Jet lag and sleep problems

Jet lag is caused by flying in an airplane and crossing one or more time zones, such as traveling east to west or west to east. Crossing time zones disrupts the body's biological "clock," or 24-hour rhythms (circadian rhythms). Sleep patterns are one of these rhythms. Jet travel across time zones may make it hard for you to fall asleep or stay asleep at night and stay awake during the day. Jet lag also can cause fatigue, irritability, and indigestion.

It usually takes about 1 day to recover from each hour of time change. For example, if you cross 3 time zones, it may take you up to 3 days to adjust your sleeping habits.

Melatonin is a popular remedy, and for some people it has helped jet lag. Studies on the use of melatonin for the treatment and prevention of jet lag have been inconclusive.¹ The safety and effectiveness of long-term use of melatonin has not been thoroughly tested.

There are other things you can do to decrease the effects of jet lag. Be rested before you leave, and try to walk around during the flight so that you are not confined to cramped spaces for long periods of time. Do not drink alcohol, but drink lots of water, because the air in airplanes tends to be dry. Vitamins and herbal remedies that can be bought without a prescription can also be tried to help reduce jet lag. Going outdoors during the day may help fight jet lag by resetting your circadian rhythm.

Citations

1. Murray MT, et al. (2006). Melatonin. In JE Pizzorno Jr, MT Murray, eds., Textbook of Natural Medicine, 3rd ed., vol. 1, pp. 1057–1064. St. Louis: Churchill Livingstone Elsevier.