Cleveland Clinic names five things that shorten jet lag, and says flying east is the harder direction because the body adapts faster to staying up late than to going to bed early.
Five things shorten jet lag, and flying east is harder than flying west because your body would rather stay up late than go to bed early.
Jet lag is a circadian rhythm sleep disorder. Cross more than three time zones and your internal clock is still running on the schedule you left behind.
Below are the five steps, the direction rule that decides how you prepare, and the honest read on melatonin. None of it costs anything.
Five moves that shorten the adjustment
Cleveland Clinic says there is no jet lag cure, and that most symptoms clear on their own within a few days.
What it does offer is a list of five things to do after you arrive that make symptoms go away sooner.
- Get some sun. Cleveland Clinic says getting outside during daylight hours jump starts alertness, because light helps your body recognise it is time to be awake. Artificial light such as a lamp can offer similar benefits indoors.
- Adjust your sleep and wake schedule. Get onto the destination's schedule quickly rather than gradually. Cleveland Clinic says doing so may help with your symptoms.
- Focus on quality sleep. Sleeping on the plane may help your body adjust faster. Cleveland Clinic says prescription strength sleeping pills may have more downsides than benefits for jet lag.
- Avoid new foods. Cleveland Clinic suggests choosing foods your body knows how to digest for a day or two, which may ease the digestive symptoms of jet lag.
- Drink lots of water. Cleveland Clinic says plenty of water combats dehydration after a long flight, and to avoid caffeine and alcohol because they make you more dehydrated.
Notice what is not on that list. There is no supplement and no device.
Cleveland Clinic also names the symptoms to expect. Trouble falling asleep. Daytime drowsiness. Headaches. Poor focus. Deep tiredness. An upset stomach. A short temper.
Why east is the hard way and west is the easy one
NHLBI names three common treatments for circadian rhythm disorders. Healthy lifestyle changes. Bright light therapy. Melatonin.
The direction you fly decides which way you push your clock. Cleveland Clinic says flying east may cause worse symptoms than flying west.
The reason is asymmetry. Cleveland Clinic says the body adapts more quickly to staying up late than to going to bed earlier than usual.
Flying west asks you to stay up late, which your body already knows how to do. Flying east asks you to fall asleep before you are tired.
That is why the pre flight shift matters more on eastbound trips than on westbound ones.
Melatonin is not thought to be harmful for jet lag, and while there are not any clinical trials, it is used often.
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⬇ Download your plan (PDF)What to do in the days before you fly
CDC treats a disrupted body clock as a work hazard for aircrew. The advice moves over to anyone who crosses time zones often.
CDC says to keep the same sleep and wake times, even on days off. If you need to catch up on sleep, go to bed earlier rather than sleep in.
Cleveland Clinic puts direction into the pre flight shift. Travelling east to west, go to bed later and wake later for several days before departure. Travelling west to east, go to bed earlier and wake earlier.
It also suggests slowly adjusting your meal schedule before the trip to match when you will be eating at your destination.
CDC adds two habits worth keeping on the road: avoid alcohol 2 to 3 hours before bedtime, and limit caffeine.
Three jet lag beliefs that do not hold
Three ideas cost travellers a night or some money. Each one has a published answer.
Melatonin is the fix. Cleveland Clinic says melatonin is not thought to be harmful for jet lag, and that it is used often. It also says there are not any clinical trials behind it. NHLBI adds that melatonin supplements are not regulated by the US Food and Drug Administration. Dose and purity can vary by brand. Ask a provider first.
Push through and you will reset faster. Cleveland Clinic says there is no way to prevent jet lag completely. Light and the local schedule are what help. It also says prescription sleeping pills may have more downsides than benefits for jet lag.
Jet lag is only about lost sleep. Cleveland Clinic lists headaches, poor focus, upset stomach and mood changes next to the sleep problems. CDC says research has found links between a disrupted body clock and some cancers and reproductive problems. CDC also says plainly that it does not know how much work adds to that.
To your health,
Ageless Coach
Age Strong. Live Long.
This article is education, not medical advice. Cleveland Clinic says to call a healthcare provider if jet lag symptoms do not go away or get worse more than one week after travelling, and to talk with a provider before taking an over the counter melatonin supplement. Ageless Coach is an affiliate partner and may earn a commission on purchases made through links on this page.