Jet lag /

travel across time zones

CONTENTS

(1) Apps

(2) Advice

Eastward travel
Westward travel

(3) Articles

(1) Apps

The following apps can be used to generate a personal prescription based on your planned travel.

Time Shifter: www.timeshifter.com

Jet Lag Rooster: www.jetlagrooster.com

(2) Advice

Trips lasting only one or two days are generally too short to expect adjustment to the destination time zone. Experts suggest that staying on origin time, rather than attempting to adjust to the destination time, may help to reduce jet lag. For trips longer than 3 or more days, the strategy depends on whether you are travelling eastward or westward. The recommendations below apply for travel across up to seven time zones. For travel across eight or more time zones, refer to the apps listed above.

These recommendations come from Up to Date.

Instructions for managing jet lag for eastward travel (for up to 7 time zones)

Before travel

Move bedtime and wake time 30 minutes earlier per day starting 3 days prior to departure.
To facilitate this shift, avoid light (including electronics) in the evening and seek bright light the first 2 to 3 hours after awakening.

During travel

Set watch to destination time.

Avoid early morning (destination time) bright light. Use sunglasses on the plane if cabin lights are on and keep window shades down.
Get lots of late morning and early afternoon (destination time) bright light.

Attempt sleep during destination nighttime.
If you cannot sleep during this period, avoid light (especially during the second half of the night) with dark sunglasses.

Avoid sedative/hypnotic medications in flight.

On arrival

Avoid early morning bright light.
Get lots of late morning and early afternoon (destination time) bright light.

Take melatonin at desired destination bedtime (0.5 to 3 mg for up to 5 days).
Falling asleep may be difficult the first few days.

Short naps (less than 45 minutes) and caffeine may help with alertness.

Instructions for managing jet lag for westward travel (for up to 7 time zones)

Before travel

Move bedtime and wake time 30 minutes later per day starting 3 days prior to departure.
To facilitate this shift, seek light in the evening and avoid bright light the first few hours after awakening.

During travel

Set watch to destination time.
--
Get lots of late afternoon and evening (destination time) bright light.
Avoid bright light (including electronics) during destination nighttime. Use sunglasses on the plane if cabin lights are on.

Try to stay up to desired destination bedtime.
Attempt sleep during destination nighttime.

Avoid sedative/hypnotic medications in flight.

On arrival

Get lots of late afternoon and evening bright light.
Avoid bright light during destination nighttime.

Melatonin is not helpful.
Try to stay up to desired destination bedtime. Avoid evening nodding off.
Staying asleep may be difficult the first few days; avoid electronics during awakenings.