Jet lag prevention
Definition
Jet lag is a sleep disorder that occurs when the body's biological clock does not correspond to local time. This commonly occurs when travelling across different time zones.
Information
Here are some tips to help prevent jet lag:
- Maintain a sensible bedtime schedule prior to your trip. Don't avoid sleeping in order to make yourself tired.
- Consider going to bed earlier for a couple of nights before leaving if you are traveling east. Go to bed later for a couple of nights if you are traveling west.
- For short trips, maintain a schedule of eating and sleeping at your usual time, if possible, while at your destination. For longer trips, try to adapt to the time schedule to which you're traveling before you leave. Set your watch to the new time as you begin the trip.
- Drink plenty of liquids, but avoid alcohol and caffeine.
- If you exercise regularly, continue to do so at your destination. Avoid exercising late in the evening, because it can keep you awake.
- For important events or meetings at your destination, try to arrive ahead of time to allow for the time difference.
- Melatonin, a hormone sold in supplement form at health food stores, may help decrease jet lag. Try taking 1 - 3 milligrams of melatonin at several hours before bedtime for several days once you arrive at your destination.
Review Date:
11/15/2005
Reviewed By:
Jonathan Harding, MD, CPE, Department of Medicine, University of Massachusetts Medical School, Worcester, MA. Review provided by VeriMed Healthcare Network.
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