By Melanie DesChatelets, BSc(h), ND • January 11th, 2011

What is jet lag?

Jet travel across multiple time zones produces a misalignment between the new actual time and your circadian “internal” clock.  Your circadian clock is responsible for producing certain hormones that control temperature, sleep and various other processes.  You are more susceptible to jet lag when crossing many time zones in one day (usually at least five time zone) and jet lag tends to be worse when traveling in an eastern direction.

What are the symptoms of jet lag?

When traveling east: difficulty falling asleep

When traveling west: difficulty sleeping in

Other symptoms: headaches, upset stomach, fatigue, and difficulty concentrating

Symptoms usually improve after the first two days.

How to prevent jet lag?

1. Ensure you remain hydrated, drink lots of water during flight
2. Go outside and expose yourself to as much natural light
3. Before leaving on your trip, for a couple nights, attempt to:

Ø     Advance or delay your sleep and wake up time by an hour or two to correspond closer to your new destination time.

1. Try to adapt your daily routine to the new time schedule as soon as possible: meals, sleep, and other daily routine.
2. Melatonin can help.

      Flying East: Phase Advancing

Ø     3mg Melatonin 4.5 hrs before sleep and 3mg 2 hrs before sleep

Ø     Sunlight in the morning

      Flying West: Phase Delaying

Ø     Bright lights at night

Ø     Dark in the morning, wear sunglasses if outdoors

Although it is certainly possible to improve your adaptation to jet leg and depending on the extent of travel, complete avoidance of jetlag symptoms are not always possible.  Plan accordingly and expect there to a re-adjustment period when your circadian clock re-aligns itself with the new time zone.    Hasta la vista!

[1] Eastman, C., Burgess, H. (2009). How to travel the world without jet lag. Sleep Med Clin. 4: 241-255.

About Mélanie DesChâtelets:

Mélanie DesChâtelets, BSc(h), ND, is a licensed Nuropathic Physician committed to recognizing and attending to the fundamental...

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Location:  Vancouver, CA

Mélanie DesChâtelets, BSc(h), ND, is a licensed Naturopathic Physician committed to recognizing and attending to the fundamental antecedents of illness. Using the synergistic power of groundbreaking scientificevidence and long standing historical evidence in natural medicine, Mélanie strives to empower individuals to...