Minimizing Jet Lag: Tips for World Travel

Every day, millions of world travelers suffer from what the National Sleep Foundation calls "one of the most common sleep disorders" - jet lag.

An uncomfortable-but-temporary condition caused by traveling across 3 or more time zones, jet lag manifests itself in differing degrees in different people. Some of the most common symptoms include: fatigue early in the afternoon, irregular sleep during the night, loss of appetite, difficulty with concentration and critical decision making, and even headaches and irritability.

The Center for Disease Control notes of jet lag that "eastward travel is associated with difficulty falling asleep at the destination bedtime and rising in the morning; westward travel is associated with early evening sleepiness and predawn awakening at the travel destination." The Center for Disease Control also points out, "traveling eastward generally increases the time required for adaptation."

So how to minimize the discomfort so you can maximize the enjoyment of your trip?

According to the National Sleep Foundation:

Taking short naps and getting sunlight will
speed adjustment to a new time zone

• Begin to adjust your sleep schedule a few days before your journey, using the destination time as a guide
• When you board the plane, change your watch to the destination time zone
• Select a flight that allows early evening arrival, and stay up until at least 10pm
• When fatigue hits, try to push though until evening; if you choose to nap, make sure not to sleep for more than 2 hours
• Avoid heavy meals and exercise just before bedtime
• Get into the sunlight as much as possible and find time for light exercise during the day

The National Sleep Foundation also points out that your sleep environment, including noise, sleep surface, temperature/climate, and altitude, will have an affect on the amount and quality of sleep you receive. They mention that using the over-the-counter hormone melatonin is used by some to help regulate sleep-cycles, but that a physician should be consulted in advance.

The Center for Disease Control lists the following as preventative measures for jet lag:

• Prior to Travel
• Exercise and get plenty of rest
• Begin to reset the body clock by shifting the timing of sleep to 1-2 hours for a few days before traveling westward and shifting the timing of sleep 1-2 hours earlier for a few days before eastward
• During Travel
• Avoid large meals, alcohol, and caffeine
• Break up the journey with a stopover, if possible
• Remain hydrated - drink water rather than other beverages
• Upon Arrival
• Avoid important meetings and situations requiring critical decision making on the first day after arrival
• Optimize exposure to sunlight
• Take short naps (20-30 minutes) to avoid undermining nighttime sleep

As one final note, the CDC reports, "The use of the nutritional supplement melatonin is controversial for preventing jet lag. Some clinicians advocate the use of 0.5–5.0 mg of melatonin during the first few days of travel, and data suggest its efficacy. However, its production is not regulated by the Food and Drug Administration, and contaminants have been found in commercially available products. Current information also does not support the use of special diets to ameliorate jet lag."