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Jet Lag

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Jet Lag, Sleep Disturbance in Travel

  • See Also
  1. Insomnia
  2. Insomnia Nonpharmacologic Management
  • Physiology
  1. Equilibration requires 12-24 hour per time zone crossed
  2. Jet Lag is more pronounced on eastward travel than westward travel
  • 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
      1. Optimize sleep before travel
      2. Coordinate extended sleep during flight to destination
      3. Match sleep to destination time zone
    2. Stay hydrated on flight
    3. Avoid Alcohol
    4. Adjust meals to arrival time zone
    5. After arrival at destination, follow local time for sleep and meals
    6. Maximize natural light exposure during day
      1. Time light exposure to match destination time zone
    7. Melatonin 3-5 mg at local bedtime for 3 days after arrival
    8. Although Caffeine can be useful, Exercise caution as it can also lead to difficult sleep
    9. 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