Materiały źródłowe

• #1 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. […] Airlines have regulations aimed at combating pilot fatigue caused by jet lag. […] Numerous peer-reviewed studies have examined its underlying mechanisms, health implications, and treatment strategies. […] 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. […] Symptoms and consequences of jet lag can be a significant concern for athletes travelling east or west to competitions, as performance is often dependent on a combination of physical and mental characteristics that are affected by jet lag.

• #2 The prevention and treatment of jet lag | The BMJ

  https://www.bmj.com/content/326/7384/296

  The jet lag syndrome emerged with the rise of long haul air travel. The symptoms include disturbed sleep, increased fatigue, loss of concentration, and increased irritability during the new daytime, and yet difficulties in initiating and maintaining sleep at night. […] Jet lag is due to the desynchronisation between various body rhythms and environmental rhythms. The rhythm most noticeably affected is the cycle of sleep and activity, with the associated changes in physical and mental functioning. […] It is worth trying to minimise travel fatigue in its own right, and simple practical advice includes (see box).

• #3

  https://fpnotebook.com/ID/Travel/JtLg.htm

  Jet Lag is more pronounced on eastward travel than westward travel. […] Start shifting sleep scheduled toward direction of travel a few days before the trip. Optimize sleep before travel. Coordinate extended sleep during flight to destination. Match sleep to destination time zone. Stay hydrated on flight. Avoid Alcohol. Adjust meals to arrival time zone. After arrival at destination, follow local time for sleep and meals. Maximize natural light exposure during day. Time light exposure to match destination time zone. Melatonin 3-5 mg at local bedtime for 3 days after arrival. Although Caffeine can be useful, Exercise caution as it can also lead to difficult sleep. Avoid OTC Jet Lag aids („No Jet Lag”) due to no proven efficacy. Avoid prescription medications. Avoid daytime stimulants (e.g. Modafinil). Avoid Sleep medication day of travel and for 2-3 days after (NOT recommended). Avoid Ambien. Avoid Short acting Benzodiazepine.

• #4 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #5 Jet lag | Better Health Channel

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

  Jet lag is a type of fatigue caused by travelling across different time zones. […] The body needs anywhere from a few days to a few weeks to acclimatise to the new time zone approximately one day for each hour of time zone changes. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy. […] 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. […] If you are flying westward, try to go to sleep as late as possible for two to three days before you leave. This will make it easier to adapt to the new location. […] 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. […] Strategies include maximising your exposure to daylight to reset your body clock and napping briefly during the day when sleepy.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. If possible, eat meals closer to the time you’ll be eating them during your trip.

• #7 IAMAT | How to manage jet lag

  https://www.iamat.org/managing-jet-lag

  To most travellers, jet lag is a familiar and unpleasant experience. The key to preventing jet lag is to understand how light and travel direction east or west affect your internal clock. Unfortunately there are few controlled scientific studies that have looked at jet lag. What we do know is that almost all travellers are affected by jet lag and most are affected by eastward travel (this is because you lose time and sleep). Frequent travellers can experience less jet lag symptoms over time while older persons and those with pre-existing sleep disorders can be more prone to jet lag. […] Although jet lag cant be avoided entirely when travelling across different time zones, you can minimize its impact with the following: […] Adjusting your sleep schedule before you leave is a common suggestion for preventing jet lag. If you are travelling from west to east, youll want to go to sleep one hour earlier each night at least three days prior to departure. This will allow you to mimic the time at your destination prior to your arrival. The same method is used if youre travelling from east to west youll want to stay up one hour past your bedtime to push your awake time by at least three hours by the time you leave.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

• #9 How to beat jet lag: apps, hacks and pills : Shots – Health News : NPR

  https://www.npr.org/sections/health-shots/2023/08/20/1194877864/jetlag-cures-symptoms-travel-sleep-app

  For instance, NPR producer Greg Dixon is enthusiastic about an app for jet lag called Time Shifter. „You input your travel schedule and it spits out a plan for a couple days before and a couple days after your flights, advising you when to get/avoid natural light, drink coffee, take melatonin, etc.,” Greg writes. „It has worked really, really well.” […] Stevens suggests starting your time zone adjustment a few days before your trip begins. „One of your best strategies to prepare for any westward travel is you just go to sleep, for example, an hour later each night,” Stevens says. And go ahead and allow yourself to stay in bed an hour later each morning as well. […] So in these cases, Stevens says, prep a few days before your trip by going to sleep earlier than normal and getting up early to take in lots of morning light.

• #10 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  Jet lag prevention […] Before your trip: […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. […] Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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. […] When you arrive: […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. If possible, eat meals closer to the time you’ll be eating them during your trip.

• #13 How to Prevent Jet Lag, According to Very Frequent Travelers – The New York Times

  https://www.nytimes.com/article/jet-lag-prevention.html

  Fatigue, irritability, dehydration, brain fog: these are just a few of the unpleasant side effects of taking a far-flung trip, though even jumping a couple of time zones within the United States can wreak havoc on energy levels. […] “Jet lag is primarily caused by circadian desynchrony — a misalignment of the biological clock with sun time — which leads to problems with sleep and alertness, as well as other somatic symptoms,” says Dr. Vishesh Kapur, 62, the founder of the Sleep Medicine Center at the University of Washington in Seattle. […] Managing jet lag, therefore, often comes down to manipulating your body’s exposure to light. “If possible, changing your biological clock time to more closely match the destination’s daytime will make the transition smoother,” says Kapur. […] According to Kapur, “It’s also important to not start out sleep deprived, which will increase the fatigue and sleepiness associated with jet lag.”

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

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

  Jet lag is a temporary sleep disorder you can get after traveling quickly across multiple time zones. It happens because your internal body clock is not yet aligned with your new local time. So you might feel sleepy during the day and alert at night. […] It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts. […] Here are some things you can do before you travel: Ensure you get enough rest before your trip. Several days before your trip, gradually adjust your sleeping habits to the time zone of your destination. Try to go to bed an hour or two earlier if you’re traveling east or later if you’re traveling west. Manage stress with relaxation and self-care exercises like meditation, breathing exercises, and journaling. Drink plenty of fluids. Dehydration makes it harder for your body to adjust to the new rhythm.

• #15 Jet Lag: Causes, Symptoms, & Prevention Tips | Sleep Reset

  https://www.thesleepreset.com/learn/jet-lag

  Change your sleep schedule ahead of time: In the weeks leading up to your travels, you can gradually adjust your sleep schedule to match your destination. This can help your mind and body adjust to the time change faster when you get there. If you’re traveling east, go to bed an hour earlier for a few nights, and if you’re going west, go to bed one hour later for a few nights. […] Make sure you’re well rested: If you’re already dealing with poor sleep and you’re feeling sleep deprived when you depart, it will only make the symptoms of jet lag worse. Be sure to get plenty of quality sleep before your trip. If you haven’t been getting good quality sleep, try improving your sleep hygiene so you can get on the right track. […] Try getting the right level of light exposure: It’s a good idea to use sunlight to your advantage and try to get your circadian rhythm to sync up with the new daylight hours. If you travel west, you can try to get more daylight in the evening, and if you travel east, you can try to get more daylight in the morning.

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

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

  Crossing more than 3 time zones may cause jet lag or disrupt your bodys internal clock. Try preventing jet lag by anticipating the change and stretching when you can, among other strategies. […] Preparing for jet lag, and possibly preventing it, may help you ensure it doesnt disrupt your next trip. […] You can help prevent or reduce jet lag by following these tips and strategies: […] Try to sleep if youre traveling eastward and into a new day. Bring earplugs and sleep masks to help reduce noise and light. […] If youre arriving at your new destination while its nighttime there, this is when its a good idea to use light to rewire your sleep schedule. […] Pick a flight that arrives in the early evening. This way, staying up until its time for bed in your new time zone isnt as hard. […] Arrive at your destination a few days early if you can to adjust to the time zone. This is especially helpful for athletes or if you have an event or meeting to attend.

• #17 Jet Lag Symptoms, Causes & Prevention | Baptist Health

  https://www.baptisthealth.com/care-services/conditions-treatments/jet-lag

  There are several steps you can take to prevent or diminish the effects of jet lag: […] Be smart about flight selection: Pick your flights carefully. If you arrive at your destination in the evening, you’re more likely to sleep when the clock indicates bedtime. […] Be prepared to sleep en route: If you’re flying at night and have trouble sleeping on a plane, bring an eye mask and earplugs. […] Cat naps aren’t just for cats: If you arrive sleepy during the middle of the day, check into your hotel and take a quick cat nap. A brief sleep can be surprisingly effective at keeping you up until nighttime. […] Eat healthy: Fresh fruits and vegetables can help you stay hydrated. Snack foods, on the other hand, offer a quick energy boost but can leave you feeling depleted later on. […] Limit alcohol and caffeine: Better to maintain your normal sleep habits than adjust them artificially with beer, wine, cocktails, or coffee. If you do need to sleep, a healthy alternative to alcohol is a non-caffeinated herbal tea.

• #18 Beat jet lag with these 9 tips| HealthPartners Blog

  https://www.healthpartners.com/blog/9-tips-to-reduce-the-feeling-of-jet-lag/

  You have jet lag. And while its temporary, jet lag is a legitimate sleep disorder. Jet lag can happen to any of us and puts a damper on any kind of travel. Read on to learn nine ways to minimize the effects of jet lag. […] You cant entirely prevent jet lag, but you can reduce feeling its effects. Try out these tips most of which have the benefit of being completely natural: […] Start adjusting light exposure before your trip to decrease the length of time you will feel jet lagged. […] Consider taking melatonin supplements if youre traveling east. […] Time your flight. […] Try to sleep during your flight. […] Avoid long layovers in extra time zones if you can. […] Say no to in-flight coffee, caffeinated soda and alcohol. […] Limit naps in the days following your arrival. […] Bring earplugs and a sleep mask. […] Traveling with children brings its own joys and hardships. Unfortunately, children can also suffer from jet lag. […] Do all you can to stay healthy when traveling, including keeping stress at bay, in addition to being proactive against jet lag.

• #19

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

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance. Fortunately, you can take steps to minimize the effects of jet lag. […] A few days before you travel, you can begin adjusting your bodys natural clock to the time zone at your destination. Depending on where you are traveling you may want to adjust your sleep patterns to get used to the time change: If traveling west, go to bed an hour or two later than usual. If traveling east, go to bed an hour or two earlier than usual. Consider scheduling travel to arrive at your destination at least 2 days before any important events, to give your body time to adjust.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. If possible, eat meals closer to the time you’ll be eating them during your trip.

• #21 Beat Jet Lag with These Insider Tips | U30X

  https://under30experiences.com/blog/the-hardcore-travelers-guide-to-jet-lag

  Select the proper flight if you want to reduce jet lag. […] Flight Selection: Ask yourself, Which of these flights will have the least detrimental impact on my body? For me, this means not taking overnight flights and not waking up too early. […] Sleep is our ultimate recovery tool. Waking up earlier than normal usually means less sleep the night before a flight. […] Red-eye flights mean crappy sleep quality on the plane. I prefer to book daytime flights and push myself to stay up so I can fall asleep easily when its bedtime in my arrival city. […] When booking a flight, pay attention to what type of plane you’ll be flying on. If you can fly on the 787 Dreamliner or Airbus A350 do it. […] If you can afford lie-flat seats in First and Business Class consider it for long-haul flights.

• #22 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.

• #23 Jet Lag: What is it, Symptoms, Prevention | RoRoRo

  https://ro.co/health-guide/jet-lag/

  Jet lag occurs because your natural circadian clock lags behind the rapid transition across multiple time zones made possible by modern air travel. It results in a disconnect between the local time and your body clock (Ambesh, 2018). […] You can take steps to minimize or reduce jet lag, but it’s usually impossible to completely prevent jet lag. This is especially true when you’re long-hauling across multiple time zones within a day’s travel. […] One strategy is to start changing your sleep schedule in advance of a trip. Taking melatonin before bedtime may help you adjust your sleep-wake schedule in preparation for travel. It’s recommended to take melatonin to help you fall asleep closer to the target bedtime of your destination at least two days before departure. […] Losing sleep while traveling can make jet lag symptoms worse. If you can, book an airline ticket for a seat that allows you to recline fully. This may help you get more sleep during your flight (Ambesh, 2018).

• #24 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. Although jet lag is temporary, who wants to suffer when one should be enjoying vacation? […] Thankfully, there are tips to prevent jet lags: […] Consider taking melatonin. Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. In a New York Times interview, Dr. Vishesh Kapur of the University of Wisconsin Sleep Medicine Center suggests taking low-dose melatonin up to three days before the trip to prevent jet lag. […] Jet lag happens easily, but there are always ways to prepare for it. Now, with these tips, you will show the best version of yourself in the international conferences, make the most of the foreign vacations, and cherish all your time with the family and friends in your hometown.

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

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

  Taking melatonin at the right time for the required shift will help reset the clock more quickly when traveling across time zones. […] These combined effects of melatonin, when timed properly, will help reset the clock and overcome your jet lag quicker. […] 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. […] Timeshifters jet lag app provides practical information on when to see or avoid light, which can be as simple as getting outside or turning on the light indoors when you need to see light, or putting on sunglasses and making lights as dim as possible when you need to avoid light.

• #26 Melatonin for the prevention and treatment of jet lag – Herxheimer, A – 2002 | Cochrane Library

  https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD001520/abstract

  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. […] Melatonin is remarkably effective in preventing or reducing jet lag, and occasional shortterm 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 24 time zones can also use it if need be.

• #27 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  Jet lag prevention […] Before your trip: […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. […] Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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. […] When you arrive: […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

• #29

• #30 10 Ways to Get Over Jet Lag, According to Sleep Experts | livestrong

  https://www.livestrong.com/article/13772298-how-to-get-over-jet-lag-treatment-prevention/

  Aim to sleep on the plane if you’re flying when it’s nighttime where you’re going and stay awake if it’s daytime there. […] Focus on sticking to a consistent sleep routine in the new time zone, regardless of how tired you are, Ahmed says. […] Ideally, you want to get exposed to light in the morning, Dr. Feinsilver says. […] There is also some anecdotal evidence that eating meals at the proper local times may also help you [get over jet lag] sooner, Dr. Dimitriu says. […] Getting exercise in the morning can help you wake up, Dr. Feinsilver says. […] If it’s really feeling unbearable, try napping to help you get over jet lag. […] Try not to do anything important when you should be asleep, Dr. Feinsilver recommends.

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

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

  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. […] Set your watch or phone to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. Try to time your meals with local mealtimes too. […] 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. […] Earplugs, headphones and eye masks can help block noise and light. If it’s daytime where you’re going, resist the urge to sleep.

• #32 Jet lag symptoms: recognize and manage them

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

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

• #33 Jet Lag Prevention & Treatment | Symptoms | GRAVOL™

  https://www.gravol.ca/en/symptoms/jetlag/

  How can I avoid jet lag? […] A couple of days before you go, start gradually adjusting your sleeping schedule to the destination time zone. […] Try not to overeat during the flight and keep your alcohol intake to a minimum. […] Set your watch to your destination time zone as soon as you board. […] What can I do to treat jet lag? […] Get some sunlight after your flight lands to help yourself adjust to the time of day. […] Drink plenty of fluids when you first arrive. Dehydration can make it harder for your body to adjust. […] If you need to take a nap when you arrive, limit it to 2 hours. […] Remember to pack GRAVOLTM Ginger Nighttime to help treat your jet lag. It contains Melatonin to help get you that rest and get back on track. Be sure to pack ahead as GRAVOLTM is predominately sold only in Canada and will likely not be available at your destination.

• #34 Jet Lag: What is it, Symptoms, Prevention | RoRoRo

  https://ro.co/health-guide/jet-lag/

  Dehydration can make the effects of jet lag worse. You can prevent dehydration by drinking plenty of water while you’re traveling. […] There’s nothing that will help you completely prevent the symptoms of jet lag, but with an intentional approach, you can overcome it more comfortably. You can limit the effects of jet lag by upgrading to a seat that reclines to help you get more sleep during your long-haul flight, drinking plenty of water while traveling, and staying away from alcohol and caffeine until you’ve adjusted to your new time zone.

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

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

  Taking these steps during travel can lower your chances of serious jet lag on arrival: As soon as you board your flight, reset your watch for the new time zone. Try to sleep according to your destination’s local time, but don’t oversleep. Avoid alcohol and caffeine. Don’t eat heavy meals. Stay well-hydrated. Move around as much as possible. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] Daylight is one of the most effective ways to reset your internal clock. If you’re shifting to an earlier time zone, it’s best to expose yourself to sunlight in the morning. Get some sun in the evening if you’re adjusting to a later time zone. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag.

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

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

  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. […] Set your watch or phone to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. Try to time your meals with local mealtimes too. […] 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. […] Earplugs, headphones and eye masks can help block noise and light. If it’s daytime where you’re going, resist the urge to sleep.

• #37 Jet Lag: Causes, Symptoms, & Prevention Tips | Sleep Reset

  https://www.thesleepreset.com/learn/jet-lag

  Be sure to drink water: Remember, dehydration can contribute to jet lag symptoms and make them worse. Drink water throughout your travels and hydrate when you’re working through your jet lag. […] Sync up with the new time zone: Just like on the plane, once you reach your destination, try to sync up with the new daylight and nighttime hours. Avoid going to sleep or napping until dark, and don’t stay up through the night.

• #38 8 Tips for Dealing With Jet Lag | imaware Health Hacks

  https://www.imaware.health/health-hacks/the-jet-lag-checklist?srsltid=AfmBOoopyyFiAQ7CVe5uUBFbTWuD4W7uDvB9PgS3nPlamk-Nzows0JKe

  Help your body quickly adapt to a new time zone by adjusting your sleep schedule before your trip. For example, if the new time zone is hours ahead, start going to bed earlier so that the time change wont be as significant once you arrive. […] Staying hydrated is another essential part of combating jet lag. Prevent dehydration by drinking plenty of water and packing an empty water bottle to fill once you get through airport security. […] Check your immune strength with imawares Immune Defense at-home test kit. The test may highlight weaknesses in your immune system that you can work to improve before you go. […] Due to the low humidity levels on airplanes, it is easy to become dehydrated when flying, so keep drinking water throughout your flight. […] If it is nighttime at your destination, try your best to sleep during the flight. Improve your sleep experience with earplugs, an eye cover, a pillow and comfortable clothes. Additionally, only order non-caffeinated, non-alcoholic beverages from the refreshments cart and, if possible, select a good seat.

• #39

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

  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. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

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

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

  If youre traveling eastward, try getting up several hours earlier for a few days before your departure. […] Avoid alcohol and caffeine the day before and the day of your trip. They may ultimately make the symptoms of jet lag worse. […] A balanced diet may help reduce some jet lag symptoms like: low quality sleep, fatigue, bloating, upset stomach. […] It can be difficult to avoid sitting while on a long trip, but a little exercise may help you sleep better. […] Choose non-caffeinated herbal teas instead of coffee or caffeinated teas. A 2019 research review found that chamomile tea shows that drinking chamomile tea may improve your quality of sleep.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

• #42 Jet Lag Prevention & Treatment | Symptoms | GRAVOL™

  https://www.gravol.ca/en/symptoms/jetlag/

  How can I avoid jet lag? […] A couple of days before you go, start gradually adjusting your sleeping schedule to the destination time zone. […] Try not to overeat during the flight and keep your alcohol intake to a minimum. […] Set your watch to your destination time zone as soon as you board. […] What can I do to treat jet lag? […] Get some sunlight after your flight lands to help yourself adjust to the time of day. […] Drink plenty of fluids when you first arrive. Dehydration can make it harder for your body to adjust. […] If you need to take a nap when you arrive, limit it to 2 hours. […] Remember to pack GRAVOLTM Ginger Nighttime to help treat your jet lag. It contains Melatonin to help get you that rest and get back on track. Be sure to pack ahead as GRAVOLTM is predominately sold only in Canada and will likely not be available at your destination.

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

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

  Unfortunately, there’s no way to prevent jet lag completely. No prevention strategy can guarantee you won’t experience the condition. But many steps can help minimize jet lag’s potential impact on you. […] In the days before your trip, slowly adjust your meal schedule to match when you’ll be eating at your destination. […] Keeping your body moving during your flight may reduce jet lag symptoms. On especially long flights, try to move around the cabin when possible.

• #44 Jet Lag Symptoms, Causes & Prevention | Baptist Health

  https://www.baptisthealth.com/care-services/conditions-treatments/jet-lag

  Exercise: Granted, not easy to do on a plane, but at least stretch your legs or move up and down the aisle when the seatbelt signs are off. If changing flights, airports are great places for walking. […] Adjust before you go: You might try adopting your destination time a few days before you leave, schedule getting up and going to bed earlier or later, depending on where you’re headed.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

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

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

  If youre traveling eastward, try getting up several hours earlier for a few days before your departure. […] Avoid alcohol and caffeine the day before and the day of your trip. They may ultimately make the symptoms of jet lag worse. […] A balanced diet may help reduce some jet lag symptoms like: low quality sleep, fatigue, bloating, upset stomach. […] It can be difficult to avoid sitting while on a long trip, but a little exercise may help you sleep better. […] Choose non-caffeinated herbal teas instead of coffee or caffeinated teas. A 2019 research review found that chamomile tea shows that drinking chamomile tea may improve your quality of sleep.

• #47 Jet Lag Symptoms, Causes & Prevention | Baptist Health

  https://www.baptisthealth.com/care-services/conditions-treatments/jet-lag

  Exercise: Granted, not easy to do on a plane, but at least stretch your legs or move up and down the aisle when the seatbelt signs are off. If changing flights, airports are great places for walking. […] Adjust before you go: You might try adopting your destination time a few days before you leave, schedule getting up and going to bed earlier or later, depending on where you’re headed.

• #48 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  Jet lag commonly affects air travellers who cross several time zones. It results from the body’s internal rhythms being out of step with the daynight cycle at the destination. Melatonin is a pineal hormone that plays a central part in regulating bodily rhythms and has been used as a drug to realign them with the outside world. […] To assess the effectiveness of oral melatonin taken in different dosage regimens for alleviating jet lag after air travel across several time zones. […] Eight of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jetlag 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.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

• #50 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  Jet lag prevention […] Before your trip: […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. […] Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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. […] When you arrive: […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip.

• #51 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. […] 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.

• #52 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  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. […] Melatonin is remarkably effective in preventing or reducing jet lag, and occasional shortterm 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. […] The pharmacology and toxicology of melatonin needs systematic study, and routine pharmaceutical quality control of melatonin products must be established. […] The effects of melatonin in people with epilepsy, and a possible interaction with warfarin, need investigation.

• #53 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.

• #54 How to beat jet lag: apps, hacks and pills : Shots – Health News : NPR

  https://www.npr.org/sections/health-shots/2023/08/20/1194877864/jetlag-cures-symptoms-travel-sleep-app

  Conversely, exposing yourself to daylight early in the day can be a great way to help sync your circadian clock to the new schedule. „In order to let my body adjust more quickly, I typically spend a lot of time outside in the full sunlight if I can (in warmer months) or in the sunlight inside (in colder months) to remind my body of the new surroundings and to let the melatonin flow,” writes Central Europe correspondent Rob Schmitz. […] Rather than chemical help, Stevens recommends tapping into other zeitgebers including food intake, exercise, and temperature changes to adjust to a different time zone. „Every cell in our body also seems to follow a circadian pattern,” he says. So for example „If you exercise at a particular time of day, and then you shift when you exercise,” in your new time zone that can be a circadian cue, he says. So can shifting your meal times.

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

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

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

• #56

  https://www.healthxchange.sg/wellness/sleeping-disorders/flying-risks-prevention-jet-lag

  Jet lag can be made better by exposing yourself to sunlight. […] You can prevent jet lag with some advance planning. A few days before a trip heading westwards, adjust your bodys internal clock by progressively pushing back your bedtime. If youre flying eastwards, you may go to bed an hour earlier than you would normally for a few nights. The idea is to ease into your future time zone. […] During the flight, drink plenty of water. Avoid drinking caffeinated beverages and alcohol as they can disrupt your sleep and cause dehydration. […] Melatonin is a hormone that is naturally produced by your body to induce sleep. You can also take melatonin pills before going to bed in your new time zone, to trick your body into thinking its time to sleep. […] If you arrive at your destination during daytime, spend some time in the sun as the sun rays will help adjust your circadian rhythm.

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

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

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The 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.

• #58

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

  Getting out into the sun upon arrival in a new time zone is one of many things travelers can do to combat jet lag. […] If you plan for it, you can do most of your acclimatizing to your destination a few days in advance. […] You can also use light exposure, sleep, strategically timed naps, and caffeine. […] Try to book a flight that lands during the day, since getting out into sunlight helps reset your body clock. […] If its morning or early afternoon when your plane lands, a jolt of caffeine can help you acclimatize. […] Blocking out light is key to getting sleep on the plane (a proven jet lag antidote on overnight flights). […] Taking melatonin, which is also made naturally by the body, can help you doze off in the air or in a new time zone. […] You can minimize jet lag by adjusting your bedtime, light exposure, and caffeine intake a few days before your trip. […] The Lumos Smart Sleep Mask is a tool travelers can use to help them pre-adjust to new time zones.

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

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

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The 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.

• #60 Jet Lag | SCTI NZ

  https://www.scti.co.nz/travel-advice/jet-lag

  Outdoor exercise can speed up the process of your circadian rhythm adjusting to a new destination. […] For a healthy flight, remember to: Prepare your body for a change in time zones a few days before you fly. This could mean adjusting your bedtime or meal schedule. […] The medical community generally agrees that flying west is easier on the body clock than flying east. […] Alcohol reduces sleep quality, can cause dehydration, and leave you feeling groggy and irritable when you land. […] Getting a good nights sleep in the sky is far easier said than done. […] While getting some sun can help your circadian rhythm to adjust to a new time zone, walking barefoot in the grass wont magically cure the dehydration, irritability, insomnia and digestive complaints that can accompany jet lag. […] The light and sound stimulation of a screen in close proximity to your face will prevent your brain from unwinding, and its proven that screen time can disrupt sleep.

• #61 8 Strategies for Reducing Jet Lag | University Hospitals

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

  Not only is travel exhausting, but the physical and mental effects of jet lag can put a serious damper on your trip. […] While you may not be able to entirely prevent jet lag, you can reduce its effects and make the most of your travels, says University Hospitals sleep medicine expert Eileen Wong, MD. […] To reduce the effects of jet lag, travelers need to quickly realign their circadian rhythm with the light-dark cycle of the destination time zone. To do this, adjust your activities to your new time zone right away. […] Some strategies to ease jet lag symptoms include: […] You can try to reduce jet lag before travel by gradually adjusting to the new locations day-night schedule a few days before your trip. […] If your flight takes place during nighttime hours at your destination, try to sleep on the plane.

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

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

  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. […] Set your watch or phone to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. Try to time your meals with local mealtimes too. […] 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. […] Earplugs, headphones and eye masks can help block noise and light. If it’s daytime where you’re going, resist the urge to sleep.

• #63

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

  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. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

• #64 Jet Lag – Harvard Health

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

  Although nothing will prevent jet lag completely, travelers can do a few things to limit its effects: […] Before traveling, try to rearrange your home schedule to match more closely the schedule of your destination. This requires eating and sleeping at slightly different times (earlier or later, depending on your destination) than you are used to. […] Once you arrive, try to adopt the schedule of the new location as soon as possible by sleeping at night, staying awake during the day, and eating at local mealtimes. […] Drink plenty of water to avoid dehydration. […] Avoid alcohol and caffeine, which can affect sleep, contribute to dehydration, and worsen jet-lag symptoms. […] Get out in the daylight in the new time zone. Exposure to natural light may help you adapt to the new environment more quickly.

• #65 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. […] Get plenty of rest before you travel. You could start going to bed and getting up earlier or later than usual (more like the time zone of the place you’re travelling to). […] Change your sleep schedule to the new time zone as quickly as possible. […] Go outside during the day natural light will help your body clock adjust. […] Do not sleep during the day only sleep at night time.

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

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

  Taking these steps during travel can lower your chances of serious jet lag on arrival: As soon as you board your flight, reset your watch for the new time zone. Try to sleep according to your destination’s local time, but don’t oversleep. Avoid alcohol and caffeine. Don’t eat heavy meals. Stay well-hydrated. Move around as much as possible. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] Daylight is one of the most effective ways to reset your internal clock. If you’re shifting to an earlier time zone, it’s best to expose yourself to sunlight in the morning. Get some sun in the evening if you’re adjusting to a later time zone. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag.

• #67 Shorten Jet Lag With a Solid Breakfast in Your New Time Zone

  https://www.everydayhealth.com/healthy-travel/eating-a-big-breakfast-in-your-new-time-zone-might-improve-jet-lag/

  Irritability, grogginess, and constipation are just a few of the unpleasant side effects that many of us experience when traveling to a new time zone. […] A study published September 5, 2023, in the journal Chaos offers a simple way to shave off a few days of jet lag: eat a solid breakfast for a few mornings in your new destination. […] Meal timing is important for circadian health, particularly as we now know almost every cell has a circadian clock which can be influenced by cues such as light or eating, says a coauthor of the study, Yitong Huang, PhD, a postdoctoral fellow at Braun Lab at Northwestern University in Chicago. […] After crunching the numbers, they found that, in addition to getting outside in the sunshine, three days of eating a large breakfast and skipping the nighttime meal was most beneficial, decreasing jet lag time by up to 44 percent.

• #68 Beat Jet Lag with These Insider Tips | U30X

  https://under30experiences.com/blog/the-hardcore-travelers-guide-to-jet-lag

  Check SeatGuru reviews of your exact seat on the plane. […] Look, I’ll be honest, I wish I had an incredible recommendation for you, but I’m still hunting for the best option. […] It’s a good idea to come on a long-haul flight as healthy as possible, so do what’s right for you. […] I always focus on being well hydrated, but not so hydrated that you have to pee every 5 minutes if you are trying to sleep. […] Airplane food is normally carb-heavy and filled with salt. […] First set your clock to the time zone where you will land and never look back. […] Your body’s circadian rhythm is in part regulated by your gut. When you arrive, eat according to the local schedule precisely! […] Dehydration is your biggest enemy on planes. Drink plenty of water. […] While jet lag is mainly about your circadian rhythm, it’s clear that after air travel you just feel a little crappy.

• #69

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

  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. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

• #70 Jet Lag Symptoms, Causes & Prevention | Baptist Health

  https://www.baptisthealth.com/care-services/conditions-treatments/jet-lag

  There are several steps you can take to prevent or diminish the effects of jet lag: […] Be smart about flight selection: Pick your flights carefully. If you arrive at your destination in the evening, you’re more likely to sleep when the clock indicates bedtime. […] Be prepared to sleep en route: If you’re flying at night and have trouble sleeping on a plane, bring an eye mask and earplugs. […] Cat naps aren’t just for cats: If you arrive sleepy during the middle of the day, check into your hotel and take a quick cat nap. A brief sleep can be surprisingly effective at keeping you up until nighttime. […] Eat healthy: Fresh fruits and vegetables can help you stay hydrated. Snack foods, on the other hand, offer a quick energy boost but can leave you feeling depleted later on. […] Limit alcohol and caffeine: Better to maintain your normal sleep habits than adjust them artificially with beer, wine, cocktails, or coffee. If you do need to sleep, a healthy alternative to alcohol is a non-caffeinated herbal tea.

• #71

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

  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. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

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

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

  The ideal timing for light exposure or avoidance is tricky, Burgess says. […] Finally, Grandner says, Try not to nap for more than 20 minutes, especially if your nap time corresponds with when youd go to bed in your original time zone. […] 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. […] To do this, youll need to adjust your sleep and light-exposure schedules to align more closely with your destination time zone gradually a few days before departing.

• #73 Jet lag symptoms: recognize and manage them

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

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

• #74 Jet lag symptoms: recognize and manage them

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

  Going eastward is slightly more challenging because it requires waking up earlier and going to bed earlier. “Start moving the wake time first,” Dr. Wu adds. Then you can start going to bed earlier, too. Melatonin can help here if needed, but consult a health care provider first. “Taking melatonin leading up to a trip at the correct time will start to shift your internal clock even before you travel,” she says. […] The exception, however, is if you are taking a short trip. “If you’re only traveling for one to three days, it’s best to try sticking to your normal sleep and wake times as much as possible,” says Dr. Harris. By the time you get past your jet lag, you may already be heading home. […] There are also several things you can do on the plane ride itself to keep yourself comfortable and your body from experiencing as few disruptions as possible. If it is currently nighttime at your destination, try to sleep on the plane. If it is currently daytime at your destination while you’re on your flight, resist the urge to sleep. […] And drink plenty of water before, during and after your flight, because dehydration can make jet lag worse. Similarly, it’s best to avoid caffeine and alcohol unless you’re drinking coffee to help you stay awake at appropriate times.

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

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

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The 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.

• #76 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  Jet lag commonly affects air travellers who cross several time zones. It results from the body’s internal rhythms being out of step with the daynight cycle at the destination. Melatonin is a pineal hormone that plays a central part in regulating bodily rhythms and has been used as a drug to realign them with the outside world. […] To assess the effectiveness of oral melatonin taken in different dosage regimens for alleviating jet lag after air travel across several time zones. […] Eight of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jetlag 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.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

• #78 8 Strategies for Reducing Jet Lag | University Hospitals

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

  If you must, keep naps no longer than 2030 minutes and time them at least 68 hours before bedtime. […] Exposing yourself to bright sunlight during the day can help you sync up your circadian clock to the new time zone. […] Plan an activity when you reach your destination to avoid the temptation to nap and to help your bodys internal clock adjust. […] Studies have shown that taking a supplement form of melatonin can help reduce jet lag symptoms. […] By delaying your return to work or working shorter hours for a few days, you can give your body time to readjust to your home time zone and avoid excessive sleepiness at work or during your commute. […] Get a helping hand from technology by downloading a jet lag app on your phone. […] 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.

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

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

  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.

• #80 Shorten Jet Lag With a Solid Breakfast in Your New Time Zone

  https://www.everydayhealth.com/healthy-travel/eating-a-big-breakfast-in-your-new-time-zone-might-improve-jet-lag/

  By eating a large breakfast early in the morning, you’re helping to reset your gut clock. […] Melatonin is a reasonably effective sleep aid for jet lag, but you need to time it correctly, says Zeitzer. […] If you fly west and want to reset your body’s clock to a later schedule, take the melatonin in the morning until you adjust to the new time zone.

• #81 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  Jet lag commonly affects air travellers who cross several time zones. It results from the body’s internal rhythms being out of step with the daynight cycle at the destination. Melatonin is a pineal hormone that plays a central part in regulating bodily rhythms and has been used as a drug to realign them with the outside world. […] To assess the effectiveness of oral melatonin taken in different dosage regimens for alleviating jet lag after air travel across several time zones. […] Eight of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jetlag 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.

• #82 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.

• #83 Timeshifter® | The Jet Lag App® | Jet lag is history. | Timeshifter®

  https://www.timeshifter.com/the-jet-lag-app

  Jet lag plays a crucial role in our players’ jet lag management. Its simple and effective strategies make it an ideal support tool to maximize time zone adaptations in international football when players have to cross the Atlantic to represent Canada and play within a few days of travel. […] Timeshifter has been a real game changer for me when traveling across time zones battling jet lag. It helps me perform at my highest level and is now part of my competitive edge. […] The key to quick adaptation is timed light exposure. Light is the most important time cue for resetting your circadian clock. The right light exposure at the right time can significantly accelerate your adaptation. […] Timeshifter uniquely combines the only elements shown to reset the circadian clock (light-dark exposure and melatonin supplements), and alleviate the symptoms (light, melatonin, caffeine, naps), and not surprisingly, the sum of their effects is greater than the individual parts.

• #84 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.

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

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

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The 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.

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

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

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

• #87 How to beat jet lag: apps, hacks and pills : Shots – Health News : NPR

  https://www.npr.org/sections/health-shots/2023/08/20/1194877864/jetlag-cures-symptoms-travel-sleep-app

  For instance, NPR producer Greg Dixon is enthusiastic about an app for jet lag called Time Shifter. „You input your travel schedule and it spits out a plan for a couple days before and a couple days after your flights, advising you when to get/avoid natural light, drink coffee, take melatonin, etc.,” Greg writes. „It has worked really, really well.” […] Stevens suggests starting your time zone adjustment a few days before your trip begins. „One of your best strategies to prepare for any westward travel is you just go to sleep, for example, an hour later each night,” Stevens says. And go ahead and allow yourself to stay in bed an hour later each morning as well. […] So in these cases, Stevens says, prep a few days before your trip by going to sleep earlier than normal and getting up early to take in lots of morning light.

• #88 8 Strategies for Reducing Jet Lag | University Hospitals

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

  If you must, keep naps no longer than 2030 minutes and time them at least 68 hours before bedtime. […] Exposing yourself to bright sunlight during the day can help you sync up your circadian clock to the new time zone. […] Plan an activity when you reach your destination to avoid the temptation to nap and to help your bodys internal clock adjust. […] Studies have shown that taking a supplement form of melatonin can help reduce jet lag symptoms. […] By delaying your return to work or working shorter hours for a few days, you can give your body time to readjust to your home time zone and avoid excessive sleepiness at work or during your commute. […] Get a helping hand from technology by downloading a jet lag app on your phone. […] 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.

• #89 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.

• #90 Jet Lag Rooster by Sleepopolis – Jet Lag Calculator

  https://sleepopolis.com/calculators/jet-lag/

  Jet lag occurs when your body clock is out of sync with the environment. It causes health problems and reduced alertness (Olson, 2013). […] Research shows that light exposure and melatonin at the right times can shift your body clock to reduce jet lag (Eastman Burgess, 2009; Kolla Auger, 2011). Jet Lag Rooster creates an individual plan suggesting the best times for bright light exposure (e.g., sunlight) and melatonin. People who follow these suggestions report less jet lag (Lieberman, 2003). Shifting your body clock before departing can sometimes prevent jet lag completely (Burgess et al., 2003). […] Jet Lag Rooster is recommended by the Center for Disease Control (CDC Health Information for International Travel Yellow Book, 2016).

• #91 Timeshifter® | The Jet Lag App® | Jet lag is history. | Timeshifter®

  https://www.timeshifter.com/the-jet-lag-app

  Jet lag plays a crucial role in our players’ jet lag management. Its simple and effective strategies make it an ideal support tool to maximize time zone adaptations in international football when players have to cross the Atlantic to represent Canada and play within a few days of travel. […] Timeshifter has been a real game changer for me when traveling across time zones battling jet lag. It helps me perform at my highest level and is now part of my competitive edge. […] The key to quick adaptation is timed light exposure. Light is the most important time cue for resetting your circadian clock. The right light exposure at the right time can significantly accelerate your adaptation. […] Timeshifter uniquely combines the only elements shown to reset the circadian clock (light-dark exposure and melatonin supplements), and alleviate the symptoms (light, melatonin, caffeine, naps), and not surprisingly, the sum of their effects is greater than the individual parts.

• #92 Jet lag prevention – Sleep as Android

  https://docs.sleep.urbandroid.org/sleep/jetlag.html

  Prevents jet lag with short flashes of light during the night. […] A 2016 study from Stanford University School of Medicine found that short flashes of light during sleep can shift your melatonine cycle. This can be used to prevent jet lag. […] Before traveling abroad, enable Jet lag prevention and set Target timezone. […] Every night, during sleep tracking, the app will be intermittently flashing. We use 2ms flashes every 15 seconds.

• #93 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.

• #94 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.

• #95 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.

• #96 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.

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

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

  If you travel a lot and can’t spend a lot of time outside, light therapy can work like natural sunlight to help align your body clock with the destination’s time. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] It’s best to take these medications only when other methods fail to help you manage jet lag.

• #98 How to beat jet lag: apps, hacks and pills : Shots – Health News : NPR

  https://www.npr.org/sections/health-shots/2023/08/20/1194877864/jetlag-cures-symptoms-travel-sleep-app

  Stevens says it’s a good idea to sleep on the flight if you can, though the consensus statement notes it’s best to align your sleep with what would be night in your city of departure, so dozing off comes more naturally. […] Stevens recommends against prescription sedatives because „it’s not really a physiological sleep,” and you can develop a dependency. […] If willing yourself into slumber before the sun goes down isn’t working out for you, that’s no surprise, says Stevens. That’s because light is the most important of the zeitgebers or time-givers. „When light hits your retina, the signals travel through the brain, it goes to the hypothalamus,” which controls melatonin secretion, Stevens says. Melatonin is what makes you feel sleepy, and secretion doesn’t start until daylight starts to dim at the end of the day.

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

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

  If you feel overwhelmingly tired after arriving, short naps (20-30 minutes) can help relieve fatigue without interfering with your nighttime sleep. […] Good sleep hygiene is crucial for overcoming jet lag. […] As tempting as it may be to rely on caffeine to stay awake during the day, it’s better to avoid stimulants altogether while adjusting to a new time zone. […] Each traveler has their preferred ways of dealing with jet lag, and not all methods will work for everyone. […] Adventure travelers often face unique challenges when it comes to preventing jet lag. […] For business travelers, time is often of the essence. […] Jet lag may be an unavoidable part of international travel, but with proper planning and attention to your body’s needs, you can minimize its effects.

• #100

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

  Jet lag is caused by a mismatch between a persons normal daily rhythms and a new time zone. It is a temporary sleep problem that usually occurs when you travel across more than three time zones but can affect anyone who travels across multiple time zones. Jet lag can affect your mood, your ability to concentrate, and your physical and mental performance. Fortunately, you can take steps to minimize the effects of jet lag. […] A few days before you travel, you can begin adjusting your bodys natural clock to the time zone at your destination. Depending on where you are traveling you may want to adjust your sleep patterns to get used to the time change: If traveling west, go to bed an hour or two later than usual. If traveling east, go to bed an hour or two earlier than usual. Consider scheduling travel to arrive at your destination at least 2 days before any important events, to give your body time to adjust.

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

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

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

• #103 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.

• #104 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. […] Airlines have regulations aimed at combating pilot fatigue caused by jet lag. […] Numerous peer-reviewed studies have examined its underlying mechanisms, health implications, and treatment strategies. […] 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. […] Symptoms and consequences of jet lag can be a significant concern for athletes travelling east or west to competitions, as performance is often dependent on a combination of physical and mental characteristics that are affected by jet lag.

• #105 Timeshifter® | The Jet Lag App® | Jet lag is history. | Timeshifter®

  https://www.timeshifter.com/the-jet-lag-app

  Jet lag plays a crucial role in our players’ jet lag management. Its simple and effective strategies make it an ideal support tool to maximize time zone adaptations in international football when players have to cross the Atlantic to represent Canada and play within a few days of travel. […] Timeshifter has been a real game changer for me when traveling across time zones battling jet lag. It helps me perform at my highest level and is now part of my competitive edge. […] The key to quick adaptation is timed light exposure. Light is the most important time cue for resetting your circadian clock. The right light exposure at the right time can significantly accelerate your adaptation. […] Timeshifter uniquely combines the only elements shown to reset the circadian clock (light-dark exposure and melatonin supplements), and alleviate the symptoms (light, melatonin, caffeine, naps), and not surprisingly, the sum of their effects is greater than the individual parts.

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

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

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

• #107 Jet lag prevention | Lima Memorial Health System

  https://www.limamemorial.org/m/health-library/HIE%20Multimedia/60/000719

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

• #108 Beat Jet Lag with These Insider Tips | U30X

  https://under30experiences.com/blog/the-hardcore-travelers-guide-to-jet-lag

  Check SeatGuru reviews of your exact seat on the plane. […] Look, I’ll be honest, I wish I had an incredible recommendation for you, but I’m still hunting for the best option. […] It’s a good idea to come on a long-haul flight as healthy as possible, so do what’s right for you. […] I always focus on being well hydrated, but not so hydrated that you have to pee every 5 minutes if you are trying to sleep. […] Airplane food is normally carb-heavy and filled with salt. […] First set your clock to the time zone where you will land and never look back. […] Your body’s circadian rhythm is in part regulated by your gut. When you arrive, eat according to the local schedule precisely! […] Dehydration is your biggest enemy on planes. Drink plenty of water. […] While jet lag is mainly about your circadian rhythm, it’s clear that after air travel you just feel a little crappy.

• #109 Beat jet lag with these 9 tips| HealthPartners Blog

  https://www.healthpartners.com/blog/9-tips-to-reduce-the-feeling-of-jet-lag/

  You have jet lag. And while its temporary, jet lag is a legitimate sleep disorder. Jet lag can happen to any of us and puts a damper on any kind of travel. Read on to learn nine ways to minimize the effects of jet lag. […] You cant entirely prevent jet lag, but you can reduce feeling its effects. Try out these tips most of which have the benefit of being completely natural: […] Start adjusting light exposure before your trip to decrease the length of time you will feel jet lagged. […] Consider taking melatonin supplements if youre traveling east. […] Time your flight. […] Try to sleep during your flight. […] Avoid long layovers in extra time zones if you can. […] Say no to in-flight coffee, caffeinated soda and alcohol. […] Limit naps in the days following your arrival. […] Bring earplugs and a sleep mask. […] Traveling with children brings its own joys and hardships. Unfortunately, children can also suffer from jet lag. […] Do all you can to stay healthy when traveling, including keeping stress at bay, in addition to being proactive against jet lag.

• #110 How to Treat Jet Lag During Pregnancy | American Pregnancy Association

  https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/how-to-treat-jet-lag-during-pregnancy/

  Traveling during while expecting is common. Flying during pregnancy is one of the most common travel-related questions, which leads many expecting mothers wondering what can they do to manage jet lag during pregnancy. […] There are a number of steps you can take to mitigate the symptoms of jet lag after traveling: […] Reset your clock—If possible, several days before your trip, try to rearrange your schedule to be closer to that of the place you are visiting. This can help you adjust more easily to the new schedule. […] Choose an evening flight—Picking a flight during your normal sleep time can help you adjust faster upon arrival. […] Short naps—If you are feeling very drowsy, you can take a nap, but keep them short—20-30 minutes. […] Sunlight—Exposing yourself to sunlight will aid your body in returning to a normal sleep cycle.

• #111 How to Treat Jet Lag During Pregnancy | American Pregnancy Association

  https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/how-to-treat-jet-lag-during-pregnancy/

  Traveling during while expecting is common. Flying during pregnancy is one of the most common travel-related questions, which leads many expecting mothers wondering what can they do to manage jet lag during pregnancy. […] There are a number of steps you can take to mitigate the symptoms of jet lag after traveling: […] Reset your clock—If possible, several days before your trip, try to rearrange your schedule to be closer to that of the place you are visiting. This can help you adjust more easily to the new schedule. […] Choose an evening flight—Picking a flight during your normal sleep time can help you adjust faster upon arrival. […] Short naps—If you are feeling very drowsy, you can take a nap, but keep them short—20-30 minutes. […] Sunlight—Exposing yourself to sunlight will aid your body in returning to a normal sleep cycle.

• #112 How to Treat Jet Lag During Pregnancy | American Pregnancy Association

  https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/how-to-treat-jet-lag-during-pregnancy/

  Traveling during while expecting is common. Flying during pregnancy is one of the most common travel-related questions, which leads many expecting mothers wondering what can they do to manage jet lag during pregnancy. […] There are a number of steps you can take to mitigate the symptoms of jet lag after traveling: […] Reset your clock—If possible, several days before your trip, try to rearrange your schedule to be closer to that of the place you are visiting. This can help you adjust more easily to the new schedule. […] Choose an evening flight—Picking a flight during your normal sleep time can help you adjust faster upon arrival. […] Short naps—If you are feeling very drowsy, you can take a nap, but keep them short—20-30 minutes. […] Sunlight—Exposing yourself to sunlight will aid your body in returning to a normal sleep cycle.

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

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

  Jet lag prevention […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. During stopovers, make yourself comfortable and get some rest. Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] 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.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. If possible, eat meals closer to the time you’ll be eating them during your trip.

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

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

  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. […] Set your watch or phone to the new time before you leave. Once you reach your destination, try not to sleep until the local nighttime, no matter how tired you are. Try to time your meals with local mealtimes too. […] 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. […] Earplugs, headphones and eye masks can help block noise and light. If it’s daytime where you’re going, resist the urge to sleep.

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

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

  Taking these steps during travel can lower your chances of serious jet lag on arrival: As soon as you board your flight, reset your watch for the new time zone. Try to sleep according to your destination’s local time, but don’t oversleep. Avoid alcohol and caffeine. Don’t eat heavy meals. Stay well-hydrated. Move around as much as possible. […] Your best bet is to adapt yourself to the routine of your destination’s time zone as soon as possible. […] Daylight is one of the most effective ways to reset your internal clock. If you’re shifting to an earlier time zone, it’s best to expose yourself to sunlight in the morning. Get some sun in the evening if you’re adjusting to a later time zone. […] Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag.

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

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

  When you arrive: For short trips, try to eat and sleep at your usual times, if possible, while at your destination. For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. Try not to make any important decisions the first day. Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

  Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] Morning light exposure can usually help you adjust to an earlier time zone after traveling east. Evening light helps you adapt to a later time zone after traveling west. […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The 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.

• #119 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. […] Get plenty of rest before you travel. You could start going to bed and getting up earlier or later than usual (more like the time zone of the place you’re travelling to). […] Change your sleep schedule to the new time zone as quickly as possible. […] Go outside during the day natural light will help your body clock adjust. […] Do not sleep during the day only sleep at night time.

• #120 8 Strategies for Reducing Jet Lag | University Hospitals

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

  Not only is travel exhausting, but the physical and mental effects of jet lag can put a serious damper on your trip. […] While you may not be able to entirely prevent jet lag, you can reduce its effects and make the most of your travels, says University Hospitals sleep medicine expert Eileen Wong, MD. […] To reduce the effects of jet lag, travelers need to quickly realign their circadian rhythm with the light-dark cycle of the destination time zone. To do this, adjust your activities to your new time zone right away. […] Some strategies to ease jet lag symptoms include: […] You can try to reduce jet lag before travel by gradually adjusting to the new locations day-night schedule a few days before your trip. […] If your flight takes place during nighttime hours at your destination, try to sleep on the plane.

• #121 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  Jet lag commonly affects air travellers who cross several time zones. It results from the body’s internal rhythms being out of step with the daynight cycle at the destination. Melatonin is a pineal hormone that plays a central part in regulating bodily rhythms and has been used as a drug to realign them with the outside world. […] To assess the effectiveness of oral melatonin taken in different dosage regimens for alleviating jet lag after air travel across several time zones. […] Eight of the ten trials found that melatonin, taken close to the target bedtime at the destination (10pm to midnight), decreased jetlag 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.

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

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

  Taking melatonin at the right time for the required shift will help reset the clock more quickly when traveling across time zones. […] These combined effects of melatonin, when timed properly, will help reset the clock and overcome your jet lag quicker. […] 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. […] Timeshifters jet lag app provides practical information on when to see or avoid light, which can be as simple as getting outside or turning on the light indoors when you need to see light, or putting on sunglasses and making lights as dim as possible when you need to avoid light.

• #123 Melatonin for the prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC8958662/

  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. […] Melatonin is remarkably effective in preventing or reducing jet lag, and occasional shortterm 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. […] The pharmacology and toxicology of melatonin needs systematic study, and routine pharmaceutical quality control of melatonin products must be established. […] The effects of melatonin in people with epilepsy, and a possible interaction with warfarin, need investigation.

• #124 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. […] 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.

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