Learn More: Jet Lag
Prevention and Treatment
Unfortunately, there is no way to prevent jet lag. If you are traveling through only 1 or 2 time zones, when you arrive at your destination, ignore the clock and stay on your regular eating and sleeping schedule. If you have a long stay through several time zones, change your schedule to the new time before you go. Simply changing your schedule 1 hour per day could shorten your adjustment time at the end of your trip.
For longer trips, there are things that you can do before, during, and after your travel to reduce the effects of jet lag.
Before You Fly
- Get plenty of rest.
- Be calm. Avoid that last-minute rush.
- Be well hydrated.
- If you are experiencing health problems, check with your doctor before you fly.
While You Fly
- Drink 8 oz. of water for each hour that you are on the plane.
- Avoid drinking alcohol, as it decreases hydration.
- Set your watch to the new time zone upon departure.
- Wear comfortable clothing that allows you to move.
- Walk around the cabin of the plane.
- Sleep on the plane if you are scheduled to arrive in the morning.
- Take along an eye mask, neckrest, slippers, or foam rubber earplugs to help you sleep.
- Stay awake on the plane if you are scheduled to arrive in the evening.
- Keep yourself busy with an activity, reading, needlework, or conversation.
After You Fly
- Start moving as soon as you get off the plane, e.g., avoid the escalators and moving sidewalks.
- Drink plenty of water.
- Shower or bathe to help hydrate your body.
- Get some exercise outdoors.
- Some people find that taking melatonin (0.5 mg) 30 minutes before the intended sleep time in the new time zone to be helpful. To be effective, the melatonin treatment must be followed by 15 minutes of exposure to bright light at the intended wake-up time.
- Keep your mind off the time difference. Don't think about what time it is at home.
