Jet Lag - Management

Management

Light is the strongest stimulus for re-aligning a person's sleep-wake schedule and the careful control over exposure and avoidance of bright lights can speed adjustment to a new time zone. Melatonin is used to adjust the circadian clock but there are issues regarding the appropriate dosage and dosage timing, in addition to the legality of the substance in certain countries. In addition, its effects may not carry-over beyond its immediate use, and there are questions regarding how effective it may actually be. There are also concerns regarding its use by people with the symptoms of severe mental illness, severe allergies, autoimmune diseases, immune system cancers, or pregnant women. For athletes, anti-doping agencies may also prohibit or limit its use. Timing of exercise and food consumption have also been suggested, though their applicability in humans and practicality for most travelers are not yet certain and no firm guidelines exist. There is very little data supporting the use of diet to adjust to jet lag. While there is data supporting the use of exercise, it is hard to determine if the exercise is responsible, or the accompanying exposure to sunlight, and the intensity of exercise that may be required is significant, and possibly difficult to maintain for non-athletes. Use of these strategies can occur both before departure and after landing. Individuals may also differ in their susceptibility to jet lag and ability to adjust to new sleep-wake schedules more quickly.

Short-acting sleep medications can be used to improve sleep quality and timing, and stimulants can be used to promote wakefulness, though both these interventions are not generally used in non-military situations and research results on their success at adapting to jet lag are inconsistent. Among the stimulants, only caffeine may be readily available to the general public.

For time changes of less than three hours, jet lag is unlikely to be a concern, and if travel is for short periods (three days or less) retaining a "home schedule" may be better for most people. Sleeping on the plane is only advised if it is the destination's normal sleep time.