Jet lag

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What is jet lag?

This is a condition that causes sleep problems, tiredness, and other symptoms. It happens in people who fly across several time zones, especially when they fly east. The more time zones a person crosses, the more likely they are to get jet lag.

Jet lag gets better on its own as a person adjusts to the new time zone. But this can take several days. The farther from home a person is, the longer it takes to get over jet lag.

What are the symptoms of jet lag?

Symptoms include:

Sleep problems, such as problems falling or staying asleep
Feeling tired or sleepy in the daytime
Having trouble thinking, concentrating, or doing normal activities
Stomach problems, such as constipation
Feeling sick, or having less energy than normal

Should I see a doctor or nurse?

If you think you had jet lag in the past, talk to your doctor or nurse before going on a long flight. They can help you figure out ways to avoid jet lag.

How can I prevent jet lag?

You can try to (table 1):

Stay awake and go to sleep at certain times. This can help your body adjust to the new time zone. For example:
- If you fly west, stay up until it's dark – Only go to sleep when it gets dark. If you go sightseeing, try to do it during the day.
- If you fly east, avoid bright morning light – Go outside as much as possible in the afternoon. If you go sightseeing outdoors, try to do it in the afternoon until your body adjusts to the new time zone.
Eat meals at mealtime in the new time zone – For example, if you normally eat lunch at noon, eat at noon in the new time zone (not noon at home).
Get some exercise, but not right before you are supposed to go to sleep.

Can supplements or medicines help with jet lag?

Yes. A supplement called "melatonin" can help with sleep problems from jet lag when you fly east. Melatonin is a hormone that is naturally made by a gland in the brain. Taking extra melatonin can help your body adjust to a new time zone. You can buy melatonin pills in a store or pharmacy without a prescription. The usual dose is 5 milligrams after dark each night, about half an hour before you want to go to sleep.

If you want to try melatonin, tell your doctor or nurse. They can tell you if it is safe for you. It's important to tell them about all medicines and supplements you take, including over-the-counter medicines.

Start taking melatonin the night you arrive, at bedtime. You can take melatonin for up to 5 nights in the new time zone. After that, you probably won't need it.

Only adults should take melatonin. Doctors don't know if it helps with jet lag in children. Do not drink alcohol while taking melatonin.

Does melatonin cause side effects?

It can. Side effects can include:

Feeling sleepy in the daytime
Dizziness or confusion
Headache
Loss of appetite, nausea, and other stomach problems

But these side effects are very similar to jet lag. So doctors are not sure if they are really side effects of melatonin or just jet lag symptoms.

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table 1: Tips for managing jet lag
	If you are traveling east	If you are traveling west
Before travel	Starting 3 days before your trip, make your bedtime and wake time 30 minutes earlier each day. For example: If you normally wake up at 7:00, try waking up at 6:30, then at 6:00, then at 5:30. If you normally go to bed at 11:00, try going to bed at 10:30, then at 10:00, then at 9:30. To help with this, try to be around bright light within a few hours of waking up in the morning, and avoid lights (including electronics) around bedtime.	Starting 3 days before your trip, make your bedtime and wake time 30 minutes later each day. For example: If you normally wake up at 7:00, try waking up at 7:30, then at 8:00, then at 8:30. If you normally go to bed at 11:00, try going to bed at 11:30, then at 12:00, then at 12:30. To help with this, try to be around bright light in the evening, and avoid bright light for the first few hours after waking up.
During travel	Set your watch for the new time zone you will be in.	Set your watch for the new time zone you will be in.
	To help your body start to adjust, do the following (based on what time it is in the place you are traveling to): Avoid bright light in the early morning. On the plane, you can wear sunglasses and keep your window shades down to help with this. Get lots of bright light in the late morning and early afternoon.	To help your body start to adjust, do the following (based on what time it is in the place you are traveling to): Get lots of bright light in the late afternoon and evening. Avoid bright light during the nighttime hours. On the plane, you can wear sunglasses, keep your window shades down, and avoid electronics to help with this.
	Try to sleep when it is nighttime in the time zone you are traveling to. If you cannot sleep during this time, avoid light (especially during the second half of the night). Dark sunglasses can help with this.	Try to sleep when it is nighttime in the time zone you are traveling to. Try to stay up until the time you would normally go to bed in the time zone you are traveling to.
	Avoid medicines that might make you sleepy during your flight.	Avoid medicines that might make you sleepy during your flight.
On arrival	Avoid early morning bright light. Get lots of bright light in the late morning and early afternoon.	Avoid bright light at nighttime. Get lots of bright light in the late afternoon and evening.
	If you are taking melatonin, take it at the time you want to go to bed. Falling asleep might be difficult the first few days.	Melatonin is not helpful. Try to stay up to until the time you would normally go to bed. Staying asleep might be difficult the first few days. Avoid electronics if you wake up during the night or in the very early morning.
	Short naps (less than 45 minutes) and caffeine might help you feel more awake.	Short naps (less than 45 minutes) and caffeine might help you feel more awake.

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