edu/brain-institute/jet-lag

  Rapid travel across several time zones disturbs normal body rhythm and produces many physical and psychological stresses on the body. Commonly referred to as jet lag, the medical term is „circadian dysrhythmia,” and while this rarely causes any severe problems, a few days of discomfort may take place before your body adjusts to your new time zone. […] The symptoms of jet lag may resemble other conditions or medical problems. Consult a physician for diagnosis. […] There is nothing that eliminates jet lag entirely. The following tips will, however, help to minimize its effects and help you to recover more quickly: Drink plenty of beverages to keep yourself well hydrated during your flight. Avoid alcoholic and caffeinated beverages. Eat smaller meals that are high in protein and low in fat before, during, and just after your flight. Try going to bed earlier than usual for a few days before an eastbound flight; if flying westbound, stay up later than usual. Set your watch to your destination during your flight to begin making the psychological adjustment to your new time zone. If arriving early in the morning at your destination, sleep as much as you can during the flight, then try to make it through the day and go to bed early that evening. If arriving at your destination in the evening, plan to go to bed shortly after you arrive.

• #55 Jet Lag | Brain Institute | OHSU

  https://www.ohsu.edu/brain-institute/jet-lag

  Rapid travel across several time zones disturbs normal body rhythm and produces many physical and psychological stresses on the body. Commonly referred to as jet lag, the medical term is „circadian dysrhythmia,” and while this rarely causes any severe problems, a few days of discomfort may take place before your body adjusts to your new time zone. […] The symptoms of jet lag may resemble other conditions or medical problems. Consult a physician for diagnosis. […] There is nothing that eliminates jet lag entirely. The following tips will, however, help to minimize its effects and help you to recover more quickly: Drink plenty of beverages to keep yourself well hydrated during your flight. Avoid alcoholic and caffeinated beverages. Eat smaller meals that are high in protein and low in fat before, during, and just after your flight. Try going to bed earlier than usual for a few days before an eastbound flight; if flying westbound, stay up later than usual. Set your watch to your destination during your flight to begin making the psychological adjustment to your new time zone. If arriving early in the morning at your destination, sleep as much as you can during the flight, then try to make it through the day and go to bed early that evening. If arriving at your destination in the evening, plan to go to bed shortly after you arrive.

• #56 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Prepare for jet lag before you go and on the plane. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. If you have an important event, try to arrive a few days early so your body can adjust to the new time zone. Be well rested before you start to travel. If you are flying east, go to bed 1 hour earlier each night for a few days before your trip. If you’re flying west, go to bed 1 hour later each night instead. But if your trip will last 2 days or less, you may choose to stay on your home time. Set your watch to your new time zone as you start flying. If it’s nighttime at your destination, try to sleep on the plane. Sleep masks, earplugs, and headphones may help. If it’s daytime at your destination, try to stay awake. On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine.

• #57 Coping With Jet Lag and Sleepiness

  https://www.webmd.com/sleep-disorders/features/jet-lag-remedies

  Drink water before, during, and after your flight to counteract dehydration. […] Get up and walk around periodically, do some static exercises, and stretch on the flight. […] Melatonin naturally secreted in our bodies helps regulate our circadian rhythms so that we sleep at night. […] Exposure to sunlight helps regulate our circadian rhythms. […] Some frequent fliers swear by jet lag diets — such as eating a heavy diet for a few days before travel and fasting on flight day. […] A bath can ease sore muscles from travel and help you relax and wind down. […] An eye mask or earplugs may help you sleep on the plane and at your destination. […] If you fly frequently and jet lag is a problem, consider seeing a sleep specialist — a physician or psychologist who has specialized training in sleep medicine.

• #58 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Preventing-Jet-Lag.aspx

  Jet lag is a condition that commonly affects travellers who fly across several times zones on a plane, due to changes in the circadian rhythm and the bodys natural body clock. Although the absolute prevention of jet lag is not possible, the effects of the condition can be reduced with the implementation of specific techniques. […] The following techniques can help to reduce symptoms of jet lag when implemented before the flight across international time zones. […] The following techniques can help to reduce symptoms of jet lag when implemented during the flight across international time zones. […] The following techniques can help to reduce symptoms of jet lag after a flight across international time zones. […] Melatonin is sometimes recommended as a nutritional supplement to prevent jet lag, due to its action on the circadian rhythm of the body. However, the evidence to support this recommendation in practice is controversial.

• #59 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #60 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Help yourself adjust once you arrive. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. Try to change your schedule to the new time as soon as you can. For example, if you arrive at 4 p.m., do your best to stay awake until your usual bedtime. Get up in the morning instead of sleeping late. Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. To avoid light in the morning, stay indoors, such as by going to a mall or a museum. If you flew west, stay awake during daylight, and try to sleep after dark. This may help adjust your body clock and help your body make melatonin at the right time. Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] Ask your doctor about prescription sleeping medicine. A medicine may help you sleep after you arrive at your destination.

• #61 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #62 Jet Lag: How to Adjust to New Sleep Patterns During Travel

  https://www.webmd.com/sleep-disorders/sleep-travel

  Jet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. […] It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] There’s no cure for jet lag. Though it will go away on its own as your body clock syncs with the local time zone, some remedies can manage symptoms and help your body adjust. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] Talk to your doctor before taking any medications. They can advise you on which is best for you, any side effects you might have, and how to take them. […] Its best to take these medications only when other methods fail to help you manage jet lag.

• #63 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #64 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #65 Jet lag symptoms: recognize and manage them

  https://www.cvs.com/learn/wellness/general-wellness/managing-jet-lag

  The term jet lag first appeared in print around 1965, meaning efforts to find relief support have a head start of many decades. Coping strategies fall into two categories: practices and products. Some practices include the following: Getting some sunlight. Try using light to your advantage: “Once at your destination, spend time outside in natural sunlight to help regulate your circadian rhythm,” says Dr. Harris. Sleeping in darkness. That goes for the opposite, too. “At night in your new local time zone, you’ll want to have as little light exposure as possible,” says Dr. Wu. She also recommends avoiding blue-light-emitting devices, so put down your tablet or laptop a few hours before going to bed. Taking naps. Another natural way to help get over jet lag is to use naps wisely. If your energy is flagging during the day, resist the urge to zonk out for a few hours. Instead, try a short nap (think 20 minutes) “just to take the edge off the sleepiness,” Dr. Wu says. “Then try to stay up until your local time’s regular bedtime.”

• #66 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #67

• #68 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #69 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #70 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #71 Sleep Problems: Dealing With Jet Lag | Kaiser Permanente

  https://healthy.kaiserpermanente.org/health-wellness/health-encyclopedia/he.sleep-problems-dealing-with-jet-lag.ug4997

  Jet lag is a sleep problem that happens when you fly across two or more time zones. Most people need to cross three time zones to notice it. The more time zones you cross, the worse it may be. It’s usually worse when you fly east rather than west. You may have trouble sleeping. You may be sleepy during the day. Other symptoms include feeling weak, losing your appetite, or being constipated. Most people get better 3 to 4 days after their flight. […] You may be able to prevent or reduce the symptoms of jet lag. Here are some things you might try. […] Melatonin is a hormone that your body makes. It regulates the cycle of sleeping and waking. Taking a melatonin supplement may help „reset” your biological clock. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] A medicine may help you sleep after you arrive at your destination.

• #72 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Jet lag is a sleep problem that happens when you fly across two or more time zones. Most people need to cross three time zones to notice it. The more time zones you cross, the worse it may be. It’s usually worse when you fly east rather than west. You may have trouble sleeping. You may be sleepy during the day. Other symptoms include feeling weak, losing your appetite, or being constipated. Most people get better 3 to 4 days after their flight. […] Jet lag can happen to anyone. Your age, fitness, and health and how often you fly don’t make a difference in whether you get it. […] You may be able to prevent or reduce the symptoms of jet lag. Here are some things you might try. […] Try melatonin. Melatonin is a hormone that your body makes. It regulates the cycle of sleeping and waking. Taking a melatonin supplement may help „reset” your biological clock. Your doctor can recommend how much to take and when to take it. Your doctor may suggest that you: Take melatonin after dark on the day you travel and after dark for a few days after you arrive at your destination. Take melatonin in the evening for a few days before you fly.

• #73 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #74 Jet lag prevention Information | Mount Sinai – New York

  https://www.mountsinai.org/health-library/selfcare-instructions/jet-lag-prevention

  Circadian rhythm sleep disturbances; Jet lag disorder […] Your body follows a 24-hour internal clock called a circadian rhythm. It tells your body when to go to sleep and when to wake up. Cues from your environment, such as when the sun rises and sets, help set this internal clock. […] When you pass through different time zones, it can take your body a few days to adjust to the different time. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #75 Jet lag prevention – UF Health

  https://ufhealth.org/care-sheets/jet-lag-prevention

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt.

• #76 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #77 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Jet lag symptoms are common for international travel. It relates to the body’s normal day/night rhythm getting out of sync. The range of symptoms includes sleep disturbances, daytime fatigue, weakness, headache, sleepiness, and irritability. Most symptoms disappear by the fifth day after traveling across a 6-hour time zone. It is difficult to compensate for jet lag for trips shorter than 3 days and some would advise against attempting to do so. […] One way of shifting the melatonin peak to its physiological position is to take melatonin tablets and push or pull the peak blood levels by timing the tablets appropriately. […] Melatonin can produce sleepiness and reduced alertness. Persons taking melatonin should not drive, operate heavy machinery, or perform tasks requiring alertness for 4 to 5 hours after taking melatonin. The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms.

• #78 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Jet lag symptoms are common for international travel. It relates to the body’s normal day/night rhythm getting out of sync. The range of symptoms includes sleep disturbances, daytime fatigue, weakness, headache, sleepiness, and irritability. Most symptoms disappear by the fifth day after traveling across a 6-hour time zone. It is difficult to compensate for jet lag for trips shorter than 3 days and some would advise against attempting to do so. […] One way of shifting the melatonin peak to its physiological position is to take melatonin tablets and push or pull the peak blood levels by timing the tablets appropriately. […] Melatonin can produce sleepiness and reduced alertness. Persons taking melatonin should not drive, operate heavy machinery, or perform tasks requiring alertness for 4 to 5 hours after taking melatonin. The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms.

• #79 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #80 Jet Lag – Harvard Health

  https://www.health.harvard.edu/a_to_z/jet-lag-a-to-z

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] The effects of jet lag go beyond being tired for a few extra hours. Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] Symptoms of jet lag can be mild or severe, depending on the number of time zones you cross and your sensitivity to such changes. […] For each time zone crossed during travel, it takes about a day to adjust to the new environment. […] Although nothing will prevent jet lag completely, travelers can do a few things to limit its effects: […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days.

• #81 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag. There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #82 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag. There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #83 Jet Lag Sleep Disorder – Sleep Education by AASM

  https://sleepeducation.org/sleep-disorders/jet-lag/

  Jet lag is a temporary condition. It may begin after you travel across at least two time zones. The severity of the jet lag depends on how many time zones you cross and which direction you traveled. […] Jet lag can be worsened by: Sleep loss due to travel, Spending a long time sitting in an uncomfortable position, such as in an airplane, Stress, Caffeine and alcohol use, Air pressure or poor air quality. […] Jet lag is a circadian rhythm sleep disorder. Your circadian rhythms are your body’s internal clock that signals when you are supposed to feel sleepy or alert. […] There are remedies and behavioral adjustments that can help you overcome jet lag after you travel. […] Melatonin supplements can help your body adjust to jet lag by adjusting your circadian rhythms. […] Although not recommended routinely, your doctor can prescribe a hypnotic sleeping pill to help you get rest at the proper times when you first reach your destination or to help avoid sleep deprivation during the flight. […] Caffeine and alcohol use can interfere with your ability to fall asleep and stay asleep.

• #84 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. […] Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone.

• #85 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  Immediately adapting to your new schedule, drinking caffeine during the daytime, and managing your exposure to light are just a few of the interventions that may help reduce jet lag symptoms. […] If you are considering trying melatonin or another sleep aid, talk to your doctor. They will be able to advise you on if it interacts with any of your current medications or is safe for you to take.

• #86 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #87 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #88 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. […] Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone.

• #89 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #90 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #91 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #92 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag.

• #93 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Help yourself adjust once you arrive. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. Try to change your schedule to the new time as soon as you can. For example, if you arrive at 4 p.m., do your best to stay awake until your usual bedtime. Get up in the morning instead of sleeping late. Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. To avoid light in the morning, stay indoors, such as by going to a mall or a museum. If you flew west, stay awake during daylight, and try to sleep after dark. This may help adjust your body clock and help your body make melatonin at the right time. Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] Ask your doctor about prescription sleeping medicine. A medicine may help you sleep after you arrive at your destination.

• #94 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Help yourself adjust once you arrive. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. Try to change your schedule to the new time as soon as you can. For example, if you arrive at 4 p.m., do your best to stay awake until your usual bedtime. Get up in the morning instead of sleeping late. Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. To avoid light in the morning, stay indoors, such as by going to a mall or a museum. If you flew west, stay awake during daylight, and try to sleep after dark. This may help adjust your body clock and help your body make melatonin at the right time. Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] Ask your doctor about prescription sleeping medicine. A medicine may help you sleep after you arrive at your destination.

• #95 Sleep Problems: Dealing With Jet Lag | Cigna

  https://www.cigna.com/knowledge-center/hw/medical-topics/sleep-problems-ug4997

  If you have an important event, try to arrive a few days early so your body can adjust to the new time zone. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] Try to change your schedule to the new time as soon as you can. […] Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. […] Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] A medicine may help you sleep after you arrive at your destination.

• #96 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag. There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #97 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #98 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  Jet lag occurs when you travel quickly across time zones and your body’s usual rhythm falls out of sync. Your body will eventually adjust to its new time zone, but there are ways you can reduce jet lag symptoms. […] Proper hydration may help manage jet lag symptoms and travel fatigue, but more research is needed. […] The CDC recommends eating smaller meals to avoid stomach aches and other stomach problems, which can be symptoms of jet lag. […] Your exposure to light changes when you travel and change time zones, which can interrupt your internal clock. […] Consuming caffeine won’t cure jet lag, but it may be a tool to help you stay alert and focused during the daytime. […] Jet lag is a common condition that goes away after a few days or weeks. The symptoms of jet lag can be difficult to manage in your first few days of traveling to a different time zone.

• #99 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #100 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #101 Jet lag disorder // Middlesex Health

  https://middlesexhealth.org/learning-center/diseases-and-conditions/jet-lag-disorder

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] A few basic steps may help prevent jet lag or reduce its effects: […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep. […] Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines.

• #102 Do You Have Jet Lag? IV Therapy Might Be Your Answer: SmartClinic Urgent Care: Urgent Care

  https://www.mysmartclinic.com/blog/do-you-have-jet-lag-iv-therapy-might-be-your-answer

  Intravenous drip therapy is a convenient way to help your system reset so you can get back to your life without that persistent fatigue. It aims to replenish nutrient deficiencies and boost your health and wellness. […] If you know that youre coming home from a trip facing a packed calendar, you might want to schedule an appointment before you leave so you can get treatment shortly after your return. […] Because dehydration can make your jet lag symptoms worse, this alone can make a big difference. Hydration IV therapy helps you replenish fluids lost during travel, especially when youve spent hours in the dry air of an airplane. […] Our IV therapy for jet lag can deliver what your body needs to bounce back faster after travel. If you want to feel rested after your vacation even if youve crossed several time zones keep this tool in your back pocket.

• #103 Jet lag disorder – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027

  A few basic steps may help prevent jet lag or reduce its effects: If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #104 Jet lag myths debunked | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-myths-debunked

  Sleep medications are not necessary if light-dark exposure is timed properly to reset the clock. […] Caffeine can be a useful tool to help manage jet lag and ensure that you stay awake at the right time to see light. […] Food is a weak time cue for resetting the clock in the brain, and there is currently no accepted method for using food or fasting for resetting circadian rhythms. […] Supplements claimed to help with jet lag symptoms, without resetting the underlying clock disorder, are not addressing the cause of jet lag. […] Exercise needs to be timed as part of the overall light-dark exposure plan. […] Light needs to be timed according to your circadian clock, not clock time, using a science-based plan. […] Just like light exposure, light avoidance must be timed according to the Phase Response Curve for light.

• #105 Jet lag treatment in New York – Dr. Jim Dhrymes

  https://drdhrymes.com/jet-lag/

  Jet lag is a phenomenon that occurs when traveling across several time zones. It can cause a variety of symptoms varying in severity from a minor annoyance to significant impairment in normal functioning and varying in type throughout multiple organ systems. These symptoms can include lethargy and an inability to maintain sleep, GI upset, diarrhea, depressed or irritable mood, difficulty concentrating, and myalgias to name a few. Travelers have long sought a remedy to this condition given the degree of discomfort it can cause. […] Though the common understanding is that these symptoms are related to a change in time zones, more specifically, they are related to an abrupt change in the time of eyes’ exposure to light. […] Thus, though symptoms occur in both directions, even without changing anything, the sleep-wake cycle will more naturally (albeit gradually) acclimate to a change from west to east rather than east to west.

• #106 Jet Lag

  https://healthlibrary.uwmedicine.org/Library/Encyclopedia/22,primary-care-jet-lag

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag. There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #107 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  Jet lag occurs when you travel quickly across time zones and your body’s usual rhythm falls out of sync. Your body will eventually adjust to its new time zone, but there are ways you can reduce jet lag symptoms. […] Proper hydration may help manage jet lag symptoms and travel fatigue, but more research is needed. […] The CDC recommends eating smaller meals to avoid stomach aches and other stomach problems, which can be symptoms of jet lag. […] Your exposure to light changes when you travel and change time zones, which can interrupt your internal clock. […] Consuming caffeine won’t cure jet lag, but it may be a tool to help you stay alert and focused during the daytime. […] Jet lag is a common condition that goes away after a few days or weeks. The symptoms of jet lag can be difficult to manage in your first few days of traveling to a different time zone.

• #108 How to Get Over Jet Lag: 8 Tips and Suggestions

  https://www.healthline.com/health/healthy-sleep/how-to-get-over-jet-lag

  Jet lag occurs when you travel quickly across time zones and your body’s usual rhythm falls out of sync. Your body will eventually adjust to its new time zone, but there are ways you can reduce jet lag symptoms. […] Proper hydration may help manage jet lag symptoms and travel fatigue, but more research is needed. […] The CDC recommends eating smaller meals to avoid stomach aches and other stomach problems, which can be symptoms of jet lag. […] Your exposure to light changes when you travel and change time zones, which can interrupt your internal clock. […] Consuming caffeine won’t cure jet lag, but it may be a tool to help you stay alert and focused during the daytime. […] Jet lag is a common condition that goes away after a few days or weeks. The symptoms of jet lag can be difficult to manage in your first few days of traveling to a different time zone.

• #109 Jet lag myths debunked | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-myths-debunked

  Sleep medications are not necessary if light-dark exposure is timed properly to reset the clock. […] Caffeine can be a useful tool to help manage jet lag and ensure that you stay awake at the right time to see light. […] Food is a weak time cue for resetting the clock in the brain, and there is currently no accepted method for using food or fasting for resetting circadian rhythms. […] Supplements claimed to help with jet lag symptoms, without resetting the underlying clock disorder, are not addressing the cause of jet lag. […] Exercise needs to be timed as part of the overall light-dark exposure plan. […] Light needs to be timed according to your circadian clock, not clock time, using a science-based plan. […] Just like light exposure, light avoidance must be timed according to the Phase Response Curve for light.

• #110 Sleep Problems: Dealing With Jet Lag – Legacy Pediatrics

  https://legacypediatrics.com/child-health-library/healthwise?DOCHWID=ug4997

  Help yourself adjust once you arrive. Take these steps. They have not been proved to reduce jet lag, but some people find them helpful. Try to change your schedule to the new time as soon as you can. For example, if you arrive at 4 p.m., do your best to stay awake until your usual bedtime. Get up in the morning instead of sleeping late. Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. To avoid light in the morning, stay indoors, such as by going to a mall or a museum. If you flew west, stay awake during daylight, and try to sleep after dark. This may help adjust your body clock and help your body make melatonin at the right time. Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] Ask your doctor about prescription sleeping medicine. A medicine may help you sleep after you arrive at your destination.

• #111 Sleep Problems: Dealing With Jet Lag | Cigna

  https://www.cigna.com/knowledge-center/hw/medical-topics/sleep-problems-ug4997

  If you have an important event, try to arrive a few days early so your body can adjust to the new time zone. […] On the plane, drink water to avoid dehydration. Avoid alcohol and drinks that contain caffeine. […] Try to change your schedule to the new time as soon as you can. […] Think about light exposure. If you flew east, try to avoid bright light in the morning, and get light in the afternoon. […] Caffeine may help you stay alert during the day after you arrive. But it also may make it harder to sleep at night. […] A medicine may help you sleep after you arrive at your destination.

• #112 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. These symptoms may be due to prolonged immobility, dehydration, and variable meal times which may or may not be related to the phenomenon of time zone transition. The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. Symptoms of jet lag can become chronic in frequent travelers, for example, flight crew and international executives. […] Jet lag is a clinical diagnosis. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #113 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] Sleep makes up one-third of our lives, yet its often overlooked as a big component of health, and its undervalued in terms of what it can do for so many bodily systems, Camacho says. By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #114 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] Sleep makes up one-third of our lives, yet its often overlooked as a big component of health, and its undervalued in terms of what it can do for so many bodily systems, Camacho says. By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #115 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Jet lag also carries health and safety implications. It compromises the immune function, increasing the risk of sickness during and after the trip. Also, jet-lagged employees are at an increased risk of drowsy driving accidents, particularly on the drive from the airport. […] Given its well-documented negative consequences, it’s astonishing that jet lag has not been addressed consistently in duty of care programs. In an era where global travel is increasingly integral to business operations, ignoring the negative effects of jet lag is a missed opportunity for employers to safeguard their workforce and optimize their performance. The myriad consequences of jet lag highlight the need for a more comprehensive approach to employee safety and wellness that encompasses the challenges posed by international travel.

• #116 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Jet lag also carries health and safety implications. It compromises the immune function, increasing the risk of sickness during and after the trip. Also, jet-lagged employees are at an increased risk of drowsy driving accidents, particularly on the drive from the airport. […] Given its well-documented negative consequences, it’s astonishing that jet lag has not been addressed consistently in duty of care programs. In an era where global travel is increasingly integral to business operations, ignoring the negative effects of jet lag is a missed opportunity for employers to safeguard their workforce and optimize their performance. The myriad consequences of jet lag highlight the need for a more comprehensive approach to employee safety and wellness that encompasses the challenges posed by international travel.

• #117 Jet Lag: How to Combat the Travel Condition That Disrupts Circadian Rhythm

  https://news.cuanschutz.edu/medicine/how-to-combat-jet-lag

  A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] Sleep makes up one-third of our lives, yet its often overlooked as a big component of health, and its undervalued in terms of what it can do for so many bodily systems, Camacho says. By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #118 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip.

• #119 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Incorporating a solution like Timeshifter is one effective way to address jet lag in your duty of care program. Timeshifter is a cutting-edge mobile app that utilizes a science-based algorithm to help travelers adjust their circadian rhythms as quickly as possible and minimize the effects of jet lag. […] By proactively addressing jet lag with Timeshifter, organizations demonstrate a commitment to the safety, wellbeing and productivity of their employees, fostering a healthier, more efficient, and satisfied workforce.

• #120 Lagging Behind? Not Anymore! Jet-Set Without Jet Lag – Global Rescue

  https://www.globalrescue.com/common/blog/detail/jet-lag-causes-prevention-recovery-tips/

  Gradually adjust your sleep schedule before traveling to minimize jet lag effects. […] Avoid alcohol and caffeine, which disrupt sleep patterns and worsen jet lag. […] Exposure to natural light helps reset your internal body clock in a new time zone. […] Short naps (20-30 minutes) can relieve fatigue without affecting nighttime sleep. […] Jet lag is a temporary sleep disorder that occurs when your body’s internal clock, or circadian rhythm, is disrupted by traveling across multiple time zones. […] Symptoms of jet lag include fatigue, difficulty concentrating, insomnia, irritability, digestive problems and general malaise. […] Dehydration can worsen the symptoms of jet lag. […] Good sleep hygiene is crucial for overcoming jet lag. […] Avoid stimulants altogether while adjusting to a new time zone. […] Jet lag may be an unavoidable part of international travel, but with proper planning and attention to your body’s needs, you can minimize its effects. […] Global Rescue offers personalized travel advisory services and 24/7/365 emergency assistance.

• #121 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Incorporating a solution like Timeshifter is one effective way to address jet lag in your duty of care program. Timeshifter is a cutting-edge mobile app that utilizes a science-based algorithm to help travelers adjust their circadian rhythms as quickly as possible and minimize the effects of jet lag. […] By proactively addressing jet lag with Timeshifter, organizations demonstrate a commitment to the safety, wellbeing and productivity of their employees, fostering a healthier, more efficient, and satisfied workforce.

• #122 Jet Lag – Harvard Health

  https://www.health.harvard.edu/a_to_z/jet-lag-a-to-z

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] The effects of jet lag go beyond being tired for a few extra hours. Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] Symptoms of jet lag can be mild or severe, depending on the number of time zones you cross and your sensitivity to such changes. […] For each time zone crossed during travel, it takes about a day to adjust to the new environment. […] Although nothing will prevent jet lag completely, travelers can do a few things to limit its effects: […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days.

• #123 Jet lag Guide: Causes, Symptoms and Treatment Options

  https://www.drugs.com/health-guide/jet-lag.html

  Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days. People with regular routines and older people may have less ability to tolerate shifts in their light-dark cycles and may take slightly longer to recover. However, even for these people, all symptoms should disappear within two weeks.

• #124 Jet Lag: Symptoms, Causes, Treatment, and Prevention

  https://www.healthline.com/health/jet-lag

  Crossing more than 3 time zones may cause jet lag or disrupt your bodys internal clock. Try preventing jet lag by anticipating the change and stretching when you can, among other strategies. […] Jet lag disrupts your internal clock and, therefore, body processes. […] If you experience severe symptoms, like cold sweats, vomiting, or fever, you may be experiencing something else, such as: […] If these symptoms last more than 24 hours, contact a doctor for treatment. […] You can help prevent or reduce jet lag by following these tips and strategies: […] Jet lag doesn’t always require treatment, but if the symptoms are bothersome and prevent you from performing your daily tasks, a few options are available. […] It may take several days for your body to adjust to a new time zone. Aligning your eating, working, and sleeping schedules immediately with your new location can help speed up the process. […] While you adjust, you may experience symptoms of jet lag. Jet lag will likely end in a few days after you arrive.

• #125 Jet Lag: Symptoms, Causes, Treatment, and Prevention

  https://www.healthline.com/health/jet-lag

  Crossing more than 3 time zones may cause jet lag or disrupt your bodys internal clock. Try preventing jet lag by anticipating the change and stretching when you can, among other strategies. […] Jet lag disrupts your internal clock and, therefore, body processes. […] If you experience severe symptoms, like cold sweats, vomiting, or fever, you may be experiencing something else, such as: […] If these symptoms last more than 24 hours, contact a doctor for treatment. […] You can help prevent or reduce jet lag by following these tips and strategies: […] Jet lag doesn’t always require treatment, but if the symptoms are bothersome and prevent you from performing your daily tasks, a few options are available. […] It may take several days for your body to adjust to a new time zone. Aligning your eating, working, and sleeping schedules immediately with your new location can help speed up the process. […] While you adjust, you may experience symptoms of jet lag. Jet lag will likely end in a few days after you arrive.

• #126 Jet lag Guide: Causes, Symptoms and Treatment Options

  https://www.drugs.com/health-guide/jet-lag.html

  Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days. People with regular routines and older people may have less ability to tolerate shifts in their light-dark cycles and may take slightly longer to recover. However, even for these people, all symptoms should disappear within two weeks.

• #127 Coping With Jet Lag and Sleepiness

  https://www.webmd.com/sleep-disorders/features/jet-lag-remedies

  Drink water before, during, and after your flight to counteract dehydration. […] Get up and walk around periodically, do some static exercises, and stretch on the flight. […] Melatonin naturally secreted in our bodies helps regulate our circadian rhythms so that we sleep at night. […] Exposure to sunlight helps regulate our circadian rhythms. […] Some frequent fliers swear by jet lag diets — such as eating a heavy diet for a few days before travel and fasting on flight day. […] A bath can ease sore muscles from travel and help you relax and wind down. […] An eye mask or earplugs may help you sleep on the plane and at your destination. […] If you fly frequently and jet lag is a problem, consider seeing a sleep specialist — a physician or psychologist who has specialized training in sleep medicine.

• #128 Night Shift Jet Lag?? – General Nursing Support

  https://allnurses.com/night-shift-jet-lag-t354301/

  I have been working on a Med Surg floor @ night for about 8 months now. […] Now I try as hard as I can to keep my night shift schedule on all my days off because when I wake up in the morning at a „normal” hour (usually by accident or an appointment of some kind in the morning), I feel tired, nauseous, not motivated, and just end up laying around and being SUPER unproductive. […] I guess it’s because my body is used to my night shift schedule by now and is telling my not to stray from it. […] nights is not good for the body in general! You WILL have a difficult time! catch a nap before you go in. […] Your NOT the only one with this problem. […] I have been working night shift for a little over a year and I must admit it does take a toll on your body. […] I approached it like jet lag.

• #129 Travel Nurses: Tips to Recover Quickly From Jet Lag – New Directions Healthcare

  https://newdirectionsstaffing.com/healthcare/travel-nurses-tips-to-recover-quickly-from-jet-lag/

  Practice the Travel Nurse Schedule Before You Leave: If you can, try adapting to your new travel nurse schedule before you even leave for the job. Try sleeping the hours that you will be sleeping while in the new position, whatever your current time zone. This may not make the transition perfect by any means, but it can certainly help. Your body will at least be tired and able to sleep near the hours that you will need for the new schedule. […] The right diet can be important for overcoming jet lag. Eating the right foods will help your body be better able to adapt and adjust to a new schedule. Conversely, if you are consuming lots of sugar or processed foods, it can throw your body off by keeping you awake or causing a sugar crash. […] The length of jet lag can vary depending on the person and how far they have traveled. Following the tips above should help to offset some of the jet lag symptoms. Before you know it, you will be well adjusted and enjoying your new travel nursing position.

• #130 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip.

• #131 Jet Lag | Nursing Times

  https://www.nursingtimes.net/public-health/jet-lag-07-09-2004/

  – Various prevention and treatment methods exist, the effectiveness of which can depend on the individual. […] – A review of trials investigating the use of melatonin, a hormone secreted from the pineal gland to induce sleep, has found it effective in preventing or reducing jet lag. […] – Timed exposure to or avoidance of bright light can be effective. However, this system is complex, depending on the number of time zones crossed and the individuals normal routine.

• #132 Jet Lag | Nursing Times

  https://www.nursingtimes.net/public-health/jet-lag-07-09-2004/

  – Various prevention and treatment methods exist, the effectiveness of which can depend on the individual. […] – A review of trials investigating the use of melatonin, a hormone secreted from the pineal gland to induce sleep, has found it effective in preventing or reducing jet lag. […] – Timed exposure to or avoidance of bright light can be effective. However, this system is complex, depending on the number of time zones crossed and the individuals normal routine.

• #133 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #134 Night Shift Jet Lag?? – General Nursing Support

  https://allnurses.com/night-shift-jet-lag-t354301/

  I have been working on a Med Surg floor @ night for about 8 months now. […] Now I try as hard as I can to keep my night shift schedule on all my days off because when I wake up in the morning at a „normal” hour (usually by accident or an appointment of some kind in the morning), I feel tired, nauseous, not motivated, and just end up laying around and being SUPER unproductive. […] I guess it’s because my body is used to my night shift schedule by now and is telling my not to stray from it. […] nights is not good for the body in general! You WILL have a difficult time! catch a nap before you go in. […] Your NOT the only one with this problem. […] I have been working night shift for a little over a year and I must admit it does take a toll on your body. […] I approached it like jet lag.

• #135 Reddit – The heart of the internet

  https://www.reddit.com/r/nursing/comments/hbhxwa/does_anyone_else_get_a_jet_lag_type_feeling_after/

  I am a new nurse and I have been working 12hr shifts. After a couple 12hr shifts in a row, that third day I am off work, but I feel jet lagged feeling all day. I am very fatigued but I have trouble sleeping. Very poor concentration and I just don’t feel right. Almost like everything is an echo or a copy of a copy. It’s the best way I can describe it. Does anyone else have this problem? Is it just fatigue from working too much? Or do you know anything that helps with it? Thanks

• #136 Reddit – The heart of the internet

  https://www.reddit.com/r/nursing/comments/hbhxwa/does_anyone_else_get_a_jet_lag_type_feeling_after/

  I am a new nurse and I have been working 12hr shifts. After a couple 12hr shifts in a row, that third day I am off work, but I feel jet lagged feeling all day. I am very fatigued but I have trouble sleeping. Very poor concentration and I just don’t feel right. Almost like everything is an echo or a copy of a copy. It’s the best way I can describe it. Does anyone else have this problem? Is it just fatigue from working too much? Or do you know anything that helps with it? Thanks

• #137 Night Shift Jet Lag?? – General Nursing Support

  https://allnurses.com/night-shift-jet-lag-t354301/

  I have been working on a Med Surg floor @ night for about 8 months now. […] Now I try as hard as I can to keep my night shift schedule on all my days off because when I wake up in the morning at a „normal” hour (usually by accident or an appointment of some kind in the morning), I feel tired, nauseous, not motivated, and just end up laying around and being SUPER unproductive. […] I guess it’s because my body is used to my night shift schedule by now and is telling my not to stray from it. […] nights is not good for the body in general! You WILL have a difficult time! catch a nap before you go in. […] Your NOT the only one with this problem. […] I have been working night shift for a little over a year and I must admit it does take a toll on your body. […] I approached it like jet lag.

• #138 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #139 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://fnjn.org/en/evaluation-of-nursing-students-sleep-patterns-social-jet-lag-and-quality-of-life-131382

  AIM: The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] RESULTS: Of the nursing students, 81.2% (n = 935) were women, 26.5% (n = 305) were first-year students, 86.5% (n = 997) were non-smoker, and 92.4% (n = 1065) not consumed alcohol. Most of the nursing students in this study were intermediate chronotypes (80.2%). Students social-jet lag mean value was 1.360.73 hours (min:0-max:4.8). Multiple regression analysis showed that an increase in social jetlag decreases the average scores of the physical and environmental subdimension and an increase in the morning chronotype increases the average scores of the physical, mental, and social subdimension. […] CONCLUSION: High social jet lag reduced the quality of life and a morning chronotype improved the quality of life.

• #140 Travel Nurses: Tips to Recover Quickly From Jet Lag – New Directions Healthcare

  https://newdirectionsstaffing.com/healthcare/travel-nurses-tips-to-recover-quickly-from-jet-lag/

  Practice the Travel Nurse Schedule Before You Leave: If you can, try adapting to your new travel nurse schedule before you even leave for the job. Try sleeping the hours that you will be sleeping while in the new position, whatever your current time zone. This may not make the transition perfect by any means, but it can certainly help. Your body will at least be tired and able to sleep near the hours that you will need for the new schedule. […] The right diet can be important for overcoming jet lag. Eating the right foods will help your body be better able to adapt and adjust to a new schedule. Conversely, if you are consuming lots of sugar or processed foods, it can throw your body off by keeping you awake or causing a sugar crash. […] The length of jet lag can vary depending on the person and how far they have traveled. Following the tips above should help to offset some of the jet lag symptoms. Before you know it, you will be well adjusted and enjoying your new travel nursing position.

• #141 I’m experiencing jet-lag, any tips on how to adjust my sleep pattern? – Page 2 – General Nursing Support

  https://allnurses.com/im-experiencing-jet-lag-tips-adjust-t51841/?do=findComment&comment=481766

  Melatonin worked well for me. I used to be skeptical of alternative treatments but have become more open in my „old age”. 🙂 Extra H2O is good, too. […] I could never readjust my sleep pattern all at once, so broke it up over a few days with several 2-3 hour naps. That always helped me get on to schedule without meds. […] The main issue here is resetting your internal clock. If at all possible, get out in the sunlight in the daytime. The bright light will really help. Drugs might help, but time is your best friend. […] What I have heard is that your meals also might help reset your clock. Protein helps wake a person up. A good bedtime snack is cereal and milk.

• #142 Travel Nurses: Tips to Recover Quickly From Jet Lag – New Directions Healthcare

  https://newdirectionsstaffing.com/healthcare/travel-nurses-tips-to-recover-quickly-from-jet-lag/

  Practice the Travel Nurse Schedule Before You Leave: If you can, try adapting to your new travel nurse schedule before you even leave for the job. Try sleeping the hours that you will be sleeping while in the new position, whatever your current time zone. This may not make the transition perfect by any means, but it can certainly help. Your body will at least be tired and able to sleep near the hours that you will need for the new schedule. […] The right diet can be important for overcoming jet lag. Eating the right foods will help your body be better able to adapt and adjust to a new schedule. Conversely, if you are consuming lots of sugar or processed foods, it can throw your body off by keeping you awake or causing a sugar crash. […] The length of jet lag can vary depending on the person and how far they have traveled. Following the tips above should help to offset some of the jet lag symptoms. Before you know it, you will be well adjusted and enjoying your new travel nursing position.

• #143 I’m experiencing jet-lag, any tips on how to adjust my sleep pattern? – Page 2 – General Nursing Support

  https://allnurses.com/im-experiencing-jet-lag-tips-adjust-t51841/?do=findComment&comment=481766

  Melatonin worked well for me. I used to be skeptical of alternative treatments but have become more open in my „old age”. 🙂 Extra H2O is good, too. […] I could never readjust my sleep pattern all at once, so broke it up over a few days with several 2-3 hour naps. That always helped me get on to schedule without meds. […] The main issue here is resetting your internal clock. If at all possible, get out in the sunlight in the daytime. The bright light will really help. Drugs might help, but time is your best friend. […] What I have heard is that your meals also might help reset your clock. Protein helps wake a person up. A good bedtime snack is cereal and milk.

• #144 How to Overcome Jet Lag – ADVANCED HOMECARE

  https://advancedhomecareonline.com/how-to-overcome-jet-lag/

  Creating a calming sleep environment can significantly aid in overcoming jet lag and ensuring restful sleep in your new destination. Light exposure plays a crucial role in regulating your circadian rhythm. During the flight, use an eye mask to block out light and encourage sleep. […] Consider using sleep aids, such as earplugs and neck pillows, to create a more comfortable sleeping environment during your journey. However, be cautious with sleep medication, which may have side effects or leave you groggy upon arrival. Consult with a healthcare professional before using any sleep aids.

• #145 Research suggests jet lag can be managed with food schedules | UCLA Health

  https://www.uclahealth.org/news/article/research-suggests-jet-lag-can-be-managed-with-food-schedules

  Jet lag is the collection of unpleasant symptoms that occur when a flight takes you across multiple time zones. […] Symptoms of jet lag include daytime fatigue, low mood, disordered sleep, brain fog and a general feeling of malaise. […] Resetting the body clock during travel typically takes about one day per time zone crossed. Popular strategies to speed recovery include scheduling exposure to light or dark, taking melatonin to signal sleep and using sleep medications. […] In a study published last fall, researchers from Northwestern University explored a possible role for food in managing jet lag. They found that scheduling meals to match the new zone helped to reset the body clock. […] Apps like the one your son recommends use each person’s travel information to craft a detailed jet lag recovery schedule. This includes exposure to light and darkness and optimal sleep and wake times, both before the trip and after arrival at the destination.

• #146

  https://www.nationalgeographic.com/travel/article/overcome-jet-lag-with-expert-tips

  Hop a plane across several time zones, and you may end up with what scientists call circadian dysrhythmia (aka jet lag). Its a temporary sleep disorder where your bodys internal clock isnt in sync with the time cues in your destinationdaylight, dark of night, mealtimes. […] But jet lag doesnt have to wreck your trip. If you plan for it, you can do most of your acclimatizing to your destination a few days in advance, says W. Chris Winter, neurologist and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. […] You can minimize jet lag by adjusting your bedtime, light exposure, and caffeine intake a few days before your trip. Smartphone apps Timeshifter and StopJetLag generate personalized pre-travel schedules and give tips on the best times of day to fly. […] The Lumos Smart Sleep Mask is a tool travelers can use to help them pre-adjust to new time zones. Developed using Zeitzers research, it emits targeted flashes of low-intensity light while you snooze. You use it the night before a flight and the first night in your destination. This reportedly shifts your internal clock forward three to four hours a night (as opposed to the usual one hour per day).

• #147

  https://www.nationalgeographic.com/travel/article/overcome-jet-lag-with-expert-tips

  Hop a plane across several time zones, and you may end up with what scientists call circadian dysrhythmia (aka jet lag). Its a temporary sleep disorder where your bodys internal clock isnt in sync with the time cues in your destinationdaylight, dark of night, mealtimes. […] But jet lag doesnt have to wreck your trip. If you plan for it, you can do most of your acclimatizing to your destination a few days in advance, says W. Chris Winter, neurologist and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. […] You can minimize jet lag by adjusting your bedtime, light exposure, and caffeine intake a few days before your trip. Smartphone apps Timeshifter and StopJetLag generate personalized pre-travel schedules and give tips on the best times of day to fly. […] The Lumos Smart Sleep Mask is a tool travelers can use to help them pre-adjust to new time zones. Developed using Zeitzers research, it emits targeted flashes of low-intensity light while you snooze. You use it the night before a flight and the first night in your destination. This reportedly shifts your internal clock forward three to four hours a night (as opposed to the usual one hour per day).

• #148 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Incorporating a solution like Timeshifter is one effective way to address jet lag in your duty of care program. Timeshifter is a cutting-edge mobile app that utilizes a science-based algorithm to help travelers adjust their circadian rhythms as quickly as possible and minimize the effects of jet lag. […] By proactively addressing jet lag with Timeshifter, organizations demonstrate a commitment to the safety, wellbeing and productivity of their employees, fostering a healthier, more efficient, and satisfied workforce.

• #149 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Incorporating a solution like Timeshifter is one effective way to address jet lag in your duty of care program. Timeshifter is a cutting-edge mobile app that utilizes a science-based algorithm to help travelers adjust their circadian rhythms as quickly as possible and minimize the effects of jet lag. […] By proactively addressing jet lag with Timeshifter, organizations demonstrate a commitment to the safety, wellbeing and productivity of their employees, fostering a healthier, more efficient, and satisfied workforce.

• #150

  https://www.nationalgeographic.com/travel/article/overcome-jet-lag-with-expert-tips

  Hop a plane across several time zones, and you may end up with what scientists call circadian dysrhythmia (aka jet lag). Its a temporary sleep disorder where your bodys internal clock isnt in sync with the time cues in your destinationdaylight, dark of night, mealtimes. […] But jet lag doesnt have to wreck your trip. If you plan for it, you can do most of your acclimatizing to your destination a few days in advance, says W. Chris Winter, neurologist and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. […] You can minimize jet lag by adjusting your bedtime, light exposure, and caffeine intake a few days before your trip. Smartphone apps Timeshifter and StopJetLag generate personalized pre-travel schedules and give tips on the best times of day to fly. […] The Lumos Smart Sleep Mask is a tool travelers can use to help them pre-adjust to new time zones. Developed using Zeitzers research, it emits targeted flashes of low-intensity light while you snooze. You use it the night before a flight and the first night in your destination. This reportedly shifts your internal clock forward three to four hours a night (as opposed to the usual one hour per day).

• #151 Do You Have Jet Lag? IV Therapy Might Be Your Answer: SmartClinic Urgent Care: Urgent Care

  https://www.mysmartclinic.com/blog/do-you-have-jet-lag-iv-therapy-might-be-your-answer

  Sometimes, you just need a vacation. But the whole goal is to come home feeling refreshed and rejuvenated. If youre dealing with jet lag upon your return, it can feel pretty frustrating. […] Unfortunately, jet lag is fairly common. If youve crossed three time zones or more, you might be dealing with the mildly infuriating combo of tiredness during the day and trouble drifting off at night. […] We offer intravenous (IV) therapy to help with jet lag, and we can tailor your treatment to your specific needs while also helping you get over those problematic sleep issues. […] IV drip therapy is a great way to deliver hydration, nutrients, vitamins, minerals, and antioxidants directly into your bloodstream. […] If youve slept at home for a few nights and are still feeling discombobulated, its a sign that your body needs some help getting over your jet lag. At that point, IV therapy can deliver what you need.

• #152

  https://www.nationalgeographic.com/travel/article/overcome-jet-lag-with-expert-tips

  Hop a plane across several time zones, and you may end up with what scientists call circadian dysrhythmia (aka jet lag). Its a temporary sleep disorder where your bodys internal clock isnt in sync with the time cues in your destinationdaylight, dark of night, mealtimes. […] But jet lag doesnt have to wreck your trip. If you plan for it, you can do most of your acclimatizing to your destination a few days in advance, says W. Chris Winter, neurologist and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It. […] You can minimize jet lag by adjusting your bedtime, light exposure, and caffeine intake a few days before your trip. Smartphone apps Timeshifter and StopJetLag generate personalized pre-travel schedules and give tips on the best times of day to fly. […] The Lumos Smart Sleep Mask is a tool travelers can use to help them pre-adjust to new time zones. Developed using Zeitzers research, it emits targeted flashes of low-intensity light while you snooze. You use it the night before a flight and the first night in your destination. This reportedly shifts your internal clock forward three to four hours a night (as opposed to the usual one hour per day).

• #153 Jet lag and duty of care for business travelers | Timeshifter®

  https://www.timeshifter.com/jet-lag/jet-lag-and-duty-of-care-for-business-travelers

  Incorporating a solution like Timeshifter is one effective way to address jet lag in your duty of care program. Timeshifter is a cutting-edge mobile app that utilizes a science-based algorithm to help travelers adjust their circadian rhythms as quickly as possible and minimize the effects of jet lag. […] By proactively addressing jet lag with Timeshifter, organizations demonstrate a commitment to the safety, wellbeing and productivity of their employees, fostering a healthier, more efficient, and satisfied workforce.

• #154 Jet Lag: Causes, Symptoms, Treatment, and Management

  https://www.everydayhealth.com/sleep/jet-lag/guide/

  Jet lag reflects the fact that there are lots of clocks inside our body that regulate a lot of functions, and they all want to be in rhythm, says Michael Grandner, PhD, an associate professor of medicine and the director of the Sleep and Health Research Program at the University of Arizona in Tucson. When theres a mismatch between the time input from your environment and where your bodys clocks are set, thats what causes jet lag. […] The good news is that there are proven ways to help your body prepare and adjust to a time-zone shift, thus minimizing the effects of jet lag. […] The Centers for Disease Control and Prevention (CDC) describes jet lag as a mismatch between a persons normal daily rhythms and a new time zone. […] An article in the New England Journal of Medicine defined it as a recognized sleep disorder that results from crossing time zones too rapidly for the circadian clock to keep pace.

• #155 Research suggests jet lag can be managed with food schedules | UCLA Health

  https://www.uclahealth.org/news/article/research-suggests-jet-lag-can-be-managed-with-food-schedules

  Jet lag is the collection of unpleasant symptoms that occur when a flight takes you across multiple time zones. […] Symptoms of jet lag include daytime fatigue, low mood, disordered sleep, brain fog and a general feeling of malaise. […] Resetting the body clock during travel typically takes about one day per time zone crossed. Popular strategies to speed recovery include scheduling exposure to light or dark, taking melatonin to signal sleep and using sleep medications. […] In a study published last fall, researchers from Northwestern University explored a possible role for food in managing jet lag. They found that scheduling meals to match the new zone helped to reset the body clock. […] Apps like the one your son recommends use each person’s travel information to craft a detailed jet lag recovery schedule. This includes exposure to light and darkness and optimal sleep and wake times, both before the trip and after arrival at the destination.

• #156 Research suggests jet lag can be managed with food schedules | UCLA Health

  https://www.uclahealth.org/news/article/research-suggests-jet-lag-can-be-managed-with-food-schedules

  Jet lag is the collection of unpleasant symptoms that occur when a flight takes you across multiple time zones. […] Symptoms of jet lag include daytime fatigue, low mood, disordered sleep, brain fog and a general feeling of malaise. […] Resetting the body clock during travel typically takes about one day per time zone crossed. Popular strategies to speed recovery include scheduling exposure to light or dark, taking melatonin to signal sleep and using sleep medications. […] In a study published last fall, researchers from Northwestern University explored a possible role for food in managing jet lag. They found that scheduling meals to match the new zone helped to reset the body clock. […] Apps like the one your son recommends use each person’s travel information to craft a detailed jet lag recovery schedule. This includes exposure to light and darkness and optimal sleep and wake times, both before the trip and after arrival at the destination.

• #157

  https://journals.lww.com/jfmpc/fulltext/2018/07030/jet_lag__heuristics_and_therapeutics.6.aspx

  Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention. Few treatment strategies exist to counter the deleterious effects of jet lag on the normal circadian cycle. More research trials need to be performed in order to establish concrete treatment recommendations.

• #158 Azthena logo with the word Azthena

  https://www.news-medical.net/health/Getting-Over-Jetlag3b-A-How-to-Guide.aspx

  Melatonin supplements are available in some countries, but these supplements are not subjected to the same strict regulation as medications. […] People react in different ways to changes in time zone and those who fly frequently should try to learn how their bodies react so that they can adjust their habits accordingly.

• #159 Research suggests jet lag can be managed with food schedules | UCLA Health

  https://www.uclahealth.org/news/article/research-suggests-jet-lag-can-be-managed-with-food-schedules

  Jet lag is the collection of unpleasant symptoms that occur when a flight takes you across multiple time zones. […] Symptoms of jet lag include daytime fatigue, low mood, disordered sleep, brain fog and a general feeling of malaise. […] Resetting the body clock during travel typically takes about one day per time zone crossed. Popular strategies to speed recovery include scheduling exposure to light or dark, taking melatonin to signal sleep and using sleep medications. […] In a study published last fall, researchers from Northwestern University explored a possible role for food in managing jet lag. They found that scheduling meals to match the new zone helped to reset the body clock. […] Apps like the one your son recommends use each person’s travel information to craft a detailed jet lag recovery schedule. This includes exposure to light and darkness and optimal sleep and wake times, both before the trip and after arrival at the destination.

• #160

  https://journals.lww.com/jfmpc/fulltext/2018/07030/jet_lag__heuristics_and_therapeutics.6.aspx

  Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention. Few treatment strategies exist to counter the deleterious effects of jet lag on the normal circadian cycle. More research trials need to be performed in order to establish concrete treatment recommendations.

• #161 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #162 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #163 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #164 Evaluation of Nursing Students’ Sleep Patterns, Social Jet Lag, and Quality of Life*,**

  https://pmc.ncbi.nlm.nih.gov/articles/PMC10440964/

  The aim of this study is to evaluate the relationship between the chronotypes of nursing students, social jet lag, and quality of life. […] High social jet lag reduced the quality of life and a morning chronotype improved the quality of life. […] It has been reported that young university students tend to be evening types and that this reduces their QOL by causing high social jet lag. […] The nursing students who evaluated their sleep quality as poor had higher social jet lag than the students who evaluated their sleep quality as good, which is in accord with the findings of previous studies conducted with adults. […] Higher social jet lag negatively affected the nursing students QOL scores, especially in the physical and environmental subdimensions, while being a morning chronotype affected their QOL scores positively in all subdimensions except the environmental subdimension. […] These results suggest that education and counseling about the positive effects of being a morning person on health, QOL, abstaining from cigarette and alcohol consumption, and sleep quality should be provided to students.

• #165 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  Jet lag is one of those common medical problems, to which most people dont give a serious thought. However, it is intricately intertwined with our normal circadian rhythm. It is classified as a sleep disorder. […] Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. Most people who have experienced an overseas flight have experienced jet lag and its deleterious effect on sleep. It occurs because of disruption of the circadian rhythm due to rapid transition across time zones, resulting in asynchrony between the local time and the human circadian clock (which is normally regulated by the solar lightdark cycle). Internal signals for wakefulness and sleep are thrown in disarray due to mismatch with the local lightdark cycle.

• #166 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip.

• #167

  https://wwwnc.cdc.gov/travel/page/jet-lag

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance. Fortunately, you can take steps to minimize the effects of jet lag. […] If you struggle with jet lag, talk to your doctor about taking medicine or other sleep aids to help you sleep. […] Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] A combination of these steps will help you overcome jet lag more quickly.

• #168 Jet lag disorder – Diagnosis and treatment – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/jet-lag/diagnosis-treatment/drc-20374031

  Jet lag is temporary and usually doesn’t need treatment. Symptoms often improve within a few days, though they sometimes last longer. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. This involves exposure to an artificial bright light or lamp that mimics sunlight. […] Light therapy may be useful if you’re a business traveler and are often away from natural sunlight during the day in a new time zone. […] You can take these medicines sometimes called sleeping pills during your flight and for several nights afterward as you adjust to a new time zone. […] Although these medicines appear to help you sleep better and longer, you may still feel jet lag symptoms during the day. The medicines are usually only recommended for people who haven’t been helped by other treatments.

• #169 Jet Lag Disorder | Yellow Book | CDC

  https://www.cdc.gov/yellow-book/hcp/travel-air-sea/jet-lag-disorder.html

  Healthcare professionals should counsel travelers on preventing and managing jet lag symptoms during international travel. […] Prevention of jet lag symptoms is of great interest to the traveler and the travel clinic, and it is important to differentiate the effects for infrequent travelers and frequent travelers. […] In the American Academy of Sleep Medicine (AASM) clinical practice guidelines for circadian rhythm sleep disorders, standard treatment for jet lag disorder in frequent travelers includes timed melatonin administration; additional treatment options include timed light exposure, strategic scheduling of sleep, hypnotic administration, stimulant administration, and/or maintaining home-base (local) sleep hours during short-trips where adaptation would be limited. […] Adaptation to the destination time zone may be facilitated by shifting sleep toward the destination time zone in the days prior to the trip.

• #170

  https://wwwnc.cdc.gov/travel/page/jet-lag

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance. Fortunately, you can take steps to minimize the effects of jet lag. […] If you struggle with jet lag, talk to your doctor about taking medicine or other sleep aids to help you sleep. […] Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] A combination of these steps will help you overcome jet lag more quickly.

• #171 Jet lag: Heuristics and therapeutics

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6069654/

  The greater the number of time zones traveled, the greater the circadian disarray. Another factor which increases fatigue is the duration of travel. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination. […] It is believed that the timing of light exposure is a vital cue for circadian rhythm realignment. […] When the individual’s flight lands at a time zone destination, the timing and intensity of light is critical to clock realignment. […] It is recommended to seek bright light exposure in the evening after westbound journey and in the morning after eastbound journey. […] Studies have shown a significant benefit of melatonin in reducing symptoms of jet lag. […] A short course of sedatives has been shown in randomized trials to alleviate insomnia arising from jet lag. […] Jet lag is a common and underdiagnosed medical problem that can have varying effects on motor and cognitive performance. With international travel becoming increasingly common among professionals, jet lag warrants significant medical attention.

• #172 Jet lag buster: Tips for smooth travel

  https://newsroom.osfhealthcare.org/jet-lag-buster-tips-for-smooth-travel/

  Jet lag is a condition which is called circadian rhythm disruption, says Nadeem Ahmed, MD, pulmonologist with OSF HealthCare. […] Jet lag can be a sleep disruptor, Dr. Ahmed says, for a number of reasons. […] People usually take two to three days to fully adjust, but if you do some of these steps we talked about, it can shorten the time significantly and help you adjust, Dr. Ahmed says. […] The short answer: with caution. Dr. Ahmed recommends avoiding prescription sleep medication while traveling as other options may be more beneficial. […] The adjustment time for jet lag is minimal. It is just the circadian rhythm thats getting off-set or reset depending how you look at it. No, theres no long-term effects to it, Dr. Ahmed emphasizes.

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