Traveling across time zones can trigger jet lag, a common
condition that usually goes away within several days. According to research or other evidence,
the following self-care steps may be helpful:
- Rest easy with melatonin
- Improve sleep quality and avoid daytime drowsiness by taking 0.5
mg of this natural hormone at bedtime for four days after arriving at your destination
- Take time to adjust
- Give your body a chance to adapt to a new time zone by relaxing
and limiting your activity for the first day or two
These recommendations are not comprehensive and are not intended to replace
the advice of your doctor or pharmacist. Continue reading the full jet lag article for more
in-depth, fully-referenced information on medicines, vitamins, herbs, and dietary and
lifestyle changes that may be helpful.
About jet lag
Jet lag is a disturbance of the sleep-wake cycle triggered by travel across time zones.
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What are the symptoms?
Jet lag causes a combination of symptoms, including daytime sleepiness, disorientation,
poor concentration, fatigue, gastrointestinal discomfort, headaches, difficulty falling asleep, and frequent waking from
sleep. The symptoms can last from a day to a week or longer, depending on the person and the
number of time zones crossed.
Medical options
Doctors usually recommend one to two days of rest or light activity upon arrival to allow
for adjustment to the new time zone. Eating and sleeping patterns should be gradually shifted
to fit the local time schedule during this period. In addition, medication schedules used for
treating health conditions may need to be based on elapsed time rather than a specific time of
day dosing.
Vitamins that may be helpful
Melatonin is a natural hormone that
regulates the human biological clock and may be helpful in relieving symptoms of jet lag,
according to some,1 2 though not all,3 4
double-blind studies. One double-blind trial, involving international flight crew members,
found that melatonin supplementation was helpful when started after arriving at the
destination but not when started three days before leaving.5 Another double-blind
study compared various amounts and forms of melatonin taken at bedtime for four days after the
flight by people who traveled through six to eight time zones.6 Fast-release
melatonin supplements were found to be more effective than the controlled-release supplements.
A 5 mg and 0.5 mg fast-release melatonin were almost equally effective for improving sleep
quality, time it took to fall asleep, and daytime sleepiness.
Are there any side effects or interactions?
Refer to the individual supplement for information about any side effects or interactions.
References:1. Petrie K, Conaglen JV, Thompson L, Chamberlain K. Effect of melatonin
on jet lag after long haul flights. BMJ 1989;298:705–7.
2. Claustrat B, Brun J, David M, et al. Melatonin and jet lag:
confirmatory result using a simplified protocol. Biol Psychiatry
1992;32:705–11.
3. Edwards BJ, Atkinson G, Waterhouse J, et al. Use of melatonin in
recovery from jet-lag following an eastward flight across 10 time-zones. Ergonomics
2000;43:1501–13.
4. Spitzer RL, Terman M, Williams JB, et al. Jet lag: clinical features,
validation of a new syndrome-specific scale, and lack of response to melatonin in a
randomized, double-blind trial. Am J Psychiatry 1999;156:1392–6.
5. Petrie K, Dawson AG, Thompson L, et al. A double-blind trial of
melatonin as a treatment for jet lag in international cabin crew. Bio Psych
1993;33(7):526–30.
6. Suhner A, Schlagenhauf P, Johnson R, et al. Comparative study to
determine the optimal melatonin dosage form for the alleviation of jet lag. Chronobiol
Int 1998;15:655–66.