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Jet Lag

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Jet Lag, Sleep Disturbance in Travel

  • Prevention
  • General
  1. Avoid Alcohol
  2. Avoid Caffeine
  3. Maintain adequate hydration
  4. Coordinate extended sleep during flight to destination
    1. Match sleep to destination time zone
  5. Equilibration requires 12-24 hour per time zone crossed
  • Prevention
  1. Indications
    1. Travel >3 days spent at destination AND
    2. Flights >8 hours or several time zones crossed
  2. Basic measures
    1. Start shifting sleep scheduled toward direction of travel a few days before the trip
    2. Stay hydrated on flight, and and Alcohol
    3. After arrival at destination, follow local time for sleep and meals
    4. Maximize natural light exposure during day
    5. Melatonin 3-5 mg at local bedtime for 3 days after arrival
    6. Although Caffeine can be useful, Exercise caution as it can also lead to difficult sleep
    7. Avoid OTC Jet Lag aids ("No Jet Lag") due to no proven efficacy
  3. Avoid prescription medications
    1. Avoid daytime stimulants (e.g. Modafinil)
    2. Avoid Sleep medication day of travel and for 2-3 days after (NOT recommended)
      1. Avoid Ambien
      2. Avoid Short acting Benzodiazepine
  • References
  1. (2021) Presc Lett 28(7): 40-1