II. Physiology
- Equilibration requires 12-24 hour per time zone crossed
- Jet Lag is more pronounced on eastward travel than westward travel
III. Prevention
- Indications
- Travel >3 days spent at destination AND
- Flights >8 hours or several time zones crossed
- Basic measures
- Start shifting sleep scheduled toward direction of travel a few days before the trip
- Optimize sleep before travel
- Coordinate extended sleep during flight to destination
- Match sleep to destination time zone
- Stay hydrated on flight
- Avoid Alcohol
- Adjust meals to arrival time zone
- After arrival at destination, follow local time for sleep and meals
- Maximize natural light exposure during day
- Time light exposure to match destination time zone
- Melatonin 3-5 mg at local bedtime for 3 days after arrival
- Although Caffeine can be useful, Exercise caution as it can also lead to difficult sleep
- Avoid OTC Jet Lag aids ("No Jet Lag") due to no proven efficacy
- Start shifting sleep scheduled toward direction of travel a few days before the trip
- 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
IV. References
- (2021) Presc Lett 28(7): 40-1