Materiały źródłowe

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

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle.

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

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

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

• #3 Jet lag: Heuristics and therapeutics

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

  Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. […] Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. […] The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. […] Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

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

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle.

• #5 Jet lag disorder | MedLink Neurology

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

  Jet lag disorder may be partially preventable or treatable by understanding the basics of circadian rhythm physiology and its intimate interactions with the sleep-wake cycle. […] Jet lag disorder is caused by a temporary mismatch between the timing of the sleep and wake rhythm generated by the endogenous circadian clock with that of the new time zones light-dark cycle and corresponding change in the timing of sleep and wake pattern and other behaviors, as well as the change in the light-dark cycle. […] Symptoms include difficulties in initiating and maintaining sleep, excessive daytime sleepiness, decrease in subjective alertness and performance, impairment of daytime functioning, and somatic complaints, with gastrointestinal symptoms being most common. […] Jet lag disorder involves a temporary mismatch between the timing of the endogenous circadian clock and timing required by the new time zone.

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

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

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

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

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

  Jet lag reflects the fact that there are lots of clocks inside our body that regulate a lot of functions, and they all want to be in rhythm, says Michael Grandner, PhD, an associate professor of medicine and the director of the Sleep and Health Research Program at the University of Arizona in Tucson. […] In rare cases, it may even be persistent or severe enough to warrant medical attention. […] The Centers for Disease Control and Prevention (CDC) describes jet lag as a mismatch between a persons normal daily rhythms and a new time zone. […] An article in the New England Journal of Medicine defined it as a recognized sleep disorder that results from crossing time zones too rapidly for the circadian clock to keep pace. […] The ICSD-3 lists the following three criteria. If you have all three, you can be diagnosed as having jet lag disorder: You experience insomnia or daytime sleepiness following travel across at least two time zones.

• #8 Jet Lag | Phytomelatonin

  https://www.phytomelatonin.org/jet-lag

  After traveling two time zones or more, an individual can be medically diagnosed with Jet Lag Disorder if insomnia, excessive daytime sleepiness, and daytime impairment or symptoms are present one to two days after travel. Jet Lag Disorder can be diagnosed when all three criteria are met, according to The International Classification of Sleep Disorders, 3rd Edition. Even when the full diagnostic criteria aren’t met, the symptoms are disruptive and are worth addressing. […] The findings demonstrate a need to implement sleep strategies prior to travel (especially eastward), and have implications for public health (especially frequent business travelers) who may not have the medical guidance to mitigate the negative effects of jet lag. […] There are several effective strategies to address jet lag, although this area is where more research could help refine and standardize recommendations. Specific phase-shifting protocols support the sleep phase during travel across time zones. Therapeutics include precisely-timed melatonin, light, and dark. These protocols are best known by sleep specialists.

• #9

  https://link.springer.com/article/10.1007/s40265-018-0973-8

  Jet lag is largely perceived as poor sleep, daytime sleepiness and mis-timed physiological functions. […] Jet lag is primarily due to circadian rhythms adapting slowly to a change in time zone together with sleep deprivation during flight. […] A number of timed treatments including bright light exposure, stimulants, hypnotics and drugs that shift rhythms can alleviate the symptoms of jet lag and hasten adaptation to the destination time zone. […] For short stop-overs it is advised not to adapt but to preserve sleep and alertness as far as possible. […] The primary complaint of jet-lagged travellers is sleep disorder. […] According to the International Classification of Sleep Disorders II as cited in [5], the diagnostic criteria for Jet Lag Disorder were: Complaint of insomnia or excessive daytime sleepiness associated with transmeridian jet travel across at least two time zones, associated impairment of daytime function, general malaise, or somatic symptoms such as gastrointestinal disturbance within one or two days after travel, sleep disturbance is not better explained by another current sleep disorder, medical or neurological disorder, mental disorder, medication use, or substance use disorder.

• #10 Jet lag: Heuristics and therapeutics

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

  Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. […] Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. […] The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. […] Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

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

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

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

• #12 FloridaHealthFinder | Jet lag prevention | Health Encyclopedia | FloridaHealthFinder

  https://quality.healthfinder.fl.gov/health-encyclopedia/HIE/60/000719

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

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

• #14 Jet lag disorder | MedLink Neurology

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

  Individuals experience difficulties in initiating and maintaining sleep, excessive daytime sleepiness, fatigue, decrease in subjective alertness, and somatic complaints including frequent urination and gastrointestinal function disturbances. […] For most individuals, eastward travel results in more severe symptoms and is more difficult to adapt to than westbound travel. […] Acute jet lag symptoms are self-limited unless the patient travels frequently between time zones; in the latter case, chronic sleep disturbances with impaired performance and irritability may ensue. […] Studies suggest that individuals with mood disorders are sensitive to circadian disruption and that transmeridian travel with subsequent jet lag may precipitate underlying mood disorders. […] Jet lag disorder symptoms are generally self-limited. However, as any traveler can testify, travel time is valuable; therefore, treatment, if both safe and effective, is justified.

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

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

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

• #16 Jet lag disorder | MedLink Neurology

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

  Individuals experience difficulties in initiating and maintaining sleep, excessive daytime sleepiness, fatigue, decrease in subjective alertness, and somatic complaints including frequent urination and gastrointestinal function disturbances. […] For most individuals, eastward travel results in more severe symptoms and is more difficult to adapt to than westbound travel. […] Acute jet lag symptoms are self-limited unless the patient travels frequently between time zones; in the latter case, chronic sleep disturbances with impaired performance and irritability may ensue. […] Studies suggest that individuals with mood disorders are sensitive to circadian disruption and that transmeridian travel with subsequent jet lag may precipitate underlying mood disorders. […] Jet lag disorder symptoms are generally self-limited. However, as any traveler can testify, travel time is valuable; therefore, treatment, if both safe and effective, is justified.

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

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

  Jet lag occurs when you travel across time zones, and experience challenges adjusting to new sleep and wake times. It can make it difficult to fall or stay asleep, wake up in the morning, and feel rested during the day. Jet lag typically happens when you cross three or more time zones in a relatively short period. […] Jet lag is temporary, and there are ways to manage and prevent it. […] Jet lag symptoms vary depending on how far you’ve traveled and your body’s circadian rhythm. It can make you feel tired, exhausted, or similar to being sick. […] Jet lag is caused by the difference in your body’s internal clock and your new location’s light and dark hours. […] When you travel across time zones, your body’s clock remains synced to your previous time zone. […] While the actual cause of jet lag is a shift in sleep and wake times, other factors can make the symptoms feel better or worse.

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

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

  If more than a few days have passed and its still significantly interfering with your health and your ability to function, then you could see someone, he says. […] Most people who experience jet lag, including those who meet all the criteria for a disorder, dont need treatment and will get better on their own after a few days or, at the very most, two weeks. […] There are a number of ways to treat jet lag, apart from simply waiting it out. […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. […] Prescription sleep aids may help you initially fall asleep after long-distance travel, but may interfere with longer-term jet lag recovery and come with a risk of dangerous side effects. […] Cleveland Clinic recommends reaching out to your doctor if you experience symptoms that get worse rather than better after more than a week or if you have persistent symptoms not likely to be related to jet lag, but that could be sign of another illness, like: fever, nausea, or other flu symptoms.

• #19 8 Strategies for Reducing Jet Lag | University Hospitals

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

  Jet lag is a circadian rhythm disorder that causes your bodys internal clock to become out of sync when you travel long distances. […] Symptoms of jet lag may persist for several days, says Dr. Wong. […] 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. […] Studies have shown that taking a supplement form of melatonin can help reduce jet lag symptoms. […] In general, it can take about 1 to 1.5 days per time zone traveled to recover from jet lag. However, Dr. Wong says if you plan ahead and implement some of these strategies, you can get your internal clock back on schedule while limiting the effects of jet lag.

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

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

  Key diagnostic factors include history of jet travel across at least 2 time zones, difficulty initiating or maintaining sleep, reduction of total sleep time, daytime sleepiness, and reduced daytime alertness. […] Other diagnostic factors include nausea, abdominal distension, constipation, general malaise, and muscle cramps. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

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

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

  Jet lag is a temporary sleep disorder you can get after traveling quickly across multiple time zones. It happens because your internal body clock is not yet aligned with your new local time. So you might feel sleepy during the day and alert at night. […] Jet lag is a sleep disorder you only get after traveling quickly (usually flying) across at least two time zones. It only goes away when your body gets used to your new time zone. […] Jet lag is a problem with your circadian rhythm, the body’s internal sleep-and-wake schedule. […] Jet lag can happen to anyone. But you’re at a higher risk of having it or having worse symptoms if you: […] Jet lag causes physical and mental symptoms that tend to get worse as you cross more time zones. […] It’s almost impossible to avoid jet lag, but doing certain things before and during travel can help manage how serious it is and how long it lasts.

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

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

  A few basic steps may help prevent jet lag or reduce its effects: […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

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

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

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

• #24 Jet lag: Heuristics and therapeutics

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

  Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. […] Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. […] The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. […] Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

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

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

  Key diagnostic factors include history of jet travel across at least 2 time zones, difficulty initiating or maintaining sleep, reduction of total sleep time, daytime sleepiness, and reduced daytime alertness. […] Other diagnostic factors include nausea, abdominal distension, constipation, general malaise, and muscle cramps. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

• #26 Sleep Awareness | AAO-HNS Bulletin

  https://bulletin.entnet.org/clinical-patient-care/article/22711343/sleep-awareness

  According to the American Academy of Sleep Medicine, if you answer yes to the following questions, then you may have jet lag: Have you traveled by air across at least two time zones? Do you have trouble sleeping, or are you very sleepy during the day? Do you have difficulty functioning normally or have a feeling of mild sickness or stomach problems within one to two days after travel? […] Getting sufficient or additional sleep several nights before travel can help you by banking sleep. […] Melatonin is produced by the pineal gland and signals the brain to fall sleep. […] The sun is the most powerful regulator of the sleep-wake cycle and can be used to shift the internal clock. […] It is recommended to reduce caffeine and alcohol intake during travel because it can impact your sleep-wake phase and cause dehydration.

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

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

  Key diagnostic factors include history of jet travel across at least 2 time zones, difficulty initiating or maintaining sleep, reduction of total sleep time, daytime sleepiness, and reduced daytime alertness. […] Other diagnostic factors include nausea, abdominal distension, constipation, general malaise, and muscle cramps. […] Risk factors include multiple time zones crossed and rapidity of travel, sleep deprivation, individual susceptibility to time zone shifts, excessive alcohol or caffeine consumption, and stress.

• #28 Sleep Awareness | AAO-HNS Bulletin

  https://bulletin.entnet.org/clinical-patient-care/article/22711343/sleep-awareness

  According to the American Academy of Sleep Medicine, if you answer yes to the following questions, then you may have jet lag: Have you traveled by air across at least two time zones? Do you have trouble sleeping, or are you very sleepy during the day? Do you have difficulty functioning normally or have a feeling of mild sickness or stomach problems within one to two days after travel? […] Getting sufficient or additional sleep several nights before travel can help you by banking sleep. […] Melatonin is produced by the pineal gland and signals the brain to fall sleep. […] The sun is the most powerful regulator of the sleep-wake cycle and can be used to shift the internal clock. […] It is recommended to reduce caffeine and alcohol intake during travel because it can impact your sleep-wake phase and cause dehydration.

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

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

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

• #30 Jet lag: Heuristics and therapeutics

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

  Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. […] Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. […] Generalized fatigue and malaise are common manifestations. […] The problem of malaise can be resolved with proper sleep and diet, but until the circadian rhythm realigns, the jet lag persists. […] Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] In the absence of specific treatment, the natural circadian rhythm adjusts to the destination time by approximately 1 time zone/day for eastbound travel and 1.5 time zones/day for westbound travel.

• #31

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

  Jet lag is one of those common medical problems, to which most people dont give a serious thought. However, it is intricately intertwined with our normal circadian rhythm. It is classified as a sleep disorder. […] Jet lag, often deemed as a trivial inconvenience, is actually a recognized sleep disorder. Despite its limited duration, jet lag can produce deleterious health effects in high functioning individuals. […] Jet lag manifests as daytime sleepiness, mood changes, gastrointestinal discomfort, psychomotor retardation, and insomnia. Generalized fatigue and malaise are common manifestations. […] Jet lag is a clinical diagnosis. […] Jet lag is often mistaken for travel fatigue. […] Jet lag symptoms, however, will not abate until the circadian clock is resynchronized at the destination.

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

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

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] If you have symptoms of jet lag lasting longer than two weeks, it is possible that something else is triggering your sleep difficulty. Your doctor may suggest an evaluation to check for other disorders. […] 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. […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days.

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

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

  One strategy to prevent jet lag is slowly shifting to a new sleep schedule before traveling. […] Since light cues regulate the sleep and wake cycle, natural sunlight can help you adjust to a new schedule in a different time zone. […] Fatigue caused by your travel experience can worsen jet lag symptoms. […] Jet lag typically goes away after a few days when your body has adjusted to the new time. Most people don’t need medical treatment for jet lag. […] Some experts recommend melatonin for temporary use to treat jet lag. […] Jet lag symptoms typically go away on their own as your internal clock adjusts to the new time zone. If symptoms worsen or last longer than two weeks after traveling, it is important to seek medical care to alleviate symptoms and rule out any other symptom causes.

• #34 Jet Lag Disorder | Yellow Book | CDC

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

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

• #35 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. […] Treatment may include non-pharmacological therapy alone or non-pharmacological therapy combined with nutraceuticals or pharmacological therapy. A non-pharmacological approach, including adequate exercise, hydration, and appropriate timing of exposure to bright light, can aid in the adjustment to a new time zone. […] The goal of prevention and treatment is to achieve circadian realignment in the most rapid and efficient way possible while minimizing the symptoms of jet lag.

• #36 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. […] Treatment may include non-pharmacological therapy alone or non-pharmacological therapy combined with nutraceuticals or pharmacological therapy. A non-pharmacological approach, including adequate exercise, hydration, and appropriate timing of exposure to bright light, can aid in the adjustment to a new time zone. […] The goal of prevention and treatment is to achieve circadian realignment in the most rapid and efficient way possible while minimizing the symptoms of jet lag.

• #37 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. […] 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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle.

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

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

  A few basic steps may help prevent jet lag or reduce its effects: […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #39 Jet lag disorder

  https://johnsonmemorial.org/jmh-health/disease-conditions/con-20374010

  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. […] Light exposure is a prime influence on your body’s circadian rhythms. […] Jet lag is temporary and usually doesn’t need treatment. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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. […] Being exposed to sunlight helps reset your internal clock. […] 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.

• #40 Jet Lag

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

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag.

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

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

  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 want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

• #42 Jet lag disorder | Beacon Health System

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

  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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag.

• #43 Jet Lag | Phytomelatonin

  https://www.phytomelatonin.org/jet-lag

  Many studies support melatonin’s use in reducing the ill effects of jet lag and speeding up the normalization of circadian rhythms. In a Cochrane review, nine out of ten trials found that melatonin effectively reduced jet lag symptoms in travelers, with the most benefit to those traveling eastward or over five time zones. […] Phase advancing for three nights before travel using melatonin and light therapy will also reduce the symptoms of jet lag disorder by preserving sleep total and architecture.

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

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

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

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

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

  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 want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

• #46 Jet lag – Sleep and Lung Care

  https://sleepandlungcare.com.au/jet-lag/

  Jet lag is a condition that causes sleep problems, tiredness, and other symptoms. It happens in people who fly across several time zones, especially when they fly east. The more time zones a person crosses, the more likely he or she is to get jet lag. […] Jet lag gets better on its own as a person adjusts to the new time zone. But this can take several days. The farther from home a person is, the longer it takes to get over jet lag. […] If you think you had jet lag in the past, talk to your doctor or nurse before going on a long airline flight. He or she can help you figure out ways to avoid jet lag. […] Yes. A supplement called melatonin can help with sleep problems from jet lag when you fly east. Melatonin is a hormone that is naturally made by a gland in the brain. Taking extra melatonin can help your body adjust to a new time zone. You can buy melatonin pills in a store or pharmacy without a prescription. The usual dose is 5 milligrams after dark each night, about half an hour before you want to go to sleep.

• #47 FloridaHealthFinder | Jet lag prevention | Health Encyclopedia | FloridaHealthFinder

  https://quality.healthfinder.fl.gov/health-encyclopedia/HIE/60/000719

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Symptoms of jet lag include: Trouble falling asleep or waking up, Tiredness during the day, Confusion, General feeling of not being well, Headache, Irritability, Stomach upset, Sore muscles. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #48 Jet lag – Sleep and Lung Care

  https://sleepandlungcare.com.au/jet-lag/

  Jet lag is a condition that causes sleep problems, tiredness, and other symptoms. It happens in people who fly across several time zones, especially when they fly east. The more time zones a person crosses, the more likely he or she is to get jet lag. […] Jet lag gets better on its own as a person adjusts to the new time zone. But this can take several days. The farther from home a person is, the longer it takes to get over jet lag. […] If you think you had jet lag in the past, talk to your doctor or nurse before going on a long airline flight. He or she can help you figure out ways to avoid jet lag. […] Yes. A supplement called melatonin can help with sleep problems from jet lag when you fly east. Melatonin is a hormone that is naturally made by a gland in the brain. Taking extra melatonin can help your body adjust to a new time zone. You can buy melatonin pills in a store or pharmacy without a prescription. The usual dose is 5 milligrams after dark each night, about half an hour before you want to go to sleep.

• #49 Jet Lag

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

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

• #50 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. […] 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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle.

• #51 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  A wide array of prescription and over-the-counter (OTC) products have been the focus of study in the management of jet lag. These modalities include light therapy, melatonin, melatonin receptor analogues, non-benzodiazepine hypnotics, caffeine, diphenhydramine, and CNS stimulants such as armodafinil. […] Finally, the pharmacist should promote the use of non-drug therapy and review the travelers medication history before recommending a specific pharmacotherapeutic agent.

• #52 Jet Lag

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

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag.

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

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

  The use of sedatives is limited and usually reserved for debilitating jet lag-associated insomnia. […] Benzodiazepines and nonbenzodiazepines hypnotics can improve time to sleep onset and duration but will not reduce the other effects of jet lag. […] First-generation antihistamines can be obtained over the counter at local pharmacies. […] Although its evidence to counteract jet lag is limited, caffeine may be used to promote alertness when travelling east. […] Jet lag is a potential common side effect of travelling across time zones. Poor sleep, lethargy and other symptoms can derail holiday plans.

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

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

  Jet lag can actually be self-treated or prevented altogether by behavioral adjustments beforehand. […] Melatonin supplements are used to reinforce the circadian rhythm, either for inducing sleep or staying alert. […] Although taking sleeping pills is discouraged, it can help under extreme conditions. Sleeping pills, as prescribed by doctors, can be used to treat the effects of jet lag, but only on a short term basis. […] Caffeine and alcohol are stimulants that can interfere and disturb your sleep schedules. Hence, it is necessary to avoid these while traveling, as it might have an effect on the severity of the jet lag. […] Moderate exercises can help the body adapt to a new environment better. Exercise done outdoors is more beneficial due to the presence of natural light.

• #55 Understanding Jet Lag

  https://www.genexa.com/blog/understanding-jet-lag-symptoms-causes-and-treatment/

  If you are already experiencing jet lag, methods of prevention will not do you any good, but there are still a few things you can try that may bring you some relief from your symptoms. […] Making use of melatonin and other sleep aids can also be immensely helpful when it comes to regulating your sleep-wake cycle after traveling. […] However, melatonin can cause side effects like grogginess and stomach issues for some people, and it is known to cause daytime sleepiness in the morning after you take it. […] Homeopathic remedies have been regulated in the United States for decades and are largely regarded as very safe, so you can opt for a homeopathic remedy without having to worry that you might end up with a host of adverse effects that you were not expecting. […] When you are using any form of medication to treat jet lag, including melatonin, prescription sleeping pills, homeopathic remedies, or other supplements or vitamins, it is important to consult your doctor and let them know what products you are using.

• #56 Jet lag disorder | ABC Medical Center

  https://centromedicoabc.com/en/padecimientos/jet-lag-disorder/

  Light therapy or phototherapy: Sunlight significantly influences the regulation of your internal clock, so subjecting yourself to lamps that resemble sunlight from time to time can help your body not suffer and adapt more quickly to the new schedule. […] Drugs: They may prescribe sleeping pills to help you fall asleep when it’s time to sleep and you can’t. However, there are risks of side effects such as nausea, vomiting, memory problems, confusion, and daytime sleepiness.

• #57 Jet lag disorder | Beacon Health System

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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.

• #58 Jet lag disorder

  https://johnsonmemorial.org/jmh-health/disease-conditions/con-20374010

  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. […] Light exposure is a prime influence on your body’s circadian rhythms. […] Jet lag is temporary and usually doesn’t need treatment. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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. […] Being exposed to sunlight helps reset your internal clock. […] 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.

• #59 Jet Lag Disorder | Causes, risk factors, symptoms & strategies

  https://cpdonline.co.uk/knowledge-base/mental-health/jet-lag-disorder/

  Gradually adjust your sleep schedule in the days leading up to the trip to better align with the time zone of your destination. […] Stay hydrated in the lead-up to your flight (dehydration can exacerbate the symptoms of jet lag). […] Expose yourself to natural sunlight to help regulate your circadian rhythm. […] If you have a medical condition, you should consult your primary healthcare provider before travelling, particularly if you have any concerns about managing jet lag. […] By addressing the unique needs and challenges of individual travellers and implementing appropriate strategies, it is possible to manage jet lag effectively and ensure a safer, more comfortable and enjoyable travel experience for all involved. […] Planning ahead can help minimise the impact of jet lag. Choosing flights that align with your natural sleep-wake cycle, if possible, can reduce the severity of symptoms. […] Proper preparation and proactive measures can make a significant difference in managing jet lag and ensuring a smoother transition when crossing multiple time zones.

• #60 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. […] There is no cure for jet lag, but its effects can be reduced with careful planning. […] Make sure you have had enough sleep before you leave. Sleep deficit or debt will make jet lag worse. […] The internal body clock of a jet-lagged traveller is out of synchronisation with the new time zone and is still operating on home time. […] Suggestions on adjusting to your new time zone include: Expose yourself to daylight or, if this is not possible, bright light to help reset your body clock. […] Using medication is controversial and should be discussed with your doctor.

• #61 Jet lag disorder

  https://johnsonmemorial.org/jmh-health/disease-conditions/con-20374010

  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. […] Light exposure is a prime influence on your body’s circadian rhythms. […] Jet lag is temporary and usually doesn’t need treatment. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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. […] Being exposed to sunlight helps reset your internal clock. […] 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.

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

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

  A few basic steps may help prevent jet lag or reduce its effects: […] Stay hydrated. Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. Dehydration can make jet lag symptoms worse. Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #63 Jet Lag

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

  Zolpidem (10mg) has been shown as effective as melatonin alone or as melatonin/zolpidem in combination. Zolpidem should be used to induce sleep after arrival at the appropriate destination time-zone sleeping time, when the body is jet-lagged and cannot fall asleep. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. Avoid large fatty meals, caffeine, and alcohol during the flight. Drink lots of water. Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag.

• #64

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

  Jet lag is a common problem for those travelling across timezones. Jet lag happens when you quickly cross multiple time zones, leaving no time for your bodys internal clock, called circadian rhythm, to adjust. Once jet lag sets in, you may feel sleepy during the day yet find it impossible to sleep at night. You may also get hunger pangs at odd times of the day. If youre a frequent flyer, jet lag can prevent you from getting the sleep you need. Over time, sleep deprivation increases your risk for obesity, cardiovascular disease, gastrointestinal disorders, and even some cancers, says Dr Limin Wijaya, Senior Consultant at the Travel Clinic, and Department of Infectious Diseases, Singapore General Hospital (SGH), a member of the SingHealth group. 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. Drink water: During the flight, drink plenty of water. Avoid drinking caffeinated beverages and alcohol as they can disrupt your sleep and cause dehydration. Take melatonin: 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. Do check with your doctor first if its safe for you to take melatonin pills, as they can interact with certain medications, including blood-thinning drugs, immunosuppressants, diabetic drugs and birth control pills. Get some sun and exercise: If you arrive at your destination during daytime, spend some time in the sun as the sun rays will help adjust your circadian rhythm.

• #65 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. […] 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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle.

• #66 Jet lag disorder | Beacon Health System

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

  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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag.

• #67 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. […] Consider taking melatonin. Studies have shown that melatonin effectively reduces jet lag symptoms and improves sleep quality. […] Aging is associated with longer jet lag recovery time. If you are traveling with seniors in your family, be aware of them for any jet lag symptoms. […] A small nap when you feel sleepy during the day helps refresh your body and mind. To not affect sleeping quality at night, a 30-minute nap and, if possible, eight or more hours before the desired bedtime would be ideal. […] Jet lag happens easily, but there are always ways to prepare for it.

• #68 Jet Lag Disorder | Yellow Book | CDC

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

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

• #69 How to Help Your Spa Clients Overcome Jet Lag – Professional Skincare Guide

  https://professionalskincareguide.com/help-spa-clients-overcome-jet-lag/

  As a spa owner, you cater your treatments to the needs of your clientele. If your clientele frequently includes vacationers, it may be worth offering treatments specifically designed to fight jet lag or, at the very least, educate your staff with tips for vacationers to help them minimize jet lag naturally. […] Jetlag is a circadian rhythm disorder that typically affects individuals traveling quickly across multiple time zones. […] Jetlag throws off your sleep cycle and can cause other issues like daytime fatigue, impaired thinking, hampered physical function, and general malaise. […] A good massage, facial, or body treatment can help restore balance and promote relaxation to help clients recover from jetlag more quickly. […] Education is part of the spa experience, so train your staff to provide vacationing clients with helpful tips to further fight jet lag. […] As a spa owner, you may want to consider adding services or upgrades to your spa menu that cater specifically to travelers.

• #70 Jet Lag Disorder | Yellow Book | CDC

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

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

• #71 Why we feel jet lagged and tips to reduce its effects | Parkview Health

  https://www.parkview.com/blog/why-we-feel-jet-lagged-and-tips-to-reduce-its-effects

  Jet lag disorder is a temporary circadian rhythm disorder that is related to travel across time zones. […] Jet lag can also cause symptoms including insomnia, excessive daytime sleepiness and impaired daytime function. […] If you have a trip coming up and you’re worried about jet lag, your medical provider may be able to offer jet lag advice. By reviewing the direction of your travel, the amount of time zones being crossed and the length of your trip, your provider can help you prepare and manage jet lag including providing guidance on cautious use of caffeine and melatonin for symptoms.

• #72 Relationship between social jetlag and body mass index in nurses working shift schedules: a cross-sectional study | Scientific Reports

  https://www.nature.com/articles/s41598-024-67644-z

  This study aimed to explore the relationship between shift-working nurses social jetlag and body mass index (BMI) and provide a theoretical basis for nursing managers to develop appropriate health interventions. […] Social jetlag is prevalent in shift-working nurses and is associated with adverse health outcomes (particularly metabolism-related indicators). […] The relationship between social jetlag and BMI can be explained by considering physiological, psychological, and behavioral factors. […] Shift-working nurses with high social jetlag tended to have higher/lower BMI, which should be further investigated in the future, to minimize metabolic diseases among them. […] The presence of a significant social jetlag can have adverse effects on several physiological systems of individuals who work in shifts, particularly in relation to metabolic markers.

• #73 Relationship between social jetlag and body mass index in nurses working shift schedules: a cross-sectional study | Scientific Reports

  https://www.nature.com/articles/s41598-024-67644-z

  This study aimed to explore the relationship between shift-working nurses social jetlag and body mass index (BMI) and provide a theoretical basis for nursing managers to develop appropriate health interventions. […] Social jetlag is prevalent in shift-working nurses and is associated with adverse health outcomes (particularly metabolism-related indicators). […] The relationship between social jetlag and BMI can be explained by considering physiological, psychological, and behavioral factors. […] Shift-working nurses with high social jetlag tended to have higher/lower BMI, which should be further investigated in the future, to minimize metabolic diseases among them. […] The presence of a significant social jetlag can have adverse effects on several physiological systems of individuals who work in shifts, particularly in relation to metabolic markers.

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

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

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

• #75 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. […] Treatment may include non-pharmacological therapy alone or non-pharmacological therapy combined with nutraceuticals or pharmacological therapy. A non-pharmacological approach, including adequate exercise, hydration, and appropriate timing of exposure to bright light, can aid in the adjustment to a new time zone. […] The goal of prevention and treatment is to achieve circadian realignment in the most rapid and efficient way possible while minimizing the symptoms of jet lag.

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

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

  We refer to healthy sleep habits as sleep hygiene, Camacho explains. It’s really about getting the optimal seven to nine hours of sleep per night, keeping a consistent bedtime and wake time, and avoiding electronic screens close to bedtime. […] A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] A medical evaluation may be necessary so that sleep issues dont further impact health. […] By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #77 4 Common Travel Disorders and How to Manage Them – DAN Boater

  https://danboater.org/travel-health-and-safety/4-common-travel-disorders-and-how-to-manage-them.html

  To sleep well during a flight, it is important to avoid excessive consumption of caffeine and alcohol. […] Upon arrival at your destination, stay active during daylight hours, and go to bed in the evening at your usual time. […] If these measures are not sufficient, try taking between 0.3 mg and 1.0 mg of melatonin 30 minutes before your bedtime. […] Observe members of a boat crew for evidence of drowsiness and jet lag, as its effects will be cumulative if not addressed. Just one crew member’s impairment can result in increased burdens and fatigue on a small crew.

• #78 Relationship between social jetlag and body mass index in nurses working shift schedules: a cross-sectional study | Scientific Reports

  https://www.nature.com/articles/s41598-024-67644-z

  This study aimed to explore the relationship between shift-working nurses social jetlag and body mass index (BMI) and provide a theoretical basis for nursing managers to develop appropriate health interventions. […] Social jetlag is prevalent in shift-working nurses and is associated with adverse health outcomes (particularly metabolism-related indicators). […] The relationship between social jetlag and BMI can be explained by considering physiological, psychological, and behavioral factors. […] Shift-working nurses with high social jetlag tended to have higher/lower BMI, which should be further investigated in the future, to minimize metabolic diseases among them. […] The presence of a significant social jetlag can have adverse effects on several physiological systems of individuals who work in shifts, particularly in relation to metabolic markers.

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

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

  We refer to healthy sleep habits as sleep hygiene, Camacho explains. It’s really about getting the optimal seven to nine hours of sleep per night, keeping a consistent bedtime and wake time, and avoiding electronic screens close to bedtime. […] A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] A medical evaluation may be necessary so that sleep issues dont further impact health. […] By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #80 Relationship between social jetlag and body mass index in nurses working shift schedules: a cross-sectional study | Scientific Reports

  https://www.nature.com/articles/s41598-024-67644-z

  High levels of social jetlag can lead to abnormal release of melatonin and change of circadian genes’ rhythm. […] High level of social jetlag can resulting in increased levels of perceived stress, anxiety and depression. […] These physiological, psychological, and behavioural alterations can all lead to abnormal BMI. […] Higher or lower BMI was associated with high social jetlag. […] Social jetlag and BMI showed a U-shaped relationship. […] Early treatment is necessary to prevent serious adverse health effects.

• #81 Jet lag disorder | MedLink Neurology

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

  Individuals experience difficulties in initiating and maintaining sleep, excessive daytime sleepiness, fatigue, decrease in subjective alertness, and somatic complaints including frequent urination and gastrointestinal function disturbances. […] For most individuals, eastward travel results in more severe symptoms and is more difficult to adapt to than westbound travel. […] Acute jet lag symptoms are self-limited unless the patient travels frequently between time zones; in the latter case, chronic sleep disturbances with impaired performance and irritability may ensue. […] Studies suggest that individuals with mood disorders are sensitive to circadian disruption and that transmeridian travel with subsequent jet lag may precipitate underlying mood disorders. […] Jet lag disorder symptoms are generally self-limited. However, as any traveler can testify, travel time is valuable; therefore, treatment, if both safe and effective, is justified.

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

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

  It is usually advisable to avoid long daytime naps in the new time zone in order to build up enough of a drive to sleep to promote nighttime sleep. […] Some people who work exclusively at night or who work rotating shifts can experience shift work disorder, a chronic condition that is directly related to their work schedule. […] The two primary symptoms of shift work disorder are insomnia when a person is trying to sleep, and excessive sleepiness when a person needs to be awake and alert. […] Insomnia is very common among individuals who sleep during the day. […] Chronic sleep deprivation is one outcome of shift work disorder. […] Night shift workers, on average, sleep about one and one-half fewer hours per night than daytime workers. […] Lack of sleep clearly affects alertness, judgment, and performance.

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

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle.

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

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

  If more than a few days have passed and its still significantly interfering with your health and your ability to function, then you could see someone, he says. […] Most people who experience jet lag, including those who meet all the criteria for a disorder, dont need treatment and will get better on their own after a few days or, at the very most, two weeks. […] There are a number of ways to treat jet lag, apart from simply waiting it out. […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. […] Prescription sleep aids may help you initially fall asleep after long-distance travel, but may interfere with longer-term jet lag recovery and come with a risk of dangerous side effects. […] Cleveland Clinic recommends reaching out to your doctor if you experience symptoms that get worse rather than better after more than a week or if you have persistent symptoms not likely to be related to jet lag, but that could be sign of another illness, like: fever, nausea, or other flu symptoms.

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

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

  Jet lag is a type of sleep disorder that is a reaction to traveling between time zones. […] Because the disruption in the sleep-wake cycle affects your body’s hormone levels, many body processes can be thrown off balance, leading to a variety of symptoms. […] If you have symptoms of jet lag lasting longer than two weeks, it is possible that something else is triggering your sleep difficulty. Your doctor may suggest an evaluation to check for other disorders. […] 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. […] Some people believe that the hormone melatonin helps to decrease jet lag. […] Prescription medications, such as benzodiazepines, may help decrease jet lag. […] Usually, it is not necessary to call a doctor to treat jet lag. However, you should call a health care professional if symptoms have not cleared up within two weeks. […] Jet lag is a mild problem that goes away on its own within several days.

• #86 Jet lag disorder | Beacon Health System

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] 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.

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

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

  We refer to healthy sleep habits as sleep hygiene, Camacho explains. It’s really about getting the optimal seven to nine hours of sleep per night, keeping a consistent bedtime and wake time, and avoiding electronic screens close to bedtime. […] A nice low dose of melatonin at bedtime for those three days before the trip has been shown to be helpful for alleviating jetlag symptoms, Camacho says. […] Frequent flyers may notice more jet lag symptoms, sometimes even impacting their daily lives and work. […] Any individual who is traveling a lot, or has experienced pretty significant jetlag that persists, can begin to develop a secondary sleep disorder, such as chronic insomnia, she says. […] A medical evaluation may be necessary so that sleep issues dont further impact health. […] By practicing good sleep hygiene and being mindful about our routines, jet lag can be easy to manage.

• #88 Coping With Jet Lag and Sleepiness

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

  Jet lag is a temporary sleep disorder, but not temporary enough for many travelers. […] If you need to be on top of your game for an event at your destination, try to arrive a few days early, so your mind and body can adjust. […] Drink water before, during, and after your flight to counteract dehydration. […] If you fly frequently and jet lag is a problem, consider seeing a sleep specialist — a physician or psychologist who has specialized training in sleep medicine.

• #89 Jet lag | healthdirect

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

  Jet lag is a temporary sleep disorder that can happen after travelling quickly across multiple time zones. […] Symptoms of jet lag may include daytime fatigue, trouble sleeping, mood changes and digestive issues. […] Treatment options include sunlight exposure, short naps and possibly melatonin or other medicines prescribed by your doctor. […] Staying hydrated, avoiding caffeine and alcohol during flights and gradually adjusting sleep patterns can help reduce jet lag. […] For advice on managing jet lag, see your doctor or a travel medicine expert. […] There is no cure for jet lag, but there is a lot you can do to make yourself feel better. […] Natural sunlight can help your body clock adjust to the local time zone. […] If you have travelled eastward, get some sunshine in the early morning. If you have travelled westward, aim for sunlight in the evening. […] There are limited medicines available for jet lag. Medicine containing melatonin may help reset your body clock. […] If you are badly affected by jet lag or if you have a job that means you suffer from jet lag a lot, ask your GP to refer you to a sleep specialist.

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

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

  Jet lag, also called jet lag disorder, is a temporary sleep problem that can affect anyone who quickly travels across several time zones. […] Jet lag occurs because your body’s internal clock is synced to your original time zone. It hasn’t changed to the time zone of where you’ve traveled. The more time zones crossed, the more likely you are to experience jet lag. […] Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. Although symptoms are temporary, they can affect your comfort while on vacation or during a business trip. But you can take steps to help prevent or lessen the effects of jet lag. […] Jet lag is temporary. But if you travel often and experience jet lag, you may benefit from seeing a sleep specialist. […] Jet lag can occur anytime you cross two or more time zones. Crossing multiple time zones puts your internal clock out of sync with the time in your new locale. Your internal clock, also called circadian rhythms, regulates your sleep-wake cycle.

• #91 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. […] Treatment may include non-pharmacological therapy alone or non-pharmacological therapy combined with nutraceuticals or pharmacological therapy. A non-pharmacological approach, including adequate exercise, hydration, and appropriate timing of exposure to bright light, can aid in the adjustment to a new time zone. […] The goal of prevention and treatment is to achieve circadian realignment in the most rapid and efficient way possible while minimizing the symptoms of jet lag.

• #92 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. […] 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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle.

• #93 Jet lag disorder | Beacon Health System

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

  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. […] Being exposed to sunlight helps reset your internal clock. It’s the most powerful natural tool for regulating the sleep-wake cycle. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. The latest research seems to show that melatonin aids sleep during times when you wouldn’t typically be resting, making it beneficial for people with jet lag.

• #94 Jet Lag Disorder | Yellow Book | CDC

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

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

• #95 Relationship between social jetlag and body mass index in nurses working shift schedules: a cross-sectional study | Scientific Reports

  https://www.nature.com/articles/s41598-024-67644-z

  This study aimed to explore the relationship between shift-working nurses social jetlag and body mass index (BMI) and provide a theoretical basis for nursing managers to develop appropriate health interventions. […] Social jetlag is prevalent in shift-working nurses and is associated with adverse health outcomes (particularly metabolism-related indicators). […] The relationship between social jetlag and BMI can be explained by considering physiological, psychological, and behavioral factors. […] Shift-working nurses with high social jetlag tended to have higher/lower BMI, which should be further investigated in the future, to minimize metabolic diseases among them. […] The presence of a significant social jetlag can have adverse effects on several physiological systems of individuals who work in shifts, particularly in relation to metabolic markers.

• #96 Jet lag disorder | MedLink Neurology

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

  Jet lag disorder may be partially preventable or treatable by understanding the basics of circadian rhythm physiology and its intimate interactions with the sleep-wake cycle. […] Jet lag disorder is caused by a temporary mismatch between the timing of the sleep and wake rhythm generated by the endogenous circadian clock with that of the new time zones light-dark cycle and corresponding change in the timing of sleep and wake pattern and other behaviors, as well as the change in the light-dark cycle. […] Symptoms include difficulties in initiating and maintaining sleep, excessive daytime sleepiness, decrease in subjective alertness and performance, impairment of daytime functioning, and somatic complaints, with gastrointestinal symptoms being most common. […] Jet lag disorder involves a temporary mismatch between the timing of the endogenous circadian clock and timing required by the new time zone.

• #97 Jet Lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC3086113/

  Jet lag, also known as circadian desynchrony, is a sleep disorder in which there is a mismatch with the bodys natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones. This common problem affects all age groups but may have more pronounced effects on the elderly, whose recovery rate is more prolonged than that in young adults. […] Treatment may include non-pharmacological therapy alone or non-pharmacological therapy combined with nutraceuticals or pharmacological therapy. A non-pharmacological approach, including adequate exercise, hydration, and appropriate timing of exposure to bright light, can aid in the adjustment to a new time zone. […] The goal of prevention and treatment is to achieve circadian realignment in the most rapid and efficient way possible while minimizing the symptoms of jet lag.

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