Tackling Jet Lag

Strategy

Traveling Westward

Traveling Eastward

Before Flight

Begin to reset the body clock

If possible, shift the timing of sleep to 1-2 hours later for a few days before your trip. Seek exposure to bright light in the evening.

If possible, shift the timing of sleep to 1-2 hours before the trip. Seek exposure to bright light in the morning.

Try to get an adequate amount of sleep

Do not leaving packing and other travel preparations to the last minute; if possible, schedule a flight at a time that will not cut short the sleep time before travel

During your flight

Try to optimise comfort

Optimise comfort, travel in business or first class if financially viable.

Drink judiciously

Drink a lot of water to remain hydrated; minimize consumption of caffeine if you expect to sleep; do not drink alcohol if you intend to take a sleeping pill during the flight

Take measures to avoid deep vein thrombosis

Because sitting immobile for a long time can increase the risk of a blood clot, change positions frequently and walk around when possible; if you are prone to blood clots, consult a physician, since a more specific preventive measure may be needed (e.g., using anti-embolism stockings)

Use a sleep medication, if necessary

Discuss the need of a short acting sleeping pill with your doctor, remember sleeping medication should not be taken with alcohol, or if there is a risk of deep vein thrombosis.

On arrival

Be prepared for changes in sleep pattern

Expect to have trouble staying asleep until you become adapted to local time

Expect to have trouble falling asleep until you become adapted to local time

Take appropriate naps

If your sleep deprived because of an overnight flight, take a nap after arrival at your destination; on subsequent days, take daytime naps if you are sleepy, but keep them as short as possible (15-20 minutes) in order not to undermine nighttime sleep.

Use sleeping medication, if necessary

Consider taking a sleeping medication (e.g., zolpidem [Ambien®] or eszopiclone [Lunesta®]) at bedtime for a few nights until you have adjusted to local time

Take Melatonin

Promote shifting of the body clock to a later time, take Melatonin* 0.5mg during the second half of the night until you become adapted to local time.

Promote shifting of the body clock to a earlier time, take Melatonin* 0.5mg – 3mg at local bedtime nightly until you have become adapted to local time.

Seek appropriately timed exposure to light

Seek exposure to bright light in the evening.

Seek exposure to bright light in the morning.

After crossing more than eight time zones, avoid light at times when it may inhibit

adaptation**

For the first 2 days after arrival, avoid bright light for 2–3 hours before dusk; starting on the third day, seek exposure to bright light in the evening

For the first 2 days after arrival, avoid bright light for the first 2–3 hr after dawn; starting on the third day, seek exposure to bright light in the morning

Drink caffeinated drinks judiciously

Caffeine will increase daytime alertness, but avoid it after midday since it may undermine nighttime sleep