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 can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. […] But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. […] Light exposure is a prime influence on your body’s circadian rhythms. […] After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. After traveling east, expose yourself to morning light to adapt to an earlier time zone.

• #1 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. […] Pre- and post-travel planning to minimize jet lag is most critical for frequent travelers owing to the significant and additive negative health effects of chronic insufficient sleep and circadian disruption. […] 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.

• #1 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  Jet lag prevention […] Before your trip: […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. […] When you arrive: […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

  Jet lag disorder can be prevented by following certain tips. […] Before your trip, get plenty of rest, eat healthy foods, and get some exercise. […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. […] While in flight, do not sleep unless it matches the bedtime of your destination. […] Melatonin, a hormone supplement, may help decrease jet lag. […] When you arrive, for short trips, try to eat and sleep at your usual times, if possible, while at your destination. […] For longer trips, before you leave, try to adapt to the time schedule of your destination. […] Stick with your regular exercise routine while you’re away. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

  Stay on your new schedule. […] 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. […] Try to sleep on the plane if it’s nighttime at your destination.

• #1 Jet lag prevention – UF Health

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

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. […] 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.

• #1 Jet Lag Disorder | Yellow Book | CDC

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

  Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. […] Appropriately timed light exposure in combination with melatonin may further facilitate adaptation. […] Timed melatonin is recommended to assist with adaptation to the new time zone. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

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

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

  Plan ahead to determine the best times for light exposure based on your departure and destination points and overall sleep habits: […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The time when you take melatonin is important. […] If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

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

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

  Jet lag is temporary and usually doesn’t need treatment. […] If you’re a frequent traveler bothered by jet lag, your health care provider may prescribe light therapy or medicines. […] One way to adjust to a new daylight schedule is through light therapy. […] 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. […] 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.

• #1 The prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC1125170/

  The jet lag syndrome emerged with the rise of long haul air travel. […] Jet lag is due to the desynchronisation between various body rhythms and environmental rhythms. […] Speeding up this adaptive shift can alleviate or prevent jet lag. […] Non-drug measures maximise the external environmental cues that push the circadian phase towards the rhythm of light and dark at the destination. […] Such behaviour will adjust the body clock and turn on the body’s own melatonin secretion at the right time. […] Another option is to use either melatonin or a short acting hypnotic. […] The Cochrane review concludes that 2-5 mg melatonin taken at bedtime after arrival is effective and may be worth repeating for the next two to four days, together with the non-drug measures already mentioned. […] It seems that many people and organisations, including governments and armed forces, would benefit from the use of melatonin to reduce jet lag.

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

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

  […] […] Melatonin supplements can in some cases encourage your clocks to adjust more quickly. But Zeitzer says using light exposure to reset your clocks is around 10-fold more potent. […] The Jet Lag Rooster calculator has a use melatonin option that can be useful. But Grandner offers a general rule of thumb: Take a small dose, 0.5 to 3 mg, two to four hours before bed. […] […] […] If you dont take steps to adjust to your new time zone, that can worsen or prolong jet lag. Don’t take naps all day, for example, or sleep a lot later than you normally would, he says. […] As soon as possible, you want to try to adjust your habits to your new time zone, he says.

• #1 Is melatonin useful for jet lag? – Medwave

  http://viejo.medwave.cl/link.cgi/English/Updates/Epistemonikos/6344?ver=sindiseno

  Melatonin probably reduces symptoms related to jet lag syndrome in travelers crossing more than five time zones. […] The risk-benefit and cost-benefit ratio would probably favour its use in the prevention and treatment of jet lag syndrome. […] The studies did not report serious adverse effects, or any consistently different effects to those patients using placebo. Considering the fact melatonin is probably a safe intervention the benefits of its use probably outweigh the risks. […] Most patients would be probably inclined in favour of the use of melatonin. In patients with a higher risk of adverse effects it may be necessary to individually assess the treatment decision. […] This is a low-cost, time-limited intervention; in this way, it may be favourable regarding costs and benefits.

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

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

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

• #1

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

  If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

• #1 Jet lag prevention – UF Health

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

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

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

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

  How to Prevent Jet Lag […] Pre-adapting for jet travel can help, Zeitzer says. This entails shifting your schedule part way to the new time zone before leaving. […] Research in the journal Sleep has shown this can significantly cut down the length of your jet lag. […] To do this, youll need to adjust your sleep and light-exposure schedules to align more closely with your destination time zone gradually a few days before departing. Again, online calculators like Jet Lag Rooster can suggest the best sleep and light-exposure schedule based on your travel details. […] […] […] Lifestyle and Behavioral Changes That Can Help With Jet Lag […] First of all, youll want to adapt your old routines to your new time zone. As soon as you get on the plane, get in the mindset that youre on your destinations time zone, Grandner says. Change your watch right away and use the destination time to plan when youre eating, when youre sleeping, and when youre working.

• #1 How to beat jet lag. – Volato

  https://flyvolato.com/how-to-beat-jet-lag/

  While it may not be possible to entirely avoid all the issues caused by jet lag (particularly on longer international flights), it is entirely possible to minimize the severity of symptoms. […] Pilots have perfected the art of the strategic nap in order to prevent jet lag at their destination. Mitigate the onset of symptoms after you’ve landed with a short nap (no more than three hours). […] Gradually adjust your sleep schedule a few days before travel to match the destination time zone. […] These days, there is even an app for that. Timeshifter, the most popular of all the jet lag apps, guides you through simple, actionable steps to reduce its impact. […] Because some of the most unpleasant parts of jet lag revolve around digestive issues, the CDC recommends eating smaller, lighter meals than usual before taking off.

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

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

  Jet lag plays a crucial role in our players’ jet lag management. Its simple and effective strategies make it an ideal support tool to maximize time zone adaptations in international football when players have to cross the Atlantic to represent Canada and play within a few days of travel. […] Timeshifter has been a real game changer for me when traveling across time zones battling jet lag. It helps me perform at my highest level and is now part of my competitive edge. […] The key to quick adaptation is timed light exposure. Light is the most important time cue for resetting your circadian clock. The right light exposure at the right time can significantly accelerate your adaptation. […] Any jet lag solution that does not have light and light avoidance as the central planks of the advice will not help you adapt to new time zones faster.

• #1

  https://journal.aspetar.com/en/archive/volume-8-targeted-topic-sports-medicine-and-science-in-athletics/coping-with-jet-lag-and-protecting-athlete-health-when-travelling

  Global travel and international competition are inevitable for the modern-day athlete and sports team. Jet lag can cause disarray for the individual athlete as well as for the whole team. Jet lag is caused by rapid transmeridian travel across different time zones, and is generally considered as a syndrome where the internal body clock is out of sync with the destination time zone. Its impact depends on the duration and direction of flight, the flight schedule, and individual differences. Jet lag tends to be transient and can result in physiologic disturbances and a complicated set of physical symptoms. […] Knowledge regarding the preparation and management strategies to assist travelling athletes and teams are therefore essential for the accompanying physician and support staff. The aim of this article is to firstly equip the travelling athlete and team with a methodical approach during the pre-travel, flight, and post-travel periods in order to minimise the effects of jet lag and to secondly give practical advice on strategies to manage the risk of illness during traveling protecting athlete health.

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

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

  How do you treat jet lag naturally during pregnancy? […] There are a number of steps you can take to mitigate the symptoms of jet lag after traveling: […] Reset your clock—If possible, several days before your trip, try to rearrange your schedule to be closer to that of the place you are visiting. This can help you adjust more easily to the new schedule. […] Choose an evening flight—Picking a flight during your normal sleep time can help you adjust faster upon arrival. […] Short naps—If you are feeling very drowsy, you can take a nap, but keep them short—20-30 minutes. […] Sunlight—Exposing yourself to sunlight will aid your body in returning to a normal sleep cycle. […] Caffeine—Small amounts of caffeine are typically considered appropriate during pregnancy, and a cup of coffee in the morning may help maintain morning wakefulness. However, it is important not to drink any caffeine afternoon. Although limited caffeine is generally accepted, there are no amounts that are deemed safe completely.

• #1 Jet Lag

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

  Sunlight has a major influence on the internal circadian clock. Traveling across several time zones necessitates resetting and adjusting to a new daylight schedule. Natural light exposure is the ideal mechanism for counteracting jet lag. […] Administering exogenous melatonin in the conventional afternoon to evening hours of a 24-hour day promotes a phase shift (an advance) in circadian rhythm, thus promoting sleep. […] Combining melatonin and light therapy at appropriate times can mitigate the symptoms of jet lag. […] Melatonin receptor analogues (agonists) have not been directly compared with exogenous melatonin therapy in clinical trials. […] Non-benzodiazepine hypnotics, such as zolpidem (Ambien, Sanofi-Synthelabo), bind the benzodiazepine receptor subunit of the GABA-A receptor complex.

• #1 Jet Lag

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

  In a systematic review of 13 randomized trials of persons with jet lag or shift-work disorder, caffeine improved concept formation, reasoning, memory, orientation, attention, and perception when compared with placebo. […] To date, no studies of diphenhydramine for use in jet lag syndrome have been conducted, even though this is the most common nonprescription antihistamine prescribed for insomnia. […] Armodafinil, a central nervous system (CNS) stimulant, is designed to improve wakefulness in adults who experience excessive sleepiness because of obstructive sleep apnea, shift-work disorder, and narcolepsy. […] 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.

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

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

  Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] If you’re traveling across five or more time zones, you might start on the day you travel, during your destination’s local evening time. […] Then take it at bedtime for a few days after you arrive. […] Talk to your doctor before you take them. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] You can get some sleeping pills over-the-counter, but you might need a prescription for other medications for managing jet lag symptoms. […] It’s best to take these medications only when other methods fail to help you manage jet lag.

• #1 Jet lag: Causes, symptoms and prevention

  https://blog.walgreens.com/health/general-health/jet-lag-causes-symptoms-and-prevention.html

  Taking action before, during and after travel can help you avoid jet lag or reduce its symptoms. Try these tips: […] Gradually go to bed a few hours earlier (if traveling east) or later (if going west) in the days leading up to travel. This can shift your body’s internal clock. […] Get enough sleep leading up to your trip. Feeling tired before travel can worsen jet lag. […] Plan ahead. If you need to make important decisions at your destination, plan to arrive a few days early to give yourself time to get used to the new time zone. […] Set your watch to your destination’s local time as soon as you board the plane. […] Drink plenty of water. […] Avoid alcohol, caffeine and large meals, which can affect your sleep. […] Stick to the local schedule. Try not to sleep until nighttime in the new time zone. […] Eat meals according to local time. […] Spend time in the sun to reset your circadian rhythm.

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

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

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

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

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

  When you arrive: […] For short trips, try to eat and sleep at your usual times, if possible, while at your destination. […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. […] If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

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

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

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

  You cant entirely prevent jet lag, but you can reduce feeling its effects. Try out these tips most of which have the benefit of being completely natural: […] Start adjusting light exposure before your trip to decrease the length of time you will feel jet lagged. […] Consider taking melatonin supplements if youre traveling east. […] Time your flight. […] Try to sleep during your flight. […] Avoid long layovers in extra time zones if you can. […] Say no to in-flight coffee, caffeinated soda and alcohol. […] Limit naps in the days following your arrival. […] Bring earplugs and a sleep mask.

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

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

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

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

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

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

• #1 Jet Lag | Phytomelatonin

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

  General strategies to minimize jet lag: Adhere to the home-base schedule entirely or as much as possible. […] Minimize light exposure before bed. […] Increase outdoor light exposure in the morning when traveling eastward; outdoor light exposure in the evening when traveling westward. […] Utilize apps for mobile devices to help adjust time zones by giving optimal light-dark schedules. […] Exercise at 7 am or between 1-4 pm will shift sleep earlier, and therefore could be helpful when traveling eastward. […] Implement general sleep hygiene techniques such as sleeping in a cool, dark room, using noise-canceling headphones, and avoiding caffeine and other stimulants. […] Plan distinct meals without snacking in between. […] Limit caffeine and alcohol intake in the afternoon and evening.

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

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

  Alleviating jet lag symptoms starts with prevention. […] You want to make sure that you’re keeping healthy habits to begin with, especially regarding sleep. […] 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. […] Moderating your caffeine and alcohol use, getting good exercise, and staying hydrated can also impact your sleep hygiene. […] Taking preventative measures before a trip may help too. […] Shifting your natural sleep-wake cycle a little bit ahead of travel can make it easier after arriving at your destination, Camacho says. […] For eastward travel, you can do this by adjusting your bedtime about one hour earlier each day for the three days before the trip.

• #1 10 Ways to Get Over Jet Lag, According to Sleep Experts | livestrong

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

  Staying hydrated is always a good idea and, because cabin air can be dehydrating, drinking up (H2O, specifically) is particularly important, per the Mayo Clinic. […] Aim to sleep on the plane if you’re flying when it’s nighttime where you’re going and stay awake if it’s daytime there. […] Focus on sticking to a consistent sleep routine in the new time zone, regardless of how tired you are, Ahmed says. […] Ideally, you want to get exposed to light in the morning, Dr. Feinsilver says. […] There is also some anecdotal evidence that eating meals at the proper local times may also help you [get over jet lag] sooner, Dr. Dimitriu says. […] Getting exercise in the morning can help you wake up, Dr. Feinsilver says. […] If it’s really feeling unbearable, try napping to help you get over jet lag. […] Try not to do anything important when you should be asleep, Dr. Feinsilver recommends.

• #1 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. […] Strategies to minimize the effects of jet lag include adjusting the sleep schedule according to the new location during the days preceding the trip. […] 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.

• #1 IAMAT | How to manage jet lag

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

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

• #1 Patient education: General travel advice (Beyond the Basics) – UpToDate

  https://www.uptodate.com/contents/general-travel-advice-beyond-the-basics/print

  Travelers who cross several time zones may experience jet lag. […] Adult travelers crossing five or more time zones are likely to benefit from melatonin, especially if they have experienced jet lag on previous journeys. […] The recommended dose of melatonin is 2 or 3 mg about 30 minutes before bedtime on the day of travel and for up to four days after arrival; a dose of 0.5 mg has less effect on sleep but can help the person to adapt to the new time zone. […] A test dose taken at home before travel may help determine which dose is most appropriate.

• #1 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

  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.

• #1 Jet Lag Prevention Supplements & Management Tips – Botanika Life

  https://botanika.life/blogs/news/jet-lag-prevention-supplements-management-tips?srsltid=AfmBOoqHhYfJ9NU3E7h3I6aZ7qIIwhk_sxjuHmFPX1ClqBuSRWfA28jn

  CBD is quite possibly the best-kept secret for managing jet lag. […] Offering relief from many jet lag symptoms without side effects such as experiencing brain fog that some sleep supplements can cause, CBD is a valuable option for helping you fall and stay asleep in a new time zone. […] Magnesium is a triple threat in preventing and managing jet lag because it addresses the three most common issues: sleep deprivation, muscle aches, and constipation. […] The recommended time to take magnesium to deal with various jet lag symptoms is about 30 minutes before going to bed. […] GABA is a great jet lag prevention supplement. […] GABA reduces overactivity in your brain, helping your brain and body to relax while you adapt to a different time zone. […] One of the key tips to preventing jet lag is passing on alcoholic beverages.

• #1 Jet Lag

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

  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. […] When traveling eastward, take a 5mg melatonin tablet at 1800 to1900 hours local time (6 p.m. to 7 p.m.) on the day of departure (if necessary, take while on the flight). […] When traveling westward, take 1 tablet daily at local bedtime, 2300 hours (11pm) or later, for 4 days at the destination (or at each stop-over). […] The timing of the dose of melatonin needs to be precise, since mistiming the dose can worsen rather than improve the jet lag symptoms. […] Some ways of trying to reduce jet lag include the following: When possible, choose daytime flights to minimize loss of sleep and fatigue. […] Regular timed exposure to daytime outdoor light or high intensity artificial light (10,000 LUX) can be useful in improving jet lag. […] There is no current evidence to the usefulness of homeopathic remedies or diet in the treatment or prevention of jet lag.

• #1 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. […] The ability to adjust to jet lag also varies among individuals. […] Jet lag is a temporary condition and resolves when the internal clock adjusts to the new time zone. […] Common sleep disorder symptoms may include: Trouble falling asleep at night, Impaired cognitive function, Emotional stress, Stomach problems, Impaired physical function, Sensation of malaise. […] 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.

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

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

  Jet lag disorder is a temporary sleep disorder that commonly affects travellers who travel across multiple time zones, disrupting their circadian rhythm. […] Understanding jet lag and how to prevent or minimise it can cause fewer disruptions to your circadian rhythm and your sleep and can result in fewer or shorter-lasting symptoms. […] Jet lag often improves after a few days; however, for some people, it can take a few weeks. Planning ahead can help minimise the impact of jet lag. […] To prevent jet lag from occurring, you can pre-adapt your internal clock. Adjusting your sleep routine in the 48 hours before your journey can be advantageous and can minimise the disconnection between your body’s internal clock and the time at your destination upon arrival. […] Additionally, setting realistic expectations regarding the duration and intensity of jet lag symptoms can help travellers cope more effectively. Proper preparation and proactive measures can make a significant difference in managing jet lag and ensuring a smoother transition when crossing multiple time zones.

• #2 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. […] Pre- and post-travel planning to minimize jet lag is most critical for frequent travelers owing to the significant and additive negative health effects of chronic insufficient sleep and circadian disruption. […] 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.

• #2 Jet lag disorder | Beacon Health System

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

  A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. […] Light exposure is a prime influence on your body’s circadian rhythms. […] After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. After traveling east, expose yourself to morning light to adapt to an earlier time zone. […] Stay on your new schedule. […] Drink plenty of water before, during and after your flight to counteract the effects of dry cabin air. […] Avoid alcohol and caffeine, as these can dehydrate you and affect your sleep.

• #2 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. […] Tips for Prevention […] Before your trip: […] Get plenty of rest, eat healthy foods, and get some exercise. […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. […] Drink plenty of water, but avoid heavy meals, alcohol, and caffeine. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. Then try taking melatonin several hours before bedtime for several days once you arrive.

• #2 Jet lag prevention – UF Health

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

  Jet lag is a sleep disorder caused by traveling across different time zones. Jet lag occurs when your body’s biological clock is not set with the time zone you are in. […] Tips for Prevention […] Before your trip: Get plenty of rest, eat healthy foods, and get some exercise. Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: Do not sleep unless it matches the bedtime of your destination. While awake, get up and walk around a few times. […] 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.

• #2

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

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

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

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

  Jet lag disorder can be prevented by following certain tips. […] Before your trip, get plenty of rest, eat healthy foods, and get some exercise. […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. […] While in flight, do not sleep unless it matches the bedtime of your destination. […] Melatonin, a hormone supplement, may help decrease jet lag. […] When you arrive, for short trips, try to eat and sleep at your usual times, if possible, while at your destination. […] For longer trips, before you leave, try to adapt to the time schedule of your destination. […] Stick with your regular exercise routine while you’re away. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

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

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

  When you arrive: […] For short trips, try to eat and sleep at your usual times, if possible, while at your destination. […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] Stick with your regular exercise routine while you’re away. Avoid exercising late in the evening, because it can keep you awake. […] If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #2

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

  If you are traveling to a time zone that is more than 3 hours different than your normal time zone you should follow the sleep and waking routines of your destination when you arrive. It might help to stay in well-lit areas at your destination during the day. Take any medicine or sleep aids as directed by your healthcare provider to help you sleep at night. […] Other steps you can take to help you adjust to the new time and avoid jet lag symptoms: Eat small meals to avoid stomach aches or other problems. Avoid alcohol as it disrupts sleep. Use caffeine and exercise strategically, these may help you stay alert throughout the day, but you should avoid these in the evening. Drink plenty of water. If you are sleepy during the day, take short naps, no more than 15-20 minutes, to help you feel better during the day, yet still sleep at night. A combination of these steps will help you overcome jet lag more quickly.

• #2 TRAVELERS MEDICAL GUIDE 2.1 Disorders Caused by Travel–Jet Lag – Divers Alert Network

  https://dan.org/health-medicine/travelers-medical-guide/disorders-caused-by-travel/dan-travelers-medical-guide-jet-lag/

  Poor sleep during an overnight flight can also exacerbate jet lag. […] To sleep well during a flight, it is important to avoid excessive consumption of alcohol and caffeine. […] Diving on the day you arrive at your destination after a long flight is not a good idea. Take some time to rest, have a light meal, and drink plenty of fluids. […] You may want to take melatonin at bedtime to get well-rested for diving the next day.

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

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

  Jet lag can cause daytime fatigue, an unwell feeling, trouble staying alert and stomach problems. […] But you can take steps to help prevent or lessen the effects of jet lag. […] A few basic steps may help prevent jet lag or reduce its effects: […] If you have an important meeting or other event that requires you to be in top form, try to arrive a few days early to give your body a chance to adjust. […] Starting out sleep deprived makes jet lag worse. […] If you’re traveling east, try going to bed one hour earlier each night for a few days before your trip. If you’re flying west, go to bed one hour later for several nights before you fly. […] Light exposure is a prime influence on your body’s circadian rhythms. […] After traveling west, expose yourself to light in the evening to help you adjust to a later than usual time zone. After traveling east, expose yourself to morning light to adapt to an earlier time zone.

• #2 Jet Lag

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

  Sunlight has a major influence on the internal circadian clock. Traveling across several time zones necessitates resetting and adjusting to a new daylight schedule. Natural light exposure is the ideal mechanism for counteracting jet lag. […] Administering exogenous melatonin in the conventional afternoon to evening hours of a 24-hour day promotes a phase shift (an advance) in circadian rhythm, thus promoting sleep. […] Combining melatonin and light therapy at appropriate times can mitigate the symptoms of jet lag. […] Melatonin receptor analogues (agonists) have not been directly compared with exogenous melatonin therapy in clinical trials. […] Non-benzodiazepine hypnotics, such as zolpidem (Ambien, Sanofi-Synthelabo), bind the benzodiazepine receptor subunit of the GABA-A receptor complex.

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

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

  Taking melatonin at the right time for the required shift will help reset the clock more quickly when traveling across time zones. […] These combined effects of melatonin, when timed properly, will help reset the clock and overcome your jet lag quicker. […] Use a low-dose (1-3mg) fast release preparation when indicated to help reset the clock. […] The timing of melatonin administration is dependent on many factors, including the resetting effects required, the time of the flight, and your chronotype and desired sleep time. […] Taking melatonin as suggested by the App will be helpful but is not required to overcome jet lag – most of the resetting effects are realized through the light-dark advice. […] The most important factors for overcoming jet lag are when to see light and when to avoid light the light-dark cycle.

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

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

  Plan ahead to determine the best times for light exposure based on your departure and destination points and overall sleep habits: […] You can start light therapy up to three days before traveling to help you adjust to the new time zone once you arrive. […] Combining light exposure with exercise such as walking or jogging may help you adapt to the new time even faster. […] As a sleep aid, melatonin has been widely studied and is a common jet lag treatment. […] The time when you take melatonin is important. […] If you’ve flown east and need to reset your internal clock to an earlier schedule, take melatonin nightly in the new time zone. […] If you’ve flown west and need to reset your body’s internal clock to a later schedule, take melatonin in the mornings in the new time zone until you adjust. […] Some people use exercise to try to ease the effects of jet lag. […] If you want to try an alternative therapy, such as an herbal supplement, be sure to check with your health care provider first.

• #2 Azthena logo with the word Azthena

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

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

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

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

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

• #2 10 Ways to Get Over Jet Lag, According to Sleep Experts | livestrong

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

  Staying hydrated is always a good idea and, because cabin air can be dehydrating, drinking up (H2O, specifically) is particularly important, per the Mayo Clinic. […] Aim to sleep on the plane if you’re flying when it’s nighttime where you’re going and stay awake if it’s daytime there. […] Focus on sticking to a consistent sleep routine in the new time zone, regardless of how tired you are, Ahmed says. […] Ideally, you want to get exposed to light in the morning, Dr. Feinsilver says. […] There is also some anecdotal evidence that eating meals at the proper local times may also help you [get over jet lag] sooner, Dr. Dimitriu says. […] Getting exercise in the morning can help you wake up, Dr. Feinsilver says. […] If it’s really feeling unbearable, try napping to help you get over jet lag. […] Try not to do anything important when you should be asleep, Dr. Feinsilver recommends.

• #2 8 Strategies for Reducing Jet Lag | University Hospitals

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

  If you must, keep naps no longer than 2030 minutes and time them at least 68 hours before bedtime. […] Exposing yourself to bright sunlight during the day can help you sync up your circadian clock to the new time zone. […] Plan an activity when you reach your destination to avoid the temptation to nap and to help your bodys internal clock adjust. […] Studies have shown that taking a supplement form of melatonin can help reduce jet lag symptoms. […] You may be tempted to go right back to work after returning from a vacation. However, it may be helpful to build in a few days of recovery time after you return home if possible. […] Get a helping hand from technology by downloading a jet lag app on your phone. […] However, Dr. Wong says if you plan ahead and implement some of these strategies, you can get your internal clock back on schedule while limiting the effects of jet lag.

• #2 Ask the Editor – Jet Lag and Psychiatric Disorders: Plan for Prevention | 2019-04-10 | CARLAT PUBLISHING

  https://www.thecarlatreport.com/articles/2884-ask-the-editor-jet-lag-and-psychiatric-disorders-plan-for-prevention

  Jet lag happens when people fly across multiple time zones. The way to prevent jet lag is replicate those gradual changes in sleep and sunlight in the 37 days before flying, ie, to live as if travelling by car in those preflight days. […] For eastbound travel, that means going to bed and entering darkness an hour earlier each night before the flight. […] By eliminating blue light, these glasses cause the brain to think its in pitch darkness. Alternatively, people can take melatonin a few hours before bed while shifting their sleep schedule. That also eases jet lag, but blue-light blockers, which raise endogenous melatonin, can work as well. […] A custom preflight schedule can be generated at www.jetlagrooster.com. […] The site also has strategies for westward travel. In that case, sleep needs to gradually shift later in the days before flight, and evening light rather than evening darkness is used.

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

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

  In other words, act like youre already fully acclimated to that new time zone and youre back on your typical schedule. If you normally go to bed at 11 and get up at 7, and you normally eat meals at specific times of the day, follow that schedule in your new time zone. […] It wont be easy at first you likely wont be tired or hungry at the right times but it will help push your internal clocks in the right direction, he says. […] […] […] The ideal timing for light exposure or avoidance is tricky, Burgess says. It depends on the size of the time difference and your usual sleep-wake schedule. But the American Academy of Sleep Medicine recommends an online calculator called Jet Lag Rooster. Put in your travel details and the tool will tell you the ideal times to seek and avoid light.

• #2 Best suggestions for beating jet lag – Rick Steves Travel Forum

  https://community.ricksteves.com/travel-forum/general-europe/best-suggestions-for-beating-jet-lag

  Certainly flying BC helps me with jet lag. Getting @ 5 hours of sleep is all it takes for me to power through the next day. […] Things I do to avoid jet lag: –take daytime flights –get out in the sun –stay active –eat and drink lightly on the flight. […] I find that being well-rested before starting on the trip, getting some sleep on the plane, and staying outdoors at my destination during the first day helps immensely. […] I decided to try the Timeshifter app for my short 2+ week trip to Orkney and Shetland in August. I did as well as I could with getting light when I was supposed to and not getting it when they said not to. […] I think also just be kind to yourself! If you need a short nap, take one. […] After many years of powering through the 9 hr time difference jet lag in Europe, and having jet lag for the first 3 or 4 days in Europe, I joined Team Nap a few years ago.

• #2

  https://journal.aspetar.com/en/archive/volume-8-targeted-topic-sports-medicine-and-science-in-athletics/coping-with-jet-lag-and-protecting-athlete-health-when-travelling

  Pre-travel strategies to mitigate jet lag can be complicated due to the athletes constrained schedules and limited options of flight selections. Choice of flight-times and the period of layover when travelling will assist with effective adaptation. […] In the seven days prior to travel, modified training routines with reduced training volume and intensity should be adopted, and the adjustment of training times to the destination time zone can be considered. Adequate sleep (typically defined as six to eight hours per night) is important and several studies have highlighted that good sleep results in better sports performance. Sleep debt should therefore be reduced to the minimum. […] The in-flight management period of the journey is crucial for recovery and adaptation, and to prepare for the destination. A few factors need to be considered, including travel fatigue and jet lag, hypoxia due to reduced cabin pressure and infection risk due to the confined environment.

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

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

  Drink water—Staying hydrated can help alleviate the discomfort of jet lag. […] If you travel frequently and experience jet lag on a regular basis, you may need to talk to your doctor about sleep aids that will help you maintain a normal sleep schedule. Before taking any sleep aids on your own, however, you should talk to your health care provider, as some sleep medications are not safe to take during pregnancy.

• #2 Jet Lag Disorder | Yellow Book | CDC

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

  Intentional light exposure (or avoidance of such light exposure) at appropriate times of day can help facilitate circadian adaptation to the destination time zone. […] Appropriately timed light exposure in combination with melatonin may further facilitate adaptation. […] Timed melatonin is recommended to assist with adaptation to the new time zone. […] There are several over-the-counter and prescription medications that are often used to help sustain alertness during the local day, promote sleep during the local night, and ultimately adjust to the new time zone. […] Jet lag calculators have been developed to provide travelers with recommendations on how to mitigate jet lag by adjusting the timing of sleep, light exposure, caffeine consumption, or use of melatonin in the days prior to, during, and following the trip.

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

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

  Some studies suggest that melatonin supplements are effective for treating circadian rhythm sleep disorders like jet lag. […] If you’re traveling across five or more time zones, you might start on the day you travel, during your destination’s local evening time. […] Then take it at bedtime for a few days after you arrive. […] Talk to your doctor before you take them. […] Medications can help manage jet lag symptoms and improve how well you function after your flight. […] You can get some sleeping pills over-the-counter, but you might need a prescription for other medications for managing jet lag symptoms. […] It’s best to take these medications only when other methods fail to help you manage jet lag.

• #2 IAMAT | How to manage jet lag

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

  Common sleep inducing medications belonging to non-benzodiazepine class (ie. zolpidem, zaleplon, zopiclone, and eszopiclone) can offer short-term relief from insomnia, but do not readjust circadian rhythms. Check with your doctor if these types of medications are right for you and if they should be taken in conjunction with melatonin. […] Set your watch or mobile to the time at your destination. This will train your brain to adjust to local time quicker. […] To adapt more quickly, try to stay awake as much as possible until local bedtime. Take the time to acclimatize to your new time zone and environment. Avoid important meetings or starting your adventure travel trip soon after arrival.

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

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

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

• #2

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

  Avoid OTC Jet Lag aids („No Jet Lag”) due to no proven efficacy […] Avoid prescription medications […] Avoid daytime stimulants (e.g. Modafinil) […] Avoid Sleep medication day of travel and for 2-3 days after (NOT recommended) […] Avoid Ambien […] Avoid Short acting Benzodiazepine

• #2 Jet lag: Causes, symptoms and prevention

  https://blog.walgreens.com/health/general-health/jet-lag-causes-symptoms-and-prevention.html

  Taking action before, during and after travel can help you avoid jet lag or reduce its symptoms. Try these tips: […] Gradually go to bed a few hours earlier (if traveling east) or later (if going west) in the days leading up to travel. This can shift your body’s internal clock. […] Get enough sleep leading up to your trip. Feeling tired before travel can worsen jet lag. […] Plan ahead. If you need to make important decisions at your destination, plan to arrive a few days early to give yourself time to get used to the new time zone. […] Set your watch to your destination’s local time as soon as you board the plane. […] Drink plenty of water. […] Avoid alcohol, caffeine and large meals, which can affect your sleep. […] Stick to the local schedule. Try not to sleep until nighttime in the new time zone. […] Eat meals according to local time. […] Spend time in the sun to reset your circadian rhythm.

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

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

  It can also be beneficial to focus on your nutrition and hydration, before, during and after your flight. Drink plenty of water before, during and after your flight to stay hydrated and combat the effects of air travel on your body. Avoid excessive caffeine and alcohol, as they can contribute to dehydration and disrupt your sleep-wake cycle.

• #2 Jet Lag | Phytomelatonin

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

  General strategies to minimize jet lag: Adhere to the home-base schedule entirely or as much as possible. […] Minimize light exposure before bed. […] Increase outdoor light exposure in the morning when traveling eastward; outdoor light exposure in the evening when traveling westward. […] Utilize apps for mobile devices to help adjust time zones by giving optimal light-dark schedules. […] Exercise at 7 am or between 1-4 pm will shift sleep earlier, and therefore could be helpful when traveling eastward. […] Implement general sleep hygiene techniques such as sleeping in a cool, dark room, using noise-canceling headphones, and avoiding caffeine and other stimulants. […] Plan distinct meals without snacking in between. […] Limit caffeine and alcohol intake in the afternoon and evening.

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

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

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

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

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

  You cant entirely prevent jet lag, but you can reduce feeling its effects. Try out these tips most of which have the benefit of being completely natural: […] Start adjusting light exposure before your trip to decrease the length of time you will feel jet lagged. […] Consider taking melatonin supplements if youre traveling east. […] Time your flight. […] Try to sleep during your flight. […] Avoid long layovers in extra time zones if you can. […] Say no to in-flight coffee, caffeinated soda and alcohol. […] Limit naps in the days following your arrival. […] Bring earplugs and a sleep mask.

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

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

  Seek bright light in the morning to help shift your circadian rhythm. […] Stop drinking caffeine several hours before bed to reduce its effects. […] Short naps that are under 30 minutes can help you during the day. […] Shift your sleep schedule in the days leading up to your trip. […] Melatonin supplements can help you adjust to a new sleep schedule in different timezones. […] In the days leading up to your trip, you can gradually adjust the times you wake up and go to bed to more closely match the time zone of your destination. […] If you’re traveling east, start going to bed and waking up earlier. If you’re traveling west, start going to bed and waking up later. […] Aligning your light exposure and meal times to your modified sleep schedule can help shift your circadian rhythms.

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

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

  How do you treat jet lag naturally during pregnancy? […] There are a number of steps you can take to mitigate the symptoms of jet lag after traveling: […] Reset your clock—If possible, several days before your trip, try to rearrange your schedule to be closer to that of the place you are visiting. This can help you adjust more easily to the new schedule. […] Choose an evening flight—Picking a flight during your normal sleep time can help you adjust faster upon arrival. […] Short naps—If you are feeling very drowsy, you can take a nap, but keep them short—20-30 minutes. […] Sunlight—Exposing yourself to sunlight will aid your body in returning to a normal sleep cycle. […] Caffeine—Small amounts of caffeine are typically considered appropriate during pregnancy, and a cup of coffee in the morning may help maintain morning wakefulness. However, it is important not to drink any caffeine afternoon. Although limited caffeine is generally accepted, there are no amounts that are deemed safe completely.

• #2 „No Jet Lag” natural jet lag prevention.. opinions? – Rick Steves Travel Forum

  https://community.ricksteves.com/travel-forum/transportation/no-jet-lag-natural-jet-lag-prevention-opinions

  I took No Jet Lag on our flight this past summer, had cat naps with ear plugs and eye mask, drank tons of water and avoided alcohol. […] I have never tried supplements. […] If you do decide to take the No Jet Lag, the directions say to take one every 2 hours (also on take off and landing). […] I tried the „No Jet Lag” on a trip to Ireland (from w. Coast US) earlier this year. They may have helped some on the way there, but had no impact at all on the return trip. […] I found „No Jet Lag”, a homeopathic at the luggage store, and the sales person told me people said they loved it, so I bought it. […] I will use it on ALL future trips. […] No Jet Lag pills are, in my opinion, a pure waste of money. All of the other things that April did will also help with travel fatigue, which is why the pills seemed to work. There is nothing in them that would be of any good in preventing jet lag or fatigue.

• #2 Jet lag prevention: MedlinePlus Medical EncyclopediaLock

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

  Jet lag prevention […] Before your trip: […] Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west. This will help reset your internal clock before you travel. […] While in flight: […] Do not sleep unless it matches the bedtime of your destination. […] Melatonin, a hormone supplement, may help decrease jet lag. If you will be in flight during the bedtime of your destination, take some melatonin (3 to 5 milligrams) during that time and try to sleep. […] When you arrive: […] For longer trips, before you leave, try to adapt to the time schedule of your destination. Set your watch to the new time as you begin the trip. […] It takes a day to adjust to one to two time zones. So if you travel over three time zones, it will take about two days for your body to adapt. […] If you are traveling for an important event or meeting, try to get to your destination early. This can help your body adjust ahead of time so you are at your best while at the event. […] Once you arrive, spend time in the sun. This can help reset your internal clock.

• #2 The prevention and treatment of jet lag

  https://pmc.ncbi.nlm.nih.gov/articles/PMC1125170/

  The jet lag syndrome emerged with the rise of long haul air travel. […] Jet lag is due to the desynchronisation between various body rhythms and environmental rhythms. […] Speeding up this adaptive shift can alleviate or prevent jet lag. […] Non-drug measures maximise the external environmental cues that push the circadian phase towards the rhythm of light and dark at the destination. […] Such behaviour will adjust the body clock and turn on the body’s own melatonin secretion at the right time. […] Another option is to use either melatonin or a short acting hypnotic. […] The Cochrane review concludes that 2-5 mg melatonin taken at bedtime after arrival is effective and may be worth repeating for the next two to four days, together with the non-drug measures already mentioned. […] It seems that many people and organisations, including governments and armed forces, would benefit from the use of melatonin to reduce jet lag.

• #2 How to beat jet lag. – Volato

  https://flyvolato.com/how-to-beat-jet-lag/

  Jet lag is a familiar experience to almost every frequent flier. It leaves many travelers with a range of symptoms, including sleep disturbances, fatigue, difficulty concentrating, and digestive issues. […] But it’s possible to learn how to beat jet lag, thanks to a better understanding of what causes it and a growing number of science-backed tactics. If you have a flight coming up crossing three or more time zones, here is how to prevent jet lag (and how to get rid of it when it does strike). […] The CDC also advises reducing your meal sizes heading into a long flight to prevent stomach upset. […] Although it may not be possible to eliminate all the symptoms of jet lag, you can reduce the strength and duration of the experience by adequately preparing for your trip. For example, you can gradually adjust your sleep schedule before a trip to match your destination.

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