Materiały źródłowe

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

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

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

• #2 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. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] Suggestions to reduce the impact of jet lag while travelling include: Make sure you have had enough sleep before you leave. Sleep deficit or debt will make jet lag worse. […] The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on home time. […] Suggestions on adjusting to your new time zone include: Expose yourself to daylight or, if this is not possible, bright light to help reset your body clock. […] The use of melatonin has been shown to help some people adjust faster to changes in time zone. […] Jet lag is a type of fatigue caused by travelling across different time zones. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy.

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

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

  Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] A few basic steps may help prevent jet lag or reduce its effects: […] Properly time bright light exposure. Light exposure is a prime influence on your body’s circadian rhythms. After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. After traveling east, expose yourself to morning light to adapt to an earlier time zone. […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #4 Approaches to the Pharmacological Management of Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6182450/

  For many years now a treatment mitigating the debilitating effects of jet lag has been sought. […] This review covers the relatively new chronobiotic drugs, which can hasten adaptation of the circadian system, together with drugs directly affecting alertness and sleep propensity. […] A number of timed treatments including bright light exposure, stimulants, hypnotics and drugs that shift rhythms can alleviate the symptoms of jet lag and hasten adaptation to the destination time zone. […] Much effort has been devoted to finding an efficient method of alleviating jet lag with only partial success. […] The importance of light exposure needs to be addressed simultaneously given its powerful phase shifting and alerting effects. […] The combination of hypnotic and chronobiotic properties is in theory ideal for a jet-lag therapy, but to exploit both requires careful timing together with control of light exposure.

• #5 Jet Lag: Treatment Options and Advice for Travelers | AAFP

  https://www.aafp.org/pubs/afp/issues/2008/0201/p361a.html

  Jet lag is attributed to maladjustment of the body clock after rapid travel across three or more time zones. […] Treatment: Light exposure acts to synchronize the body clock with the sleep-wake cycle. Gradually increasing intensity of light is believed to be more effective than pulses of light or continuous exposure to light of the same intensity. […] Exogenous melatonin delays the body clock if taken after waking and advances it if taken in the afternoon or evening. In several studies, 3 to 5 mg of melatonin taken two to three hours before bedtime improved sleep and decreased daytime fatigue. […] Short-acting hypnotics have provided increased next-day alertness and decreased jet lag in limited studies. […] For longer journeys eastward, the body clock can be advanced about one hour per day for the three days before departure by exposure to bright light on rising or by taking melatonin in the evening. Melatonin or short-acting hypnotics can also be used to induce sleep at appropriate times for the destination. Bright light, gentle exercise, and caffeine can be used to stimulate daytime alertness on arrival.

• #6 What is Jet Lag? A Guide to Symptoms, Remedies and How Long It Lasts – Thrillist

  https://www.thrillist.com/travel/nation/what-is-jet-lag-definition-symptoms-cures-remedies

  Drink water. […] Avoid alcohol and coffee. […] Exercise outdoors. […] Adjust your schedule in advance. […] Some people really lean into intermittent fasting for the four days prior to departure, and while Im not discounting anecdotal success among anyone whos tried it, the scientific support seems to boil down to a 2002 study published in Military Medicine, which found that members of the National Guard who volunteered to follow the diet in the days before their deployment and/or return were up to 16.2 times less likely to experience jet lag than a placebo group. […] Jet lag recovery spa services. […] If youd like to enjoy a nice spa treatment, by all means do so, but none of this stuff has any miraculous sway over your circadian rhythms. […] Take sleeping pills. […] There has been some research on the efficacy of Lunesta and Ambien for jet lag, taken around bedtime once youve arrived at your destination.

• #7 Jet Lag: What It Feels Like, Treatment, and Prevention

  https://www.verywellhealth.com/jet-lag-8650832

  Jet lag typically goes away after a few days when your body has adjusted to the new time. Most people don’t need medical treatment for jet lag. Lifestyle choices such as sticking to scheduled sleep and wake times and using light and dark as tools to regulate sleep patterns can help with the adjustment phase. […] Some experts recommend melatonin for temporary use to treat jet lag. However, its effectiveness is unclear, and there are associated risks. […] Jet lag symptoms typically go away on their own as your internal clock adjusts to the new time zone. If symptoms worsen or last longer than two weeks after traveling, it is important to seek medical care to alleviate symptoms and rule out any other symptom causes.

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

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

  Researchers have yet to uncover a jet lag cure. Still, you can recover from most symptoms on your own. Theres a good chance your symptoms will go away in a few days without any jet lag treatment. […] Making healthy choices may help jet lag symptoms go away sooner. After you arrive at your destination: […] Focus on getting quality sleep: Sleeping on the plane, if you can, may help your body adjust faster to a new time zone. You may want to ask a provider about the benefits and risks of over-the-counter sleep aids, like melatonin. […] Melatonin isnt thought to be harmful for jet lag, and while there arent any clinical trials, its used often. Melatonin is a hormone your body makes naturally to promote sleep. Its also available as a supplement in various strengths. A healthcare provider can help you understand the pros and cons of taking an over-the-counter melatonin supplement for jet lag, including how it may affect you.

• #9 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

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

• #10 Lumie® Blog | Seasonal Affective Disorder, Sleep and Wellbeing

  https://www.lumie.com/en-us/blog/how-to-beat-jet-lag-with-lumie-light-therapy

  How can light therapy can help jet lag? […] Light is the most powerful stimulus for resetting the body clock and exposure to light before and after a flight is critical in determining how long it takes to synchronize to local time and the duration of jet lag. […] The ability of light to shift the timing of the body clock can be used to hasten adaptation to the destination time zone and reduce the occurrence of jet lag. […] Receiving light at the appropriate time of day will shift the body clock in the correct direction and reduce the number of days that the symptoms of jet lag are experienced. […] One method of reducing jet lag is to shift your body clock to the destination time zone before you fly. […] Even partially adapting yourself before you fly will reduce the number of days and severity of jet lag.

• #11 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/

  While many strategies exist to combat jet lag from adjusting meal times to taking melatonin to tweaking sleep schedules exposure to light is one of the most powerful natural remedies. […] Light plays a crucial role in overcoming jet lag. A common misunderstanding, however, is that all light is equal. […] A person can adjust their circadian rhythms by approximately one hour each day if they expose themselves to the right amounts of light at the right times. […] When traveling Eastward, you want to get light in the morning and avoid light in the evening. When traveling Westward, avoid light in the morning and get light in the evening. […] 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.

• #12 Study finds possible new jet-lag treatment: Exposure to flashing light | News Center

  https://med.stanford.edu/news/all-news/2016/02/study-finds-possible-new-jet-lag-treatment.html

  Short flashes of light at night are more effective than using continuous light as therapy to prevent disruptions in people’s circadian rhythms, according to researchers. […] Exposing people to short flashes of light while they’re sleeping could provide a fast and efficient method of preventing jet lag, according to a study by researchers at the Stanford University School of Medicine. […] This could be a new way of adjusting much more quickly to time changes than other methods in use today. […] In the latest study, Zeitzer and Najjar found that short flashes of light at night are more effective than continuous light exposure and could further speed up the process of adjusting to a different time zone before a trip. […] Light therapy is designed to speed up the brain’s adjustment to time changes.

• #13 Study finds possible new jet-lag treatment: Exposure to flashing light | News Center

  https://med.stanford.edu/news/all-news/2016/02/study-finds-possible-new-jet-lag-treatment.html

  By conducting light therapy at night, the brain’s biological clock gets tricked into adjusting to an awake cycle even when asleep. […] The study found that a sequence of 2-millisecond flashes of light, similar to a camera flash, 10 seconds apart elicited a nearly two-hour delay in the onset of sleepiness, the most efficient and fastest method of adjusting the internal clock. […] Zeitzer explained how flashing-light therapy during the night could be used to adapt to traveling from California to the East Coast. […] He added, „We have found that most people can sleep through the flashing light just fine,” and that flashing-light therapy used at night could be a great method of helping to adjust the internal biological clock for all kinds of sleep cycle disruptions.

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

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

  As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

• #15 Jet Lag Disorder | Yellow Book | CDC

  https://wwwnc.cdc.gov/travel/yellowbook/2024/air-land-sea/jet-lag

  Melatonin is secreted by the pineal gland in the brain during darkness and it is suppressed during the day with light exposure. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone. […] 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.

• #16 Melatonin for the prevention and treatment of jet lag | Cochrane

  https://www.cochrane.org/CD001520/DEPRESSN_melatonin-for-the-prevention-and-treatment-of-jet-lag

  Melatonin is remarkably effective in preventing or reducing jet lag, and occasional short-term use appears to be safe. It should be recommended to adult travellers flying across five or more time zones, particularly in an easterly direction, and especially if they have experienced jet lag on previous journeys. Travellers crossing 2-4 time zones can also use it if need be. […] Eight of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jet-lag from flights crossing five or more time zones. Daily doses of melatonin between 0.5 and 5mg are similarly effective, except that people fall asleep faster and sleep better after 5mg than 0.5mg. Doses above 5mg appear to be no more effective. […] The timing of the melatonin dose is important: if it is taken at the wrong time, early in the day, it is liable to cause sleepiness and delay adaptation to local time. The incidence of other side effects is low. Case reports suggest that people with epilepsy, and patients taking warfarin may come to harm from melatonin.

• #17 Jet Lag Symptoms, Treatments, Prevention and More – Dr. Axe

  https://draxe.com/health/jet-lag-symptoms/

  A scientific review published in the Cochrane Database of Systematic Reviews found that oral melatonin is remarkably effective in preventing or reducing jet lag, and it appears to be safe when taken occasionally for a short period of time. […] To relieve jet lag symptoms naturally, the most important thing to do is help your bodys internal clock adjust to its new environment. You can do this with light therapy, gradually adjusting your mealtimes, exercising during the day and drinking caffeine in the morning, and avoiding alcohol or caffeine in the evening, right before bedtime.

• #18 Jet Lag: Symptoms, Causes, and Tips for Relief

  https://sleepdoctor.com/travel/jet-lag

  Bright light is the most important environmental cue that helps your body shift its circadian rhythms to match a new time zone. […] Eastward travelers can take melatonin supplements at bedtime to help sync their circadian rhythms with the new time zone. […] Melatonin supplements aren’t regulated by the FDA, but melatonin is generally considered safe to use for treating jet lag. […] Sleeping pills are another option to fall asleep more easily. […] If you’re feeling sleepy during the day, you may be tempted to take a nap. […] While you may not be able to avoid jet lag entirely, you can minimize its impact by planning ahead. […] In the days leading up to your trip, you can gradually adjust the times you wake up and go to bed to more closely match the time zone of your destination. […] Getting enough sleep in the days leading up to your trip is important to limiting the impact of jet lag.

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

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

  Some people believe that the hormone melatonin helps to decrease jet lag. This hormone, which can be purchased over the counter as a supplement, is taken about 30 minutes before bed on the day of travel and for up to four days after arrival, usually at a dose of about 3 milligrams. Smaller doses (1 milligram) also may work, and some people need higher doses, about 5 milligrams. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. This is particularly true for people who have difficulty falling asleep after traveling to a very different time zone. […] The following list of medications are related to or used in the treatment of this condition.

• #20 Jet lag treatment: Frequently Asked Questions – Dr Fox

  https://www.doctorfox.co.uk/jet-lag/faqs.html?srsltid=AfmBOorQOA9f-xY1n9wiJSf0vD4hmCGrHxooTSX_ly1jrMjcYhsMfFh8

  Melatonin is a natural hormone made in the pineal gland in the brain. It is produced by the body to prepare the body for sleep. Melatonin helps to regulate the body clock and natural production is triggered by darkness. When travelling across time zones the body takes time to adjust melatonin production to the new light/dark cycle and this contributes to symptoms of jet lag. By taking extra synthetic melatonin as tablets at bedtime, the body is encouraged to sleep at appropriate times and this can help with body clock adjustment. […] Melatonin 3mg tablets are licensed in the UK for jet lag. The dose is 1 or 2 tablets taken at bedtime on arrival at your destination for a maximum of 5 days. […] A course of melatonin 3mg lasts 5 days, whether taking 1 or 2 tablets each night. The manufacturer recommends taking no more than 16 courses per year. At least 3 weeks should usually be left between courses of melatonin for jet lag. The body needs time to adjust its own production of melatonin to a new time zone, and repeated time zone changes using synthetic melatonin is very disruptive.

• #21 Jet lag disorder | Beacon Health System

  https://www.beaconhealthsystem.org/library/diseases-and-conditions/jet-lag-disorder?content_id=CON-20374010

  As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The time when you take melatonin is important. If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Side effects are uncommon but may include dizziness, headaches, daytime sleepiness, loss of appetite, and possibly nausea and disorientation.

• #22

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

  Consult a healthcare professional prior to seeking any treatment for jet lag. […] There are a number of treatments available for patients suffering from jet lag. […] The types of treatments can typically be divided into two primary categories, behavioral and medicinal. […] The behavioral treatment listed below is useful for helping the body ease the transition necessary when it must adjust to entering new time zones times. […] The medicinal treatments listed below are useful for improving sleep duration and quality during the flight and for the following several nights. […] Light Therapy This technique exposes your eyes to an artificial bright light or lamp that simulates sunlight during the time you are supposed to be awake. […] Benzodiazepines This includes drugs such as triazolam (Halcion). […] Non-benzodiazepine prescription drugs This includes drugs such as zolpidem (Ambien), zaleplon (Sonata), and eszopiclone (Lunesta).

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

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

  You may be able to reduce jet lag by adapting to your new time zone more quickly. It may help to drink caffeine and get daylight exposure, among other practices. […] Your body will eventually adjust to its new time zone, but there are ways you can reduce jet lag symptoms. […] If you absolutely must nap, try to keep it to no more than 15 to 20 minutes at a time. […] Proper hydration may help manage jet lag symptoms and travel fatigue, but more research is needed. […] The CDC recommends eating smaller meals to avoid stomach aches and other stomach problems, which can be symptoms of jet lag. […] Your exposure to light changes when you travel and change time zones, which can interrupt your internal clock. […] Consuming caffeine won’t cure jet lag, but it may be a tool to help you stay alert and focused during the daytime.

• #24 Jet Lag Causes, Symptoms, Recovery, Treatment, Duration

  https://www.medicinenet.com/jet_lag/article.htm

  Several home remedies can help with the prevention of jet lag and easier recovery from the symptoms. […] The best way to treat jet lag is to take measures to prevent it. But you may still feel jet lagged when traveling across many time zones, even with some preventive measures. Treatment to cure jet lag involves some of the home remedies discussed. […] When you arrive at your destination, try to adapt to the local schedule as soon as possible. […] Once you arrive at your destination, a small dose of caffeine, such as from your morning coffee, may help jolt you awake for a few hours.

• #25 Jet lag: Meaning, symptoms, prevention tips, and more

  https://www.medicalnewstoday.com/articles/165339

  Jet lag is a circadian rhythm sleep disorder that affects many people who travel across two or more time zones within a relatively short time. […] While there is no medication to prevent or cure jet lag, managing sleep and light exposure and adjusting the routine for eating and exercising can help a person adapt more quickly. […] There is currently no treatment for jet lag and no medical approach that can cause the body clock to reset. However, researchers have looked at several options. […] Some people already use melatonin and sleep aids, but there is little evidence that they are effective, and they may actually have adverse effects. […] Some early research has suggested using drugs that target genes that play a role in regulating the body clock. Mouse studies have indicated this might help, but such treatments will not be available for a long time, if ever.

• #26 Approaches to the Pharmacological Management of Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC6182450/

  A number of small trials have, with few exceptions, provided further evidence for efficacy with regard to subjective jetlag (visual analogue scale or VAS), improved sleep and in some cases alertness and faster circadian synchronisation. […] The American Academy of Sleep Medicine recommends melatonin for DSPS, non-24 and jet lag. […] The existing, approved, commercially available melatonin agonists agomelatine, ramelteon and tasimelteon were designed to act via the MT1 and MT2 receptors, as does prolonged-release melatonin. […] Tasimelteon thus shows the most promise for jet-lag treatment and Vanda have announced their intention to seek marketing approval for this purpose.

• #27 Pharmacological interventions for jet lag 

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8527561/

  Unlike chronobiotics, hypnotics and stimulants are not generally intended to help circadian phase-shifting, but instead are used to help promote sleep and wakefulness at the appropriate times in the new time zone. […] The effectiveness of administering melatonin at bedtime may be affected by the extent to which that bedtime coincides with the optimal time for taking melatonin for circadian phase-shifting purposes. […] More recently, melatonin agonists, which are also generally taken right before bed have also been developed as a treatment for jet lag. […] Although drugs for excessive sleepiness have not been approved by the US Food and Drug Administration (FDA) for jet lag, it appears that they are being prescribed 'off-label’ for such use.

• #28 Jet lag

  https://www.nhs.uk/conditions/jet-lag/

  Jet lag cannot be prevented, but there are things you can do to reduce its effects. […] Medicines are not usually needed for jet lag. […] Jet lag often improves after a few days as your body clock adjusts to the new time zone. […] Sleeping tablets may be helpful if you’re having problems sleeping (insomnia). But they can be addictive so should only be used for a short time and if symptoms are severe. […] Melatonin tablets are not recommended on the NHS for jet lag because there’s not enough evidence to show they work.

• #29 Jet lag | The London Clinic

  https://www.thelondonclinic.co.uk/services/conditions/jet-lag

  Jet lag can be treated using several strategies: […] You can minimise jet lag using several strategies: […] Before travel, gradually adjust to the time zone of your destination […] If you are travelling east to west, go to bed progressively later than usual because travelling east to west lengthens your day. […] If you are travelling west to east, go to bed progressively earlier than usual. […] Similarly, adjust your meal times to accord with those of your destination. […] Before travel, make sure you are in good shape. […] Your body copes best with jet lag when it is strong. […] During travel, help your body cope with the flight. […] Adjust to your local time zone when you arrive. […] It can also help to expose yourself to sunlight at specific times of the day depending on your direction of travel and the number of time zones crossed. […] There are claims that taking melatonin, a hormone implicated in the sleep-wake cycle, relieves jet lag. […] Evidence that it does so is at best mixed and it does seem unlikely that this will become an accepted jet lag treatment.

• #30 How to Get Over Jet Lag: Tips, Suggestions, and Treatments

  https://liquidmobileiv.com/2023/03/03/everything-you-need-to-know-about-jet-lag-and-how-to-avoid-it/

  Allow me to set the scene: You have been preparing for your long-awaited travel all week, rushing to get everything ready for your early-morning flight. You are already worn down and to make sure you get the most out of your trip, you want to avoid being jet lagged. Learn more about how you can prevent and treat jet lag on your next journey. […] The best way to avoid jet lag is to adjust your daily schedule to the new time zone before you leave. This means gradually shifting your bedtime and wake up times a few days before your trip, as well as getting plenty of rest while on the plane. […] When traveling long distances, there are ways to minimize the effects of jet lag. Adjusting to the new time zone before you leave can help, as can getting plenty of rest and light stretches while on the plane. Staying hydrated can also be beneficial, as dehydration makes jet lag worse.

• #31 How To Treat Jet Lag

  https://www.genexa.com/blog/how-to-treat-jet-lag-understanding-jet-lag-remedies

  Once you have reached your destination, consider taking a hot bath before you try to fall asleep. […] You may be able to offset some of the effects of jet lag if you make adjustments to your sleep schedule before traveling. […] To trick your brain into thinking in terms of your new schedule, try adjusting your watch to your new time zone on the plane. […] If you’re having trouble falling asleep at the correct time, try incorporating an hour of exercise into your day. […] As frustrating as jet lag can be, there are several treatments both medicinal and otherwise to lessen the severity of the symptoms. […] To combat jet lag, try using the medicine, light therapy, or any combination of the remedies listed above to sync your internal clock with the time zone you are in.

• #32 What is Jet Lag? A Guide to Symptoms, Remedies and How Long It Lasts – Thrillist

  https://www.thrillist.com/travel/nation/what-is-jet-lag-definition-symptoms-cures-remedies

  There are tons of so-called jet lag cures out there, but lets clear one thing up first: Jet lag isn’t something you can avoid. Theres no actual cure, despite how many claims you may hear. […] But that doesnt mean you have to struggle after every long-haul flight. Were here to share some of the tried-and-true solutions that ease the recovery process. From melatonin to exercise and schedule shifting, heres what works and what are just myths. […] The only actual solution to jet lag is to ride it out. But if youre taking an especially short trip, or frequently fly long distances for work, you want to be sure youre not making your sleep hangover any worse. […] Try to avoid napping. […] Take melatonin. […] Even if youve found it doesnt help you get to sleep in your regular life, its worth giving melatonin a try for jet lag.

• #33 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

  https://medlineplus.gov/ency/patientinstructions/000719.htm

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #34 Jet lag | healthdirect

  https://www.healthdirect.gov.au/jet-lag

  Jet lag is a temporary sleep disorder that can happen after travelling quickly across multiple time zones. […] Treatment options include sunlight exposure, short naps and possibly melatonin or other medicines prescribed by your doctor. […] Staying hydrated, avoiding caffeine and alcohol during flights and gradually adjusting sleep patterns can help reduce jet lag. […] There is no cure for jet lag, but there is a lot you can do to make yourself feel better. […] Natural sunlight can help your body clock adjust to the local time zone. […] For the first few days, take short naps to help you stay more alert. […] There are limited medicines available for jet lag. Medicine containing melatonin may help reset your body clock. […] If you are badly affected by jet lag or if you have a job that means you suffer from jet lag a lot, ask your GP to refer you to a sleep specialist.

• #35 6 Jet Lag Remedies (That Really Work) | Allianz Global Assistance

  https://www.allianztravelinsurance.com/travel/flight/jet-lag-remedies.htm

  Take melatonin to help reset your internal clock. Melatonin is a hormone that helps regulate sleep. […] Soak up the sunshine. Sunlight is an effective jet lag cure because its a powerful way to adjust your circadian rhythms. […] Commit fully to your new time zone. […] Eat light meals. Nutritionists recommend eating smaller meals that include protein, complex carbs, fruits, and vegetables. […] Move around. OK, the research is still coming in on this jet lag cure, but were liking what were seeing and learning so far. […] See a doctor about serious jet lag. Jet lag usually eases after a few days, depending on how far youve traveled. But can jet lag symptoms last for a week or two? Definitely.

• #36 Tips to Help Combat Jet Lag | Sleep Health Foundation

  https://www.sleephealthfoundation.org.au/sleep-topics/tips-to-help-combat-jet-lag

  For short trips, stay on home time. […] For longer trips, change your time as soon as possible. […] Melatonin can help reset your body clock. […] Alcohol is not the solution. […] Minimise sedative/sleeping tablet use. […] Sunlight helps adjust to local time. […] Do some exercise.

• #37 Swacon International Hospital | 7 Simple and Effective Ways to Deal with Jet Lag

  https://www.swaconhospital.com/blog/7-simple-and-effective-ways-to-deal-with-jet-lag/

  Jet lag can actually be self-treated or prevented altogether by behavioral adjustments beforehand. […] Bright light therapy includes exposing yourself to a medium of bright artificial light to manipulate your body’s clock. […] Melatonin supplements are used to reinforce the circadian rhythm, either for inducing sleep or staying alert. […] Sleeping pills, as prescribed by doctors, can be used to treat the effects of jet lag, but only on a short term basis. […] Exercise boosts our body regulations more effectively. Moderate exercises can help the body adapt to a new environment better.

• #38 6 Unusual Ways You Can Try to Cure Jet Lag – The Points Guy

  https://thepointsguy.com/airline/new-jet-lag-cures/

  Air travel has made it possible to get to a faraway destination in a matter of hours. […] So it’s really no surprise that spas and hotels across the globe have been developing treatments designed to help travelers combat the fatigue, malaise, insomnia and even digestive problems associated with jet lag. […] One of the most popular treatments to emerge in recent years is cryotherapy (where you basically stand in a chamber cooled between -160 and -300 degrees Fahrenheit for about three minutes). […] But that’s not the only trendy treatment being touted for its jet lag-curing benefits. From salt water to IV drips, there are a number of other boutique therapies and detoxes promising to rid you of your jet lag woes by combatting exhaustion, balancing your system and detoxing, restoring or otherwise resetting the body.

• #39 IV Therapy for Jet Lag: A Traveler’s Best Friend

  https://www.azivmedics.com/iv-therapy-for-jet-lag-a-travelers-best-friend

  IV Therapy for Jet Lag: A Traveler’s Best Friend […] Jet lag can put a damper on the excitement of a new destination. […] Fortunately, IV therapy has emerged as a popular remedy for travelers seeking quick recovery and revitalization. […] This article delves into jet lag, the concept of IV therapy, its effects on jet lag, and the potential benefits and risks involved. […] IV therapy, or intravenous therapy, involves delivering fluids, medications, or nutrients directly into the bloodstream. […] This method bypasses the digestive system, allowing for rapid absorption and immediate effects, which is especially advantageous for travelers dealing with jet lag. […] Utilizing IV therapy can significantly mitigate the effects of jet lag and accelerate the recovery process. […] The method directly addresses two critical components: hydration and nutrient replenishment.

• #40 IV Therapy for Jet Lag: A Comprehensive Guide with Vida-Flo

  https://govidaflo.com/blogs?post=the-miracle-of-iv-therapy-for-jet-lag-a-comprehensive-guide

  Jet lag can leave you feeling exhausted, disoriented, and unable to function normally. There may be a solution that can help you alleviate the symptoms of jet lag: IV therapy. The use of IV therapy is growing and becoming a popular treatment method which can help your body recover from the effects of exhaustion and dehydration which can be caused by jet lag. […] IV therapy is considered an effective treatment for jet lag because it can help to rebalance your body’s internal clock. […] There are numerous benefits of IV therapy for jet lag. Firstly, IV therapy can help reduce the symptoms of jet lag, such as fatigue, insomnia, headaches, and nausea. […] Ultimately though, the drip can help you rehydrate, replenishing the fluids lost during air travel. […] IV therapy sessions may take as little as 30 minutes, making them a convenient and efficient treatment option for travelers on-the-go.

• #41 IV Therapy for Jet Lag: A Traveler’s Best Friend

  https://www.azivmedics.com/iv-therapy-for-jet-lag-a-travelers-best-friend

  IV therapy provides an excellent solution, ensuring that your body receives the necessary fluids quickly and efficiently. […] Proper hydration helps you regain energy levels, improve cognitive function, and promote overall well-being, which is crucial in overcoming jet lag. […] Vitamin deficiencies can aggravate the fatigue and discomfort associated with jet lag. […] IV therapy often includes essential nutrients like vitamin C, B vitamins, and magnesium, all known for their roles in energy production, immune support, and alleviating stress. […] Travelers are increasingly turning to IV therapy for its numerous benefits in alleviating jet lag symptoms. […] By opting for this treatment, you unlock several advantages tailored to your travel needs. […] The most significant benefit of IV therapy is its ability to provide immediate relief. […] Unlike oral supplements or drinks that may take time to absorb, IV therapy delivers hydration and nutrients directly into the bloodstream, allowing for quicker symptom relief.

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

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

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

• #43 IV Therapy for Jet Lag | Rocky Mountain IV Medics

  https://rockymountainivmedics.com/iv-therapy-for-jet-lag/

  Jet lag is a common problem when you’re changing time zones—and the more time zones you pass through, the greater the chances you’ll suffer jet lag symptoms. […] IV therapy is one of the most effective jet lag treatments. It can help alleviate symptoms quickly so you can make the most of your travels. A jet lag IV offers hydrating fluids containing powerful vitamins and minerals that help your body as it adjusts to the time change. […] With IV therapy, jet lag symptoms don’t have to disrupt your trip. […] You can get a travel IV after you reach your destination because it can help reduce your symptoms. […] Of course, IV therapy works well before a trip, too. Hydrating with vitamin-rich fluids before traveling can help you avoid symptoms of dehydration after flying and support your well-being to help safeguard against jet lag. […] You shouldn’t have to suffer long from jet lag, and you don’t have to with symptom relief from our mobile IVs.

• #44 Los Angeles CA Jet Lag Buster IV Therapy | B-12, Vitamin C, Regulate Sleep

  https://www.ivhealingspa.com/the-jet-lag-buster/?srsltid=AfmBOoqtKDARfWI_LkuPvrT_0yJeQqMME9bqfzxMcpWaoQBaD_cGKB_7

  Traveling the world for leisure or business comes with plenty of perks, but disrupting your circadian rhythms is not one of them. […] Fortunately, many of the most pernicious symptoms of jet lag may be alleviated by our Jet Lag Buster IV therapy. […] This restorative IV therapy treatment can help provide relief from the symptoms of circadian rhythm disruption while aiding in the natural resetting of your body’s own internal clock. […] Our Jet Lag Buster therapy base contains a blend of amino acids, minerals and vitamins carefully selected for their beneficial effect on the symptoms of jet lag. […] Immediate hydration helps your body recover from the dry atmosphere of an airplane cabin, with essential nutrients and treatments administered directly into your bloodstream for rapid, efficient absorption.

• #45 We Tried 5 Unusual Jet Lag Cures. Did They Work? – AFAR

  https://www.afar.com/magazine/how-to-overcome-jet-lag

  Discovering a new destinationalong with its food, people, and landmarkscan be an exciting experience that gets your adrenaline pumping. But getting there and back can be exhausting. Flying across a number of time zones at once can make any seasoned traveler feel the debilitating effects of jet lag, a sleep disorder that can also bring headaches, daytime fatigue, trouble staying alert, stomach discomfort, mood swings, and general uneasiness. […] Theres a lot that people will do to help ease the pain of jet lag, from sleep aids (like sleeping pills and melatonin supplements) to light therapy. To see if theres actually a cure for jet lag, five AFAR editors and contributors tested methods to acclimate to new schedules in new locations. From homeopathic pills to a Gwyneth Paltrowbacked technique, heres what worked and what didnt.

• #46

  https://rouge.care/blogs/rouge-red-light-therapy-blog/unlocking-the-benefits-of-red-light-therapy-for-jet-lag-relief

  Red light therapy is gaining popularity in combating jet lag, showing potential support in helping people cope with its symptoms. […] Red light therapy, also known as low-level laser therapy (LLLT) or photobiomodulation (PBM), has garnered attention for its myriad health benefits, ranging from pain relief to skin rejuvenation. Its potential to mitigate the symptoms of jet lag has emerged as a particularly intriguing area of study. […] Moreover, research has demonstrated that red light therapy can improve general health and adaptability, which are especially advantageous for individuals who travel often. […] Red light therapy offers a suggestive solution to combat jet lag and enhance overall well-being. By harnessing its power, individuals can recalibrate their circadian rhythms and mitigate the effects of jet lag. […] As further research progresses into its therapeutic advantages, red light therapy is anticipated to gain increased acknowledgment among travelers worldwide.

• #47 Can Light Therapy Glasses Help with Jet Lag?

  https://goayo.com/blog/can-light-therapy-glasses-help-with-jet-lag/

  Light therapy glasses can improve mood, energy levels, and productivity, making them valuable for travelers dealing with jet lag. […] Light therapy glasses can improve mood, energy levels, and productivity, making them valuable for travelers dealing with jet lag. These glasses reset the body’s internal clock to the new time zone faster, providing an effective solution for jet lag-related disruptions. […] Emit specific wavelengths of light; Help the body adjust to new time zones faster; Alleviate jet lag symptoms; Enhance alertness during the day and improve nighttime sleep. […] Natural way to regulate circadian rhythm; No adverse side effects; Better control the sleep-wake cycle. […] Start using light therapy glasses a few days before your trip to adjust your body’s internal biological clock gradually. Rule of thumb: the number of time zones crossed is the number of days before the journey to start this protocol.

• #48 Regulating Sleep-Wake Cycles: How Re-timer Helps Reduce Jet Lag Symptoms – retimer

  https://www.re-timer.com/how-re-timer-helps-reduce-jet-lag-symptoms/?srsltid=AfmBOooNMYFNT6TIWkY8MjWKWcJZS_f3tdSXIAKIZDPPjObYVJbo6Zpo

  Jet lag is a common condition, it occurs when bodys natural sleep-wake cycle is disrupted due to travel across time zones. […] Re-timer, a type of light therapy glasses, can help regulate sleep-wake cycles and reduce the symptoms of jet lag. […] Re-timer light therapy glasses use green-blue light to stimulate the part of the brain that controls the bodys natural sleep-wake cycle. Research has shown that light therapy can be an effective treatment for jet lag, helping travelers adjust to new time zones more quickly, allowing them to feel more awake during the day and sleep better at night. […] Studies have shown that light therapy can reduce the symptoms of jet lag, including fatigue, insomnia, and difficulty concentrating. By using Re-timer regularly, travelers can reduce the severity and duration of these symptoms, allowing them to enjoy their trip to the fullest. […] It is recommended that travelers use Re-timer during the morning or early afternoon in their new time zone. Following regular routine, travelers can regulate their sleep-wake cycles and reduce the symptoms of jet lag, allowing them to enjoy their trip without the negative effects of jet lag.

• #49 We Tried 5 Unusual Jet Lag Cures. Did They Work? – AFAR

  https://www.afar.com/magazine/how-to-overcome-jet-lag

  The idea behind fasting as a treatment for jet lag is that you refrain from eating or drinking anything other than water or herbal tea for roughly 16 hours before your plane lands. […] The theory is that fasting can help reset the biological clock, staving off the usual jet lag slump. […] I was surprised by how energized I felt after landing, despite the fact that I hadnt slept much. […] Fasting means you avoid alcohol, caffeine, and the high-sugar, high-sodium foods that can make you feel crummy, so I wasnt surprised that cutting those out made a difference. […] Celebrities like British actress Naomie Harris and Gwyneth Paltrow swear by a treatment for jet lag known as grounding, also called earthing. […] According to proponents, connecting to the electrons on the earths surface supposedly allows the human body to do a bit of a reset, possibly reducing inflammation and stress, among other benefits that scientists are only more recently starting to investigate. […] If anything, grounding provides a good excuse to spend time outdoors in a pretty place, and thats not a bad jet lag cure in my book.

• #50 The New Cure for Jet Lag May Be a Big Breakfast

  https://www.outsideonline.com/adventure-travel/advice/jet-lag-cure/

  New research published in Chaos, an Interdisciplinary Journal of Nonlinear Science, suggests that the key to avoiding jet lag after a long-haul flight may be as simple as eating a big breakfast once you reach your destination. […] Medical experts generally agree that flying eastward tends to cause more severe jet-lag symptoms than flying west, because your body adapts more quickly to staying up late than going to bed earlier than normal. […] Results suggested that adjusting your meal schedule during the daytime in your new destination more effectively synchronizes circadian rhythms than having evenly spaced meals. […] Further, avoiding evening meals for the first three days is helpful to overcome time differences of up to six hours. […] Studies on circadian rhythms and diet as related to weight-loss outcomes and meal timing have shown that our bodies tend to prefer more calories earlier in the day.

• #51 Coping With Jet Lag and Sleepiness

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

  Jet lag can occur any time you travel quickly across two or more time zones. […] Jet lag is a temporary sleep disorder, but not temporary enough for many travelers. […] Jet lag happens because rapid travel throws off our circadian rhythm — the biological clock that helps control when we wake and fall asleep. […] Some of these strategies may help prevent or ease jet lag: […] Consider melatonin. […] Try natural light therapy. […] Consider medication. […] If you fly frequently and jet lag is a problem, consider seeing a sleep specialist — a physician or psychologist who has specialized training in sleep medicine. […] There are a number of ways that sleep specialists can help with shifting your body’s circadian rhythm toward your new time zone, such as with light therapy, melatonin, or prescription medication that can help with jet lag symptoms.

• #52 Prevention and Treatment of Jet Lag: What Works? | SpringerLink

  https://link.springer.com/chapter/10.1007/978-3-031-46022-7_18

  Melatonin and Z-drug sleep medications are clearly helpful in reducing the sleep disruption that occurs following long-haul flights, especially those in an eastbound direction. […] Most of the evidence is based on treatment during the first 34 days after arrival at the flight destination; the evidence base is very thin regarding the use of these medications preventively before or during the flight. […] Extra fluid, alteration of mealtimes, and consumption of specific foods have been inadequately studied, either as prevention before or during the light or as treatment after arrival. […] The field would greatly benefit from large, placebo-controlled trials of these interventions.

• #53 Melatonin for jet lag – The correct type, dose & timing | Timeshifter®

  https://www.timeshifter.com/jet-lag/melatonin-for-jet-lag-type-dose-timing

  Use a low-dose (1-3mg) fast release preparation when indicated to help reset the clock. […] The timing of melatonin administration is dependent on many factors, including the resetting effects required, the time of the flight, and your chronotype and desired sleep time. […] Taking melatonin as suggested by the App will be helpful but is not required to overcome jet lag – most of the resetting effects are realized through the light-dark advice. […] While many claims are made for jet lag solutions, such as acupuncture, fasting and hydration, none of these reset the circadian pacemaker. […] Melatonin is a relatively safe supplement when used in the short-term, and melatonin side effects are uncommon. […] Before using a specific melatonin product, make sure to ask your doctor about its safety, side effects, interactions, and warnings. […] Taking melatonin at the right time can help you shift more quickly to a new time zone, but the right light exposure at the right time is even more effective if you are trying to eliminate jet lag.

• #54 Light Therapy For Jet Lag – Klarity Health Library

  https://my.klarity.health/light-therapy-for-jet-lag/

  The timing of light exposure is an essential factor that determines how effective light therapy is for jet lag. […] You should try to start light therapy sessions a few days (up to 3 days) before you travel to gradually shift your circadian rhythm towards the time zone you are travelling to and prepare your body for the upcoming time zone change. […] You can use portable light therapy devices to continue light therapy sessions while you are travelling to maximise its effectiveness. […] The benefits of light therapy for jet lag are clear: to accelerate the process of adapting to a new time zone, and reduce the severity and duration of jet lag symptoms. […] Light therapy offers a promising approach for managing jet lag. It works by using timed light exposure to regulate your circadian rhythm and facilitate adjustment to new time zones, thereby working to reduce the severity and duration of jet lag symptoms.

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

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

  Pre-adapting for jet travel can help, Zeitzer says. […] Research in the journal Sleep has shown this can significantly cut down the length of your jet lag. […] In most cases, your jet lag will get better on its own after a few days. But experts say that getting up and going to bed at your usual time, light exposure in the morning, and using an appropriate dose of melatonin a few hours before you hope to sleep will speed up the process. […] Melatonin supplements, when used correctly, may help you recover from jet lag quicker.

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

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

  Learn how to minimize the effects of jet lag. […] The good news is that there are proven ways to help your body prepare and adjust to a time-zone shift, thus minimizing the effects of jet lag. […] There are a number of ways to treat jet lag, apart from simply waiting it out. While drug options are available, experts say behavioral adjustments are typically the best remedy. […] First of all, youll want to adapt your old routines to your new time zone. […] If you want to take a more proactive approach, experts recommend using bright light exposure to help reset your bodys clocks. […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. […] The Jet Lag Rooster calculator has a use melatonin option that can be useful. […] Prescription sleep aids such as hypnotics like zolpidem (Ambien) can help you get to sleep at the appropriate time at your destination.

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