Materiały źródłowe

• #1 Jet lag – UpToDate

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

  Jet lag […] 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.

• #2 Jet lag – UpToDate

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

  Jet lag is a condition that occurs when 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. […] 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.

• #3 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #4 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #5 Jet lag | Endocrine Conditions

  https://www.yourhormones.info/endocrine-conditions/jet-lag/

  Rapid travel across time zones may lead to jet lag a range of temporary symptoms occurring because the body’s internal (circadian/daily) clock cannot immediately reset. […] Jet lag is the temporary disruption to sleep and activity patterns. It is due to rapid travel across more than two time zones, with the bodys internal clock (or circadian rhythm) being synced to the original time zone rather than the sleep and wake cycles of the final destination. […] Anyone can experience jet lag. It is possible that 6070% of long-haul travellers will suffer from some form of jet lag. […] Jet lag is not a disease; it is a temporary and fully reversible condition. […] Most people do not require treatment for jet lag and their bodies naturally adjust to the destination after a short period in the new time zone. […] People who do not travel often are unlikely to develop long-term problems as a result of jet lag.

• #6

  https://www.namcp.org/sleepdisorders/html/disorders/jetlag/epidemiology.html

  Jet lag is an extremely common sleep disorder which affects millions of people every day, nearly all of whom are traveling for both business and pleasure. […] People who are already suffering from sleep deprivation or insomnia have been shown to be more likely to experience jet lag, and at a higher degree of intensity. […] All age groups are at risk of experiencing jet lag, however, individuals over the age of 50 are more likely to develop jet lag and have worse symptoms than those under the age of 30. This is because it takes longer for their bodies to recover and adjust than it does young adults.

• #7 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #8 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. […] 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. […] 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. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

• #9 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag affects most air travellers crossing five or more time zones. The incidence and severity of jet lag increase with the number of time zones crossed. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] To prevent or minimise jet lag, with minimal adverse effects. […] We found no studies that examined the effectiveness of lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal). […] We don’t know whether lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal) are effective as we found insufficient high-quality evidence.

• #10 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 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. […] 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. […] 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. […] Auto accidents caused by drowsy driving may be more likely in people who are jet-lagged.

• #11 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. […] Traveling across time zones, especially multiple at a time, may cause jet lag. […] If youre traveling a distance that takes you across more than 3 time zones, youre at a higher risk of jet lag. Jet lag disrupts your internal clock and, therefore, body processes. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction youre flying can have a big effect on your jet lag symptoms, too. […] Symptoms tend to be more severe when traveling eastward. […] A 2019 research review shows that travel fatigue contributes to jet lag. […] Changes in cabin pressure and high altitudes during air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

• #12 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag affects most air travellers crossing five or more time zones. The incidence and severity of jet lag increase with the number of time zones crossed. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] To prevent or minimise jet lag, with minimal adverse effects. […] We found no studies that examined the effectiveness of lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal). […] We don’t know whether lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal) are effective as we found insufficient high-quality evidence.

• #13 Jet lag | UK Civil Aviation Authority

  https://www.caa.co.uk/passengers-and-public/passenger-guidance/health-guidance/health-information-for-passengers/jet-lag/

  The severity of jet-lag depends on the number of time-zones you cross and, to a lesser extent, on the direction of travel. For most people, the symptoms are worse if they travel eastwards than if they travel westwards. […] The symptoms of jet lag will naturally get better as the body adjusts to the new time zone. However, recovery may take 1-1.5 days per time zone crossed and there are a number of ways in which you can try to speed the process up. […] Melatonin is produced naturally in the body and is important in regulating our body clock. It is often recommended as an effective treatment for jet lag but in many countries melatonin is not available 'over the counter’ and has to be prescribed by a doctor. […] Exposure to daylight has the most effect, but the best time to be outdoors if you are trying to combat jet lag depends on your direction of travel and the number of time zones you have crossed.

• #14 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. […] Traveling across time zones, especially multiple at a time, may cause jet lag. […] If youre traveling a distance that takes you across more than 3 time zones, youre at a higher risk of jet lag. Jet lag disrupts your internal clock and, therefore, body processes. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction youre flying can have a big effect on your jet lag symptoms, too. […] Symptoms tend to be more severe when traveling eastward. […] A 2019 research review shows that travel fatigue contributes to jet lag. […] Changes in cabin pressure and high altitudes during air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

• #15 How to Avoid Jet Lag – Neurology, Wellness

  https://healthmatters.nyp.org/how-to-avoid-jet-lag/

  Jet lag, a temporary sleep disorder caused by a mismatch between your circadian rhythm and a new time zone, can affect anyone and be a nuisance during and after a vacation. […] Symptoms can include: Fatigue, Sleepiness during the day, Trouble sleeping, Irritability. […] Jet lag is usually worse when travelling east rather than west. […] If you dont make any changes to your routine or habits, your clock only shifts by about one hour per day. […] Preparing before and during your trip can help speed up the process of adjusting and avoiding jet lag symptoms. […] Light exposure, exercise, short naps, and moderating caffeine intake can all help with getting over jet lag. […] If youre having difficulty adjusting, taking a melatonin supplement or prescription sleep aid when its time to go to sleep under the direction of your physician can be helpful.

• #16

  https://www.namcp.org/sleepdisorders/html/disorders/jetlag/epidemiology.html

  Jet lag is an extremely common sleep disorder which affects millions of people every day, nearly all of whom are traveling for both business and pleasure. […] People who are already suffering from sleep deprivation or insomnia have been shown to be more likely to experience jet lag, and at a higher degree of intensity. […] All age groups are at risk of experiencing jet lag, however, individuals over the age of 50 are more likely to develop jet lag and have worse symptoms than those under the age of 30. This is because it takes longer for their bodies to recover and adjust than it does young adults.

• #17 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. […] Traveling across time zones, especially multiple at a time, may cause jet lag. […] If youre traveling a distance that takes you across more than 3 time zones, youre at a higher risk of jet lag. Jet lag disrupts your internal clock and, therefore, body processes. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction youre flying can have a big effect on your jet lag symptoms, too. […] Symptoms tend to be more severe when traveling eastward. […] A 2019 research review shows that travel fatigue contributes to jet lag. […] Changes in cabin pressure and high altitudes during air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

• #18 Jet Lag: Causes and 13 Ways to Ease Symptoms

  https://www.aarp.org/travel/travel-tips/transportation/jet-lag-remedies/

  Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. […] After age 50, our circadian cycle generally adjusts to new time zones more slowly than when were younger, according to sleep coach Bill Fish. […] Jet lag is also more intense traveling east than west. […] The goal is to adjust your body to the new time zone as quickly as possible, he says. […] It may be a shock that first day, but it will be must easier for your body to adjust. […] Sunlight helps your body clock adjust to a new time zone. […] If you take melatonin, do it about 30 minutes before you go to bed (and check with your doctor first). […] As little as a 0.5 mg dose can ease jet-lag symptoms, one study found.

• #19

  https://www.namcp.org/sleepdisorders/html/disorders/jetlag/epidemiology.html

  Jet lag is an extremely common sleep disorder which affects millions of people every day, nearly all of whom are traveling for both business and pleasure. […] People who are already suffering from sleep deprivation or insomnia have been shown to be more likely to experience jet lag, and at a higher degree of intensity. […] All age groups are at risk of experiencing jet lag, however, individuals over the age of 50 are more likely to develop jet lag and have worse symptoms than those under the age of 30. This is because it takes longer for their bodies to recover and adjust than it does young adults.

• #20 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #21 Jet lag disorder | MedLink Neurology

  https://www.medlink.com/articles/jet-lag-disorder

  Jet lag disorder can affect individuals of any age, sex, and racial group. Virtually all individuals will experience jet lag symptoms after crossing three or more time zones. Some individuals are more susceptible to developing symptoms than others. The individual differences in the ability to adjust to rapid shifts in time zones may be related to endogenous circadian period whereby individuals with longer circadian periods (who tend to be late chronotypes) adapt better to westward travel, and those with shorter circadian periods (who tend to be early chronotypes) adapt better to eastward travel. […] Jet lag disorder involves a temporary mismatch between the timing of the endogenous circadian clock and timing required by the new time zone. Symptoms typically last 2 to 4 days but may persist for up to 7 to 10 days. Duration and severity of symptoms are typically proportionate to the direction of travel and the number of time zones crossed.

• #22 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #23 Jet lag – Wikipedia

  https://en.wikipedia.org/wiki/Jet_lag

  Jet lag has a stronger impact when crossing more time zones over a few days. If someone has had jet lag before, then they are likely to have it again. Additional factors include arrival time, age, stress levels, sleep before travel, and use of caffeine or alcohol. […] Jet lag may require three hour or more hours of time zone change to occur, but some individuals can be affected by a single hour of time zone change which can include the single-hour shift to or from daylight saving time.

• #24 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. […] 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. […] 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. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

• #25 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. […] 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. […] 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. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

• #26 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 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. […] 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. […] 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. […] Auto accidents caused by drowsy driving may be more likely in people who are jet-lagged.

• #27 Jet lag | UK Civil Aviation Authority

  https://www.caa.co.uk/passengers-and-public/passenger-guidance/health-guidance/health-information-for-passengers/jet-lag/

  The severity of jet-lag depends on the number of time-zones you cross and, to a lesser extent, on the direction of travel. For most people, the symptoms are worse if they travel eastwards than if they travel westwards. […] The symptoms of jet lag will naturally get better as the body adjusts to the new time zone. However, recovery may take 1-1.5 days per time zone crossed and there are a number of ways in which you can try to speed the process up. […] Melatonin is produced naturally in the body and is important in regulating our body clock. It is often recommended as an effective treatment for jet lag but in many countries melatonin is not available 'over the counter’ and has to be prescribed by a doctor. […] Exposure to daylight has the most effect, but the best time to be outdoors if you are trying to combat jet lag depends on your direction of travel and the number of time zones you have crossed.

• #28 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. […] Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones. […] 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. […] Depending on the individual, the body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy.

• #29 Jet lag – strategies to minimise effects | Medicine Today

  https://medicinetoday.com.au/mt/2023/october/regular-series/jet-lag-strategies-minimise-effects

  Jet lag is a potential consequence of overseas travel, with many travellers suffering from its symptoms, including sleepiness, insomnia and fatigue. […] Affecting up to 70% of travellers, this circadian rhythm disorder can disrupt vacation plans with a constellation of undesired symptoms; however, strategies are available to minimise these effects. […] Symptoms of jet lag typically subside within a few days or up to a week. A general rule of thumb is that it takes one day to recover and acclimatise for each time zone travelled. […] Jet lag is a potential common side effect of travelling across time zones. Poor sleep, lethargy and other symptoms can derail holiday plans. Knowledge of an individuals circadian rhythm, understanding the direction of travel and timing of light exposure can be used before travel to alleviate these effects. Treatment can start before travel and may involve pharmacological agents such as melatonin.

• #30 Jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC4006102/

  Jet lag is a syndrome caused by disruption of the 'body clock’, and affects most air travellers crossing five or more time zones; it is worse on eastward than on westward flights. […] The incidence and severity of jet lag increase with the number of time zones crossed; it is worse on eastward than on westward flights. […] Jet lag affects most air travellers crossing five or more time zones. The incidence and severity of jet lag increase with the number of time zones crossed. […] Jet lag is worst immediately after travel and gradually resolves over 4 to 6 days as the person adjusts to the new local time. The more time zones crossed, the longer it takes to wear off. […] To prevent or minimise jet lag, with minimal adverse effects. […] We found no studies that examined the effectiveness of lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal). […] We don’t know whether lifestyle or environmental adaptations (such as eating, avoiding alcohol or caffeine, sleeping, daylight exposure, or arousal) are effective as we found insufficient high-quality evidence.

• #31 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. 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. […] Most people get better 3 to 4 days after their flight.

• #32 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. […] Jet lag is a combination of fatigue and other symptoms caused by travelling abruptly across different time zones. […] 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. […] Depending on the individual, the body needs anywhere from a few days to a few weeks to acclimatise to the new time zone. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy.

• #33 How Long Does Jet Lag Last? | Stratos Jet Charters, Inc.

  https://www.stratosjets.com/blog/how-long-does-jet-lag-last/

  Jet lag can last anywhere from a few days to a few weeks, according to the Sleep Foundation. […] The effects of jet lag typically last between one and two days per time zone crossed. […] Jet lag tends to resolve itself in a few days to a few weeks, but the timeline is different for everyone. […] Yes, jet lag can last as long as five days. […] Yes, but it depends on your route. […] Jet lag symptoms do appear to get worse with age. […] However, there is no concrete study proving the impact age has on the duration of jet lag. […] The direction in which you travel can change the answer to that question.

• #34 Jet lag | UK Civil Aviation Authority

  https://www.caa.co.uk/passengers-and-public/passenger-guidance/health-guidance/health-information-for-passengers/jet-lag/

  The severity of jet-lag depends on the number of time-zones you cross and, to a lesser extent, on the direction of travel. For most people, the symptoms are worse if they travel eastwards than if they travel westwards. […] The symptoms of jet lag will naturally get better as the body adjusts to the new time zone. However, recovery may take 1-1.5 days per time zone crossed and there are a number of ways in which you can try to speed the process up. […] Melatonin is produced naturally in the body and is important in regulating our body clock. It is often recommended as an effective treatment for jet lag but in many countries melatonin is not available 'over the counter’ and has to be prescribed by a doctor. […] Exposure to daylight has the most effect, but the best time to be outdoors if you are trying to combat jet lag depends on your direction of travel and the number of time zones you have crossed.

• #35 8 Strategies for Reducing Jet Lag | University Hospitals

  https://www.uhhospitals.org/blog/articles/2024/09/8-strategies-for-reducing-jet-lag

  Jet lag is a circadian rhythm disorder that causes your bodys internal clock to become out of sync when you travel long distances. […] Jet leg generally happens when a person travels across at least two time zones, and it can be more pronounced when traveling west to east, says Dr. Wong. The more time zones you cross, the more severe the symptoms can be. […] In general, it can take about 1 to 1.5 days per time zone traveled to recover from jet lag. However, Dr. Wong says if you plan ahead and implement some of these strategies, you can get your internal clock back on schedule while limiting the effects of jet lag.

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

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

  Jet lag is a common issue many people experience when traveling. […] Jet lag usually happens when you travel by plane three or more time zones away. Jet lag symptoms result from your bodys natural rhythms being out of sync with the day- and nighttime hours of your destination. […] Jet lag is typically a short-term issue that goes away after your bodys circadian rhythm has adjusted to the local time. But for frequent flyers like pilots, flight attendants and business travelers jet lag can sometimes cause complications. […] 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.

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

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

  Jet lag is a common issue many people experience when traveling. […] Jet lag usually happens when you travel by plane three or more time zones away. Jet lag symptoms result from your bodys natural rhythms being out of sync with the day- and nighttime hours of your destination. […] Jet lag is typically a short-term issue that goes away after your bodys circadian rhythm has adjusted to the local time. But for frequent flyers like pilots, flight attendants and business travelers jet lag can sometimes cause complications. […] 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.

• #38 How to prevent jet lag from ruining your vacation – Johns Hopkins University Student Well-Being

  https://wellbeing.jhu.edu/blog/2024/03/11/how-to-prevent-jet-lag-from-ruining-your-vacation/

  Jet lag is a common sleep disorder that occurs when a person travels across time zones fast enough to mismatch the body and environmental day-night cycle. The symptoms include daytime fatigue, sleeplessness, stomach issues, and body unease that affect concentration and performance. They may last for several days, and longer as you travel further. […] Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. […] Those who fly frequently, such as business travelers, pilots, and flight attendants. […] The more time zones crossed, the more possible you feel jet lag. […] Aging is associated with longer jet lag recovery time. If you are traveling with seniors in your family, be aware of them for any jet lag symptoms. […] Jet lag happens easily, but there are always ways to prepare for it.

• #39 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #40 How to prevent jet lag from ruining your vacation – Johns Hopkins University Student Well-Being

  https://wellbeing.jhu.edu/blog/2024/03/11/how-to-prevent-jet-lag-from-ruining-your-vacation/

  Jet lag is a common sleep disorder that occurs when a person travels across time zones fast enough to mismatch the body and environmental day-night cycle. The symptoms include daytime fatigue, sleeplessness, stomach issues, and body unease that affect concentration and performance. They may last for several days, and longer as you travel further. […] Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. […] Those who fly frequently, such as business travelers, pilots, and flight attendants. […] The more time zones crossed, the more possible you feel jet lag. […] Aging is associated with longer jet lag recovery time. If you are traveling with seniors in your family, be aware of them for any jet lag symptoms. […] Jet lag happens easily, but there are always ways to prepare for it.

• #41 Beating Jet Lag: A Guide to Strategic Light Exposure – Wu Tsai Human Performance Alliance

  https://humanperformancealliance.org/playbook/beating-jet-lag-a-guide-to-strategic-light-exposure/

  A review of airline travel and physical performance noted that prospective and retrospective studies seem to show support for a deterioration in athletic performance after travel across multiple time zones. Furthermore, crossing more time zones seems to have an additive effect on performance deterioration.7 […] Both studies found that negative effects of jet lag are more evident after eastward, rather than westward, journeys. […] The more time zones you travel, the more your circadian clock falls out of sync with its rhythm. According to Dr. Zeitzer, a general guideline is to allow for about one day for adjustment per time zone traveled.1,2 […] On average, it takes about one day to adjust to each time zone crossed during travel. If you cross six time zones, it could take six days for your body to fully adapt to the new schedule.

• #42 Sleep experts share strategies to minimize jet lag’s effects on college athlete performance and health | Stanford School of Humanities and Sciences

  https://humsci.stanford.edu/feature/sleep-experts-share-strategies-minimize-jet-lags-effects-college-athlete-performance-and

  Starting this fall, college athletes will take more coast-to-coast flights. […] The paper discusses sleep and circadian rhythms and how they are intertwined with performance and physical and mental health. […] The mismatch between our circadian rhythm and the local time zone is commonly called jet lag. […] For most people, these impacts on health and performance are small. But for athletes, small stressors can impact how many seconds it takes to run a race or how many points they score in a game and among athletes student athletes are a special case, the researchers explained. […] Although travelers cannot completely escape the negative effects of flight on performance and health, there are several effective ways to minimize the impact, and it is important for student athletes to take advantage of these techniques whenever possible.

• #43

  https://www.namcp.org/sleepdisorders/html/disorders/jetlag/epidemiology.html

  Jet lag is an extremely common sleep disorder which affects millions of people every day, nearly all of whom are traveling for both business and pleasure. […] People who are already suffering from sleep deprivation or insomnia have been shown to be more likely to experience jet lag, and at a higher degree of intensity. […] All age groups are at risk of experiencing jet lag, however, individuals over the age of 50 are more likely to develop jet lag and have worse symptoms than those under the age of 30. This is because it takes longer for their bodies to recover and adjust than it does young adults.

• #44

  https://www.namcp.org/sleepdisorders/html/disorders/jetlag/epidemiology.html

  Jet lag is an extremely common sleep disorder which affects millions of people every day, nearly all of whom are traveling for both business and pleasure. […] People who are already suffering from sleep deprivation or insomnia have been shown to be more likely to experience jet lag, and at a higher degree of intensity. […] All age groups are at risk of experiencing jet lag, however, individuals over the age of 50 are more likely to develop jet lag and have worse symptoms than those under the age of 30. This is because it takes longer for their bodies to recover and adjust than it does young adults.

• #45 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. […] Traveling across time zones, especially multiple at a time, may cause jet lag. […] If youre traveling a distance that takes you across more than 3 time zones, youre at a higher risk of jet lag. Jet lag disrupts your internal clock and, therefore, body processes. […] The more time zones you cross, the more severe your symptoms of jet lag may be. […] Travelers over 60 years old may find it more difficult to cope with jet lag than younger travelers. […] The direction youre flying can have a big effect on your jet lag symptoms, too. […] Symptoms tend to be more severe when traveling eastward. […] A 2019 research review shows that travel fatigue contributes to jet lag. […] Changes in cabin pressure and high altitudes during air travel may contribute to some symptoms of jet lag, regardless of travel across time zones.

• #46 Jet Lag: Causes and 13 Ways to Ease Symptoms

  https://www.aarp.org/travel/travel-tips/transportation/jet-lag-remedies/

  Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. […] After age 50, our circadian cycle generally adjusts to new time zones more slowly than when were younger, according to sleep coach Bill Fish. […] Jet lag is also more intense traveling east than west. […] The goal is to adjust your body to the new time zone as quickly as possible, he says. […] It may be a shock that first day, but it will be must easier for your body to adjust. […] Sunlight helps your body clock adjust to a new time zone. […] If you take melatonin, do it about 30 minutes before you go to bed (and check with your doctor first). […] As little as a 0.5 mg dose can ease jet-lag symptoms, one study found.

• #47 Jet Lag: Causes and 13 Ways to Ease Symptoms

  https://www.aarp.org/travel/travel-tips/transportation/jet-lag-remedies/

  Jet lag occurs when our body clock isnt in tune with a destinations light-dark cycle. […] After age 50, our circadian cycle generally adjusts to new time zones more slowly than when were younger, according to sleep coach Bill Fish. […] Jet lag is also more intense traveling east than west. […] The goal is to adjust your body to the new time zone as quickly as possible, he says. […] It may be a shock that first day, but it will be must easier for your body to adjust. […] Sunlight helps your body clock adjust to a new time zone. […] If you take melatonin, do it about 30 minutes before you go to bed (and check with your doctor first). […] As little as a 0.5 mg dose can ease jet-lag symptoms, one study found.

• #48 Sleep experts share strategies to minimize jet lag’s effects on college athlete performance and health | Stanford School of Humanities and Sciences

  https://humsci.stanford.edu/feature/sleep-experts-share-strategies-minimize-jet-lags-effects-college-athlete-performance-and

  Starting this fall, college athletes will take more coast-to-coast flights. […] The paper discusses sleep and circadian rhythms and how they are intertwined with performance and physical and mental health. […] The mismatch between our circadian rhythm and the local time zone is commonly called jet lag. […] For most people, these impacts on health and performance are small. But for athletes, small stressors can impact how many seconds it takes to run a race or how many points they score in a game and among athletes student athletes are a special case, the researchers explained. […] Although travelers cannot completely escape the negative effects of flight on performance and health, there are several effective ways to minimize the impact, and it is important for student athletes to take advantage of these techniques whenever possible.

• #49 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #50 Getting the Sleep You Need: Jet Lag and Shift Work | Sleep Medicine

  https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-81

  Traveling across time zones can disrupt regular patterns of sleep and wakefulness. […] Jet lag occurs when your body’s internal clock is out of sync with the current time zone. […] Symptoms of jet lag may include excessive daytime sleepiness, nighttime insomnia, headache, loss of appetite, gastrointestinal problems, and irritability or mild depression. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. […] Shifting to a new time zone in this way may result in sleep disturbances. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. […] The general rule of thumb for eastward flights is that travelers should avoid bright light when it is late evening and night according to their internal clock.

• #51 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. […] The challenge of jet lag lies in the complexity of our bodies’ circadian rhythms. […] Resetting the body clock during travel typically takes about one day per time zone crossed. […] 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. […] Although scientific proof of their efficacy is lacking, anecdotal evidence suggests these apps can be helpful.

• #52 How to Avoid Jet Lag – Neurology, Wellness

  https://healthmatters.nyp.org/how-to-avoid-jet-lag/

  Jet lag, a temporary sleep disorder caused by a mismatch between your circadian rhythm and a new time zone, can affect anyone and be a nuisance during and after a vacation. […] Symptoms can include: Fatigue, Sleepiness during the day, Trouble sleeping, Irritability. […] Jet lag is usually worse when travelling east rather than west. […] If you dont make any changes to your routine or habits, your clock only shifts by about one hour per day. […] Preparing before and during your trip can help speed up the process of adjusting and avoiding jet lag symptoms. […] Light exposure, exercise, short naps, and moderating caffeine intake can all help with getting over jet lag. […] If youre having difficulty adjusting, taking a melatonin supplement or prescription sleep aid when its time to go to sleep under the direction of your physician can be helpful.

• #53 How to prevent jet lag from ruining your vacation – Johns Hopkins University Student Well-Being

  https://wellbeing.jhu.edu/blog/2024/03/11/how-to-prevent-jet-lag-from-ruining-your-vacation/

  Jet lag is a common sleep disorder that occurs when a person travels across time zones fast enough to mismatch the body and environmental day-night cycle. The symptoms include daytime fatigue, sleeplessness, stomach issues, and body unease that affect concentration and performance. They may last for several days, and longer as you travel further. […] Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. […] Those who fly frequently, such as business travelers, pilots, and flight attendants. […] The more time zones crossed, the more possible you feel jet lag. […] Aging is associated with longer jet lag recovery time. If you are traveling with seniors in your family, be aware of them for any jet lag symptoms. […] Jet lag happens easily, but there are always ways to prepare for it.

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

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

  The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones. You experience problems thinking or concentrating, malaise, or physical symptoms such as GI discomfort within one to two days after travel. Your sleep disturbance is not better explained by another current sleep disorder, medical or neurologic disorder, mental disorder, medication use, or substance use disorder. […] Cleveland Clinic recommends reaching out to your doctor if you experience symptoms that get worse rather than better after more than a week or if you have persistent symptoms not likely to be related to jet lag, but that could be sign of another illness, like: fever, nausea, or other flu symptoms.

• #55 Jet Lag

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

  Jet lag symptoms are common for international travel. […] 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. […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms. […] There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

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

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

  The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones. You experience problems thinking or concentrating, malaise, or physical symptoms such as GI discomfort within one to two days after travel. Your sleep disturbance is not better explained by another current sleep disorder, medical or neurologic disorder, mental disorder, medication use, or substance use disorder. […] Cleveland Clinic recommends reaching out to your doctor if you experience symptoms that get worse rather than better after more than a week or if you have persistent symptoms not likely to be related to jet lag, but that could be sign of another illness, like: fever, nausea, or other flu symptoms.

• #57

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #58 Getting the Sleep You Need: Jet Lag and Shift Work | Sleep Medicine

  https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-81

  Traveling across time zones can disrupt regular patterns of sleep and wakefulness. […] Jet lag occurs when your body’s internal clock is out of sync with the current time zone. […] Symptoms of jet lag may include excessive daytime sleepiness, nighttime insomnia, headache, loss of appetite, gastrointestinal problems, and irritability or mild depression. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. […] Shifting to a new time zone in this way may result in sleep disturbances. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. […] The general rule of thumb for eastward flights is that travelers should avoid bright light when it is late evening and night according to their internal clock.

• #59 Jet Lag

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

  Jet lag symptoms are common for international travel. […] 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. […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms. […] There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #60 Getting the Sleep You Need: Jet Lag and Shift Work | Sleep Medicine

  https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-81

  Traveling across time zones can disrupt regular patterns of sleep and wakefulness. […] Jet lag occurs when your body’s internal clock is out of sync with the current time zone. […] Symptoms of jet lag may include excessive daytime sleepiness, nighttime insomnia, headache, loss of appetite, gastrointestinal problems, and irritability or mild depression. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. […] Shifting to a new time zone in this way may result in sleep disturbances. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. […] The general rule of thumb for eastward flights is that travelers should avoid bright light when it is late evening and night according to their internal clock.

• #61 Getting the Sleep You Need: Jet Lag and Shift Work | Sleep Medicine

  https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-81

  Traveling across time zones can disrupt regular patterns of sleep and wakefulness. […] Jet lag occurs when your body’s internal clock is out of sync with the current time zone. […] Symptoms of jet lag may include excessive daytime sleepiness, nighttime insomnia, headache, loss of appetite, gastrointestinal problems, and irritability or mild depression. […] Jet lag is a result of the mismatch between the external environment and our internal biological clock. […] Shifting to a new time zone in this way may result in sleep disturbances. […] Fortunately, jet lag is usually temporary because our internal biological clock adapts in response to external cues in the new environment. […] The general rule of thumb for eastward flights is that travelers should avoid bright light when it is late evening and night according to their internal clock.

• #62 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. […] The challenge of jet lag lies in the complexity of our bodies’ circadian rhythms. […] Resetting the body clock during travel typically takes about one day per time zone crossed. […] 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. […] Although scientific proof of their efficacy is lacking, anecdotal evidence suggests these apps can be helpful.

• #63 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #64 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. […] 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.

• #65 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #66 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #67 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #68 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #69 Chronic jet lag leads to human liver cancer in a mouse model

  https://blogs.bcm.edu/2024/02/06/from-the-labs-chronic-jet-lag-leads-to-human-liver-cancer-in-a-mouse-model/

  Human epidemiological studies have linked chronic jet lag, also known as chronic circadian dysfunction, to increased liver cancer risk. […] Chronic jet-lagged humanized mice spontaneously developed liver cancer in human liver cells following the same process and molecular pathways as those in humans. […] Our work shows that circadian influences in cancer cannot be underestimated chronic circadian dysfunction is a human carcinogen, Moore said. […] The findings raise awareness of the increased cancer risk for people working night shifts for a long time or traveling across several time zones regularly.

• #70 How to Prevent Jet Lag | Scientific American

  https://www.scientificamerican.com/article/how-to-prevent-jet-lag/

  Jet lag: the main killer of productivity and enjoyment when travelling across time zones. […] Jet lag occurs when our rhythms no longer align with the environment. […] Although scientists have known about circadian rhythms for centuries, evidence has recently accumulated that we can apply this knowledge to minimise the negative effects of shift work and jet lag. […] This simple insight can be used to minimise jet lag. […] Several field studies have reached similar conclusions. […] Thus, seeking and avoiding light at the right times can reduce jet lag. […] These people often end up jet lagged for longer than necessary. […] Besides gastrointestinal disturbances and reduced alertness, frequent jet lag is associated with cancer and digestive diseases in humans, and increases mortality in mice. […] Given this knowledge of circadian rhythms, one can as one article title claimed trick Mother Nature into letting you fly around the world without jet lag.

• #71 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  A 2006 University of Virginia study found that while younger mice were able to rebound from the effects of air travel, being subjected to the equivalent of a Washington-to-Paris flight each week increased the death rate among older rodents. […] Other research indicates that jet lag can aggravate menstrual discomfort and even contribute to the development of heart disease and diabetes by altering eating patterns.

• #72 How to Prevent Jet Lag | Scientific American

  https://www.scientificamerican.com/article/how-to-prevent-jet-lag/

  Jet lag: the main killer of productivity and enjoyment when travelling across time zones. […] Jet lag occurs when our rhythms no longer align with the environment. […] Although scientists have known about circadian rhythms for centuries, evidence has recently accumulated that we can apply this knowledge to minimise the negative effects of shift work and jet lag. […] This simple insight can be used to minimise jet lag. […] Several field studies have reached similar conclusions. […] Thus, seeking and avoiding light at the right times can reduce jet lag. […] These people often end up jet lagged for longer than necessary. […] Besides gastrointestinal disturbances and reduced alertness, frequent jet lag is associated with cancer and digestive diseases in humans, and increases mortality in mice. […] Given this knowledge of circadian rhythms, one can as one article title claimed trick Mother Nature into letting you fly around the world without jet lag.

• #73 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  A 2006 University of Virginia study found that while younger mice were able to rebound from the effects of air travel, being subjected to the equivalent of a Washington-to-Paris flight each week increased the death rate among older rodents. […] Other research indicates that jet lag can aggravate menstrual discomfort and even contribute to the development of heart disease and diabetes by altering eating patterns.

• #74 How to Prevent Jet Lag | Scientific American

  https://www.scientificamerican.com/article/how-to-prevent-jet-lag/

  Jet lag: the main killer of productivity and enjoyment when travelling across time zones. […] Jet lag occurs when our rhythms no longer align with the environment. […] Although scientists have known about circadian rhythms for centuries, evidence has recently accumulated that we can apply this knowledge to minimise the negative effects of shift work and jet lag. […] This simple insight can be used to minimise jet lag. […] Several field studies have reached similar conclusions. […] Thus, seeking and avoiding light at the right times can reduce jet lag. […] These people often end up jet lagged for longer than necessary. […] Besides gastrointestinal disturbances and reduced alertness, frequent jet lag is associated with cancer and digestive diseases in humans, and increases mortality in mice. […] Given this knowledge of circadian rhythms, one can as one article title claimed trick Mother Nature into letting you fly around the world without jet lag.

• #75

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #76 Is 'jet lag a choice’? Not according to science. Stay alert with these tips : NPR

  https://www.npr.org/2024/05/16/1251278409/taylor-swift-joked-that-jet-lag-is-a-choice-a-sleep-expert-has-thoughts-about-th

  Jet lag is a form of circadian misalignment, an umbrella term for any time your body clock is out of sync with your current time zone or where the sun is in the sky, says Wu, a behavioral sleep medicine psychologist and researcher at Duke University. […] It happens when you cross multiple time zones in a very short amount of time, she says. A direct flight from Tokyo to Las Vegas, for instance, takes about 10 hours and sets your internal clock forward by 17 hours (in Standard Time). So if you land in Las Vegas at 7 p.m., your body might still be on Tokyo time, which is noon the next day. […] For many folks, jet lag can leave them feeling groggy and out of sync with their surroundings. „Our thinking is slower, our mood is worse, our metabolism is not as good. We can’t sleep when we want to sleep but we can’t feel awake when we want to be awake,” says Wu.

• #77 Is 'jet lag a choice’? Not according to science. Stay alert with these tips : NPR

  https://www.npr.org/2024/05/16/1251278409/taylor-swift-joked-that-jet-lag-is-a-choice-a-sleep-expert-has-thoughts-about-th

  Jet lag is a form of circadian misalignment, an umbrella term for any time your body clock is out of sync with your current time zone or where the sun is in the sky, says Wu, a behavioral sleep medicine psychologist and researcher at Duke University. […] It happens when you cross multiple time zones in a very short amount of time, she says. A direct flight from Tokyo to Las Vegas, for instance, takes about 10 hours and sets your internal clock forward by 17 hours (in Standard Time). So if you land in Las Vegas at 7 p.m., your body might still be on Tokyo time, which is noon the next day. […] For many folks, jet lag can leave them feeling groggy and out of sync with their surroundings. „Our thinking is slower, our mood is worse, our metabolism is not as good. We can’t sleep when we want to sleep but we can’t feel awake when we want to be awake,” says Wu.

• #78

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #79 Beating Jet Lag: A Guide to Strategic Light Exposure – Wu Tsai Human Performance Alliance

  https://humanperformancealliance.org/playbook/beating-jet-lag-a-guide-to-strategic-light-exposure/

  Youve just landed at your destination. Its the middle of the day, but you go straight to the hotel for a long nap. The culprit? Jet lag, a familiar foe for millions of globetrotters crossing time zones each year. […] As Dr. Jamie Zeitzer and colleagues explain, Having to respond to mental challenges when their brains are prepared to sleep puts them at reduced cognitive capacity and can result in impaired reaction time and decision-making.1 […] Jet lag may seem simple, but its actually a sophisticated interplay between our internal biological clocks and the external environment. […] When we rapidly cross time zones, we disrupt the routine of pacemaker cells and they struggle to synchronize to a new day-night rhythm. As a result, we experience the infamous brain fog and insomnia of jet lag (scientifically termed desynchronosis).6

• #80 Scientific research is putting jet lag to bed – European CEO

  https://www.europeanceo.com/lifestyle/scientific-research-is-putting-jet-lag-to-bed/

  Research confirms that jet lag has a detrimental impact on our decision-making in the short term, but it can also put a real strain on ones health […] Jet lag is an immense inconvenience for frequent fliers. Long after alighting the plane, travellers can find themselves in a sluggish state, struggling to process information and fantasising about the next opportunity for a good nights sleep none of which is ideal when travelling for a high-pressure business meeting. […] Research confirms that jet lag has a detrimental impact on our performance: a 2017 study by Northwestern University found that jet-lagged Major League Baseball players made mistakes their well-rested competitors didnt. Jet lag can also encourage us to make decisions well regret. […] As well as seriously impacting decision-making in the short term, jet lag can put a real strain on ones health. Research from the University of California, Berkeley, found that chronic jet lag can cause long-term memory problems, while Stanfords Centre for Sleep Sciences and Medicine suggests it increase a persons risk of developing Alzheimers or cancer. […] Jet lag may seem like a temporary nuisance, but it can have a serious impact on our health over a long period and, in the short term, wreak havoc with our performance at work.

• #81 Sleep experts share strategies to minimize jet lag’s effects on college athlete performance and health | Stanford School of Humanities and Sciences

  https://humsci.stanford.edu/feature/sleep-experts-share-strategies-minimize-jet-lags-effects-college-athlete-performance-and

  Starting this fall, college athletes will take more coast-to-coast flights. […] The paper discusses sleep and circadian rhythms and how they are intertwined with performance and physical and mental health. […] The mismatch between our circadian rhythm and the local time zone is commonly called jet lag. […] For most people, these impacts on health and performance are small. But for athletes, small stressors can impact how many seconds it takes to run a race or how many points they score in a game and among athletes student athletes are a special case, the researchers explained. […] Although travelers cannot completely escape the negative effects of flight on performance and health, there are several effective ways to minimize the impact, and it is important for student athletes to take advantage of these techniques whenever possible.

• #82 Jet Lag

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

  Jet lag symptoms are common for international travel. […] 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. […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms. […] There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #83

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #84 Beating Jet Lag: A Guide to Strategic Light Exposure – Wu Tsai Human Performance Alliance

  https://humanperformancealliance.org/playbook/beating-jet-lag-a-guide-to-strategic-light-exposure/

  Youve just landed at your destination. Its the middle of the day, but you go straight to the hotel for a long nap. The culprit? Jet lag, a familiar foe for millions of globetrotters crossing time zones each year. […] As Dr. Jamie Zeitzer and colleagues explain, Having to respond to mental challenges when their brains are prepared to sleep puts them at reduced cognitive capacity and can result in impaired reaction time and decision-making.1 […] Jet lag may seem simple, but its actually a sophisticated interplay between our internal biological clocks and the external environment. […] When we rapidly cross time zones, we disrupt the routine of pacemaker cells and they struggle to synchronize to a new day-night rhythm. As a result, we experience the infamous brain fog and insomnia of jet lag (scientifically termed desynchronosis).6

• #85 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 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. […] 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. […] 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. […] Auto accidents caused by drowsy driving may be more likely in people who are jet-lagged.

• #86 Jet lag – Wikipedia

  https://en.wikipedia.org/wiki/Jet_lag

  Jet lag is caused by a misalignment between the internal circadian clock and the external environment, and it has been classified within the category of a circadian rhythm sleep-wake disorder, reflecting its basis in disrupted biological timing rather than general travel fatigue. […] Jet lag has been the subject of research across multiple fields including chronobiology, sleep medicine, and aviation health. Numerous peer-reviewed studies have examined its underlying mechanisms, health implications, and treatment strategies. […] Jet lag is linked only to the distance travelled along the east-west axis. A ten-hour flight between Europe and southern Africa does not cause jet lag, as the direction of travel is primarily north-south. A four-hour flight between Miami, Florida, and Phoenix, Arizona, in the United States may result in jet lag, as the direction of travel is primarily east-west.

• #87 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #88 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #89 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #90 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #91 Top Published Expert Doctors for Jet Lag Syndrome

  https://findexpertmd.com/d/Jet_Lag_Syndrome

  248 top medical experts on Jet Lag Syndrome across 37 countries and 23 U.S. states, including 59 MDs (Physicians). This is based on an objective analysis of their Scientific Publications, Clinical Trials, Medicare, and NIH Grants. […] Jet Lag Syndrome: A chronobiologic disorder resulting from rapid travel across a number of time zones, characterized by insomnia or hypersomnolence, fatigue, behavioral symptoms, headaches, and gastrointestinal disturbances. […] Clinical Trials: at least 6 including 5 Completed, 1 Recruiting.

• #92 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 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. […] Furthermore, the most recent edition of the International Classification of Sleep Disorders (ICSD-3) (the American Academy of Sleep Medicines manual of sleep disorders) considers jet lag a subtype of circadian rhythm disorder, which puts it in the same family as shift work disorders.

• #93 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 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. […] Furthermore, the most recent edition of the International Classification of Sleep Disorders (ICSD-3) (the American Academy of Sleep Medicines manual of sleep disorders) considers jet lag a subtype of circadian rhythm disorder, which puts it in the same family as shift work disorders.

• #94 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 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. […] Furthermore, the most recent edition of the International Classification of Sleep Disorders (ICSD-3) (the American Academy of Sleep Medicines manual of sleep disorders) considers jet lag a subtype of circadian rhythm disorder, which puts it in the same family as shift work disorders.

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

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

  The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones. You experience problems thinking or concentrating, malaise, or physical symptoms such as GI discomfort within one to two days after travel. Your sleep disturbance is not better explained by another current sleep disorder, medical or neurologic disorder, mental disorder, medication use, or substance use disorder. […] Cleveland Clinic recommends reaching out to your doctor if you experience symptoms that get worse rather than better after more than a week or if you have persistent symptoms not likely to be related to jet lag, but that could be sign of another illness, like: fever, nausea, or other flu symptoms.

• #96 How to Beat Jet Lag: Tips and Cures by Rick Steves

  https://www.ricksteves.com/travel-tips/health/jet-lag

  Anyone who flies through multiple time zones will grapple with the biorhythmic confusion known as jet lag. […] You can’t avoid jet lag, but by following these tips you can minimize the symptoms. […] Jet lag hates fresh air, daylight, and exercise. […] The best prescription is to leave home unfrazzled, minimize jet lag’s symptoms, adopt European time, and enjoy your trip from the moment you step off the plane.

• #97 How to Prevent Jet Lag | Scientific American

  https://www.scientificamerican.com/article/how-to-prevent-jet-lag/

  Jet lag: the main killer of productivity and enjoyment when travelling across time zones. […] Jet lag occurs when our rhythms no longer align with the environment. […] Although scientists have known about circadian rhythms for centuries, evidence has recently accumulated that we can apply this knowledge to minimise the negative effects of shift work and jet lag. […] This simple insight can be used to minimise jet lag. […] Several field studies have reached similar conclusions. […] Thus, seeking and avoiding light at the right times can reduce jet lag. […] These people often end up jet lagged for longer than necessary. […] Besides gastrointestinal disturbances and reduced alertness, frequent jet lag is associated with cancer and digestive diseases in humans, and increases mortality in mice. […] Given this knowledge of circadian rhythms, one can as one article title claimed trick Mother Nature into letting you fly around the world without jet lag.

• #98 Beating Jet Lag: A Guide to Strategic Light Exposure – Wu Tsai Human Performance Alliance

  https://humanperformancealliance.org/playbook/beating-jet-lag-a-guide-to-strategic-light-exposure/

  Light plays a crucial role in overcoming jet lag.1,2,3,6 A common misunderstanding, however, is that all light is equal. […] Eastward travel across time zones is often harder to adjust to than Westward. Its generally more challenging to fall asleep earlier when traveling East than stay awake later when traveling West.1,6 […] To combat jet lag, strategic planning is essential. Adjusting natural light exposure based on the direction of travelmore light in the morning and less in the evening if youre traveling eastward, more light in evening and less in the morning if youre traveling westwardcan aid in faster synchronization.

• #99 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  The scientists gave volunteers melatonin sold over the counter, and altered their light patterns using a big light box. […] So to avoid jet lag when flying east, says Eastman, you have to take melatonin in the afternoon for a number of days before the journey, and use the light box in the mornings to wake up earlier each day. […] Another group of scientists has designed an app called Entrain that uses mathematical modelling to determine how our body can shift from one time zone to another in the quickest way possible. […] The software should allow an individual to get over jet lag in less than half the time than if one used other well-known recommendations, says Daniel Forger of the University of Michigan, a co-author of the study.

• #100 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #101

  https://www.cbsnews.com/boston/news/big-breakfast-prevent-jet-lag/

  Research finds eating a big breakfast could help prevent jet lag. […] Jet lag occurs when your body’s internal clock, or circadian rhythm, is out of sync with the surrounding environment and this can be influenced by sunlight and mealtimes. […] Now scientists at Northwestern University and the Santa Fe Institute have discovered that eating a big meal in the early morning in the new time zone may help people overcome jet lag, whereas constantly shifting meal schedules or having a meal at night can make matters worse.

• #102 Jet Lag Reduction: Study finds that what time you eat your breakfast is crucial | Weinberg College News

  https://news.weinberg.northwestern.edu/2023/09/15/jet-lag-reduction-study-finds-that-what-time-you-eat-your-breakfast-is-crucial/

  A new study has proposed a solution for combating jet lag, especially among older adults. The research suggests that eating a substantial breakfast in line with the destinations time zone can help with jet lag recovery. […] Jet lag occurs when the bodys internal clock, known as the circadian system, falls out of sync with the surrounding environment. […] Interestingly, the study proposed a novel approach to expedite recovery from jet lag and similar disruptions: focusing on mealtime. Their results suggested that having a substantial breakfast in the morning of the new time zone could help recovery time from jet lag. […] Having a larger meal in the early morning of the new time zone can help overcome jet lag. Constantly shifting meal schedules or having a meal at night is discouraged, as it can lead to misalignment between internal clocks.

• #103

  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. […] Stomach aches and other stomach problems are a symptom of jet lag; eating smaller meals just before travel may help. […] If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. […] A combination of these steps will help you overcome jet lag more quickly.

• #104 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #105 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #106 Jet lag | UK Civil Aviation Authority

  https://www.caa.co.uk/passengers-and-public/passenger-guidance/health-guidance/health-information-for-passengers/jet-lag/

  The severity of jet-lag depends on the number of time-zones you cross and, to a lesser extent, on the direction of travel. For most people, the symptoms are worse if they travel eastwards than if they travel westwards. […] The symptoms of jet lag will naturally get better as the body adjusts to the new time zone. However, recovery may take 1-1.5 days per time zone crossed and there are a number of ways in which you can try to speed the process up. […] Melatonin is produced naturally in the body and is important in regulating our body clock. It is often recommended as an effective treatment for jet lag but in many countries melatonin is not available 'over the counter’ and has to be prescribed by a doctor. […] Exposure to daylight has the most effect, but the best time to be outdoors if you are trying to combat jet lag depends on your direction of travel and the number of time zones you have crossed.

• #107 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. […] The challenge of jet lag lies in the complexity of our bodies’ circadian rhythms. […] Resetting the body clock during travel typically takes about one day per time zone crossed. […] 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. […] Although scientific proof of their efficacy is lacking, anecdotal evidence suggests these apps can be helpful.

• #108 How to prevent jet lag from ruining your vacation – Johns Hopkins University Student Well-Being

  https://wellbeing.jhu.edu/blog/2024/03/11/how-to-prevent-jet-lag-from-ruining-your-vacation/

  Jet lag is a common sleep disorder that occurs when a person travels across time zones fast enough to mismatch the body and environmental day-night cycle. The symptoms include daytime fatigue, sleeplessness, stomach issues, and body unease that affect concentration and performance. They may last for several days, and longer as you travel further. […] Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. […] Those who fly frequently, such as business travelers, pilots, and flight attendants. […] The more time zones crossed, the more possible you feel jet lag. […] Aging is associated with longer jet lag recovery time. If you are traveling with seniors in your family, be aware of them for any jet lag symptoms. […] Jet lag happens easily, but there are always ways to prepare for it.

• #109 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #110 How to Avoid Jet Lag – Neurology, Wellness

  https://healthmatters.nyp.org/how-to-avoid-jet-lag/

  Jet lag, a temporary sleep disorder caused by a mismatch between your circadian rhythm and a new time zone, can affect anyone and be a nuisance during and after a vacation. […] Symptoms can include: Fatigue, Sleepiness during the day, Trouble sleeping, Irritability. […] Jet lag is usually worse when travelling east rather than west. […] If you dont make any changes to your routine or habits, your clock only shifts by about one hour per day. […] Preparing before and during your trip can help speed up the process of adjusting and avoiding jet lag symptoms. […] Light exposure, exercise, short naps, and moderating caffeine intake can all help with getting over jet lag. […] If youre having difficulty adjusting, taking a melatonin supplement or prescription sleep aid when its time to go to sleep under the direction of your physician can be helpful.

• #111 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #112 Jet Lag

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

  Jet lag symptoms are common for international travel. […] 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. […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms. […] There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #113 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #114 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #115 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #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. […] 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 Therapy Treatment Market – Global Market – Industry Trends and Forecast to 2028 | Data Bridge Market Research

  https://www.databridgemarketresearch.com/reports/global-jet-lag-therapy-treatment-market?srsltid=AfmBOoqpKaqmCmIlHUrG8j3uPYrVYny71LOeKZqZ4Dk5v9QxLBaq7mVO

  Jet lag therapy treatment market is expected to gain market growth at a potential rate of 4.25% in the forecast period of 2021 to 2028. […] Jet lag is also known as jet disorders or desynchronosis which is a temporary condition of circadian rhythm sleep disorder that occurs when anyone travel across multiple time zones. […] Rise in the change in the working shift timings associated with night shifts will uplift the market growth, also increase in the new launches of insomnia related products annually, increase in number of travelers who are traveling to different time zones and rapid increase in the number of air travelers along with minimal side-effects or complications of drugs are some of the crucial factors among others driving the jet lag therapy treatment market growth. […] However, rise in the preference of non-pharmacological therapies over pharmacological therapies, increase in the introduction of alternative therapy to beat the jet lag disorders and limited efficacy rate of available intervention are the major factors among others acting as restraints, and will further challenge the jet lag therapy treatment market in the forecast period mentioned above.

• #118 Key Training Topics About Managing Jet Lag (OGHFA BN) | SKYbrary Aviation Safety

  https://skybrary.aero/articles/key-training-topics-about-managing-jet-lag-oghfa-bn

  This briefing note suggests topics and strategies that can be effective when training flight crews about coping with fatigue related to jet lag. […] It is important for flight crews to understand the causes of jet lag and the subsequent performance issues related to it. […] Aviation training should emphasize that jet lag is a combination of symptoms caused by rapidly traversing across time zones. […] Jet lag is the body’s reaction because it cannot adjust the normal body rhythms quickly to the shorter or longer day. […] Training should incorporate the idea that jet lag is not the same for all travel situations. […] A trainee needs to understand how the number of time zones crossed and the direction of travel affect the biological clock. […] Understanding these time shifts and how they relate to normal base time and local time sleep schedules is very important to prevent jet lag.

• #119 Key Training Topics About Managing Jet Lag (OGHFA BN) | SKYbrary Aviation Safety

  https://skybrary.aero/articles/key-training-topics-about-managing-jet-lag-oghfa-bn

  This briefing note suggests topics and strategies that can be effective when training flight crews about coping with fatigue related to jet lag. […] It is important for flight crews to understand the causes of jet lag and the subsequent performance issues related to it. […] Aviation training should emphasize that jet lag is a combination of symptoms caused by rapidly traversing across time zones. […] Jet lag is the body’s reaction because it cannot adjust the normal body rhythms quickly to the shorter or longer day. […] Training should incorporate the idea that jet lag is not the same for all travel situations. […] A trainee needs to understand how the number of time zones crossed and the direction of travel affect the biological clock. […] Understanding these time shifts and how they relate to normal base time and local time sleep schedules is very important to prevent jet lag.

• #120 How Jet Lag Works | HowStuffWorks

  https://science.howstuffworks.com/life/inside-the-mind/human-brain/jet-lag.htm

  Jet lag, also known as desynchronosis, can cause insomnia, daytime sleepiness, loss of concentration and alertness, fatigue, irritability, disorientation, depression and gastrointestinal ills. […] A 1998 study found that 94 percent of Americans who fly long distances suffered from jet lag, and 45 percent considered their symptoms severe. […] The Pentagon worries that jet lag will impair pilots’ performance and endanger soldiers on missions, and companies worry that jet-lagged executives may not bring their „A” game to meetings and make bad deals as a result. […] According to a 2010 study by University of California researchers, the brains of hamsters subjected to chronic jet lag created new neurons at about half the rate of normal stay-at-home members of their species, and showed memory and learning deficits as a result.

• #121 Sleep experts share strategies to minimize jet lag’s effects on college athlete performance and health | Stanford School of Humanities and Sciences

  https://humsci.stanford.edu/feature/sleep-experts-share-strategies-minimize-jet-lags-effects-college-athlete-performance-and

  The researchers hope the information in their paper will help college athletic organizations select more optimal times for games and competitions. […] Heller, Zeitzer, and others are already working with college athletic departments, coaches, and trainers to help college athletes and their co-travelers apply the evidence-based techniques that can help counter the effects of cross-country travel.

• #122 The science of jet lag… and how best to beat it

  https://www.bbc.com/future/article/20140523-the-science-of-jet-lag

  Jet lag is exhausting, disorientating, and can even make you lose your appetite and libido. […] Jet lag is the result of a disruption in our bodys internal clocks. […] It takes most people a few days to fully adjust, depending on not only how many time zones have been crossed, but also the direction of travel. […] All these strategies are aimed at speeding up the adjustment of our multiple clocks to the new time zone. […] Work over the past 15 years has led to an amazing increase in our understanding of the circadian clock, light input and jet lag, says Stuart Peirson of the Nuffield Laboratory of Ophthalmology at Oxford University. […] Work published last year by researchers in Japan suggests a hormone plays a key role in re-setting the body clock. […] We believe it is important for many people to start the process of shifting your internal rhythms before the flight, so that you arrive with little or no jet lag, says Charmane Eastman at Rush University in Chicago, Illinois.

• #123 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #124 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. […] There are limited data on the prevalence of jet lag disorder, but one recent survey reported that 68% of international business travelers experienced negative symptoms on a regular basis. […] Risk factors for the development of jet lag disorder include the number of time zones traveled, exposure to appropriate time cues at the destination, individual genetic differences, use of medications, and other individual- and route-specific risk factors. […] 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. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

• #125 WIRED Brand Lab | The Science Behind Jet Lag—and How to Tackle It | WIRED

  https://www.wired.com/sponsored/story/the-science-behind-jet-lag-and-how-to-tackle-it/

  Jet lag and its effects weren’t discovered until humans invented the means to quickly travel around the world. […] Jet lag and its effects weren’t discovered until humans invented the means to quickly travel around the world. And modern problems require modern solutions. […] But with the ability to slingshot ourselves across oceans and between continents at otherwise-inhuman speeds, a new problem emerged: jet lag. […] Our bodies simply cannot accommodate our relatively newfound ability to speed into new time zones, making circadian disruption and the negative effects of it inevitable. […] Research shows that supporting the body’s circadian rhythms long-term translates to real benefits and reduces the risk of many chronic disorders, including obesity, diabetes, some cancers, heart disease, and depression all of which can disturb our natural cycles. […] Timeshifter helps travelers adapt their natural circadian rhythms to new time zones quickly, reducing jet lag and increasing productivity.

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

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

  If you experience severe symptoms, like cold sweats, vomiting, or fever, you may be experiencing something else, such as a virus, a cold, or altitude sickness. […] Jet lag doesnt always require treatment, but if the symptoms are bothersome and prevent you from performing your daily tasks, a few options are available. […] Lightboxes, lamps, and visors can help reset your internal clocks. […] You can take over-the-counter (OTC) melatonin supplements to trigger sleep when your body is fighting it. […] The sun tells your body its time to be awake. If youve traveled westward, research suggests maximizing exposure to sunlight may help overcome jet lag.

• #127 Jet Lag Reduction: Study finds that what time you eat your breakfast is crucial | Weinberg College News

  https://news.weinberg.northwestern.edu/2023/09/15/jet-lag-reduction-study-finds-that-what-time-you-eat-your-breakfast-is-crucial/

  A new study has proposed a solution for combating jet lag, especially among older adults. The research suggests that eating a substantial breakfast in line with the destinations time zone can help with jet lag recovery. […] Jet lag occurs when the bodys internal clock, known as the circadian system, falls out of sync with the surrounding environment. […] Interestingly, the study proposed a novel approach to expedite recovery from jet lag and similar disruptions: focusing on mealtime. Their results suggested that having a substantial breakfast in the morning of the new time zone could help recovery time from jet lag. […] Having a larger meal in the early morning of the new time zone can help overcome jet lag. Constantly shifting meal schedules or having a meal at night is discouraged, as it can lead to misalignment between internal clocks.

• #128 Jet Lag Reduction: Study finds that what time you eat your breakfast is crucial | Weinberg College News

  https://news.weinberg.northwestern.edu/2023/09/15/jet-lag-reduction-study-finds-that-what-time-you-eat-your-breakfast-is-crucial/

  A new study has proposed a solution for combating jet lag, especially among older adults. The research suggests that eating a substantial breakfast in line with the destinations time zone can help with jet lag recovery. […] Jet lag occurs when the bodys internal clock, known as the circadian system, falls out of sync with the surrounding environment. […] Interestingly, the study proposed a novel approach to expedite recovery from jet lag and similar disruptions: focusing on mealtime. Their results suggested that having a substantial breakfast in the morning of the new time zone could help recovery time from jet lag. […] Having a larger meal in the early morning of the new time zone can help overcome jet lag. Constantly shifting meal schedules or having a meal at night is discouraged, as it can lead to misalignment between internal clocks.

• #129 Sleep experts share strategies to minimize jet lag’s effects on college athlete performance and health | Stanford School of Humanities and Sciences

  https://humsci.stanford.edu/feature/sleep-experts-share-strategies-minimize-jet-lags-effects-college-athlete-performance-and

  The researchers hope the information in their paper will help college athletic organizations select more optimal times for games and competitions. […] Heller, Zeitzer, and others are already working with college athletic departments, coaches, and trainers to help college athletes and their co-travelers apply the evidence-based techniques that can help counter the effects of cross-country travel.

• #130 Fun with Friends Tiring You Out? It’s Social Jet Lag | UNLV

  https://www.unlv.edu/news/article/fun-friends-tiring-you-out-its-social-jet-lag

  Simply put, social jet lag is a behavioral pattern resulting from shifting behavior (usually staying up later) on the weekends. Social jet lag is rampant, and occurs in about 80% of people to some extent. […] Night shift work is not great for our bodies. It has recently been labeled as a probable carcinogen and is also linked to higher rates of diabetes and cardiovascular disease. […] The idea that we are pursuing is to study how these social jet lag behaviors effect cardiovascular health and to see if we can use timed exercise to reduce or prevent social jet lag. […] Las Vegas is one of the most 24-hour cities in the world, and I think it leaves a lot of interesting possibilities for human studies among a big shift-working population. […] The circadian timing of exercise to prevent heart damage is also an area we are currently investigating.

• #131 Jet lag: your metabolism recovers quicker than your brain – new study

  https://theconversation.com/jet-lag-your-metabolism-recovers-quicker-than-your-brain-new-study-243866

  The body has a network of daily (circadian) clocks that influences most areas of our health, including sleep and metabolism. […] Changing the relationship between our internal body clock system and daily changes in the outside environment is called circadian desynchrony. In our lives, circadian desynchrony occurs in situations such as shift work and jet lag, where there is a mismatch between internal circadian rhythm and environmental rhythms, such as the light-dark cycle. […] Our research confirms that circadian desynchrony impairs human metabolism but suggests that metabolic impairment is smaller and shorter-lived than changes to sleepiness and alertness. This finding is relevant to the large number of people around the world who do shift work or who fly a lot.

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