Health encyclopaedia - Alphabetical Topic List

| A | | B | | C | | D | | E | | F | | G | | H | | I | | J | | K | | L | | M |
| N | | O | | P | | Q | | R | | S | | T | | U | | V | | W | | X | | Y |

Prevention of Jet lag

It takes about one day to recover for each time zone you cross. There are various methods that may help you avoid jet lag or reduce its effects. Different people will prefer different methods.

Before the flight:

Try to get plenty of sleep in the days before you travel. A few days before you travel, you could start going to bed and getting up earlier (if travelling east) or later (if travelling west). If you book a flight that arrives late afternoon/early evening you can get some natural light and this will help regulate your body clock.

On the flight:

  • Adapt to local time as soon as you get on the flight by changing your watch (for short trips stay on your home time instead of adjusting your watch).
  • Take things easy in the first few days- don’t schedule any important meetings.
  • If possible, break up long journeys with a stopover.
  • Avoid overeating and drinking alcohol on the flight.
  • Eat at the same meal times as your destination.
  • Drink plenty of water on the flight (and before and after).
  • Try and do some light exercise on your flight and during your trip.
  • Try to sleep or nap on the plane. This is especially important if it is going to be daytime when you arrive at your destination. Some people use sleeping tablets, but most last for eight hours and this means you won’t be able to move around during the journey (See DVT).

When you arrive: 

  • Get into a routine immediately.
  • Allow yourself time to adjust when you arrive – don’t schedule any important meetings for the first day.
  • Get some exercise every day.
  • Drink caffeine only at the times when you most need to be alert. This is often not first thing in the morning, but at around 3pm in the afternoon.
  • Drink plenty of fluids.
  • Take oral re-hydration sachets to ease dehydration.

Sleeping:

Avoid sleeping until bedtime; do not nap during the day, as it will not help you adjust to the local time. Do not drink caffeine or alcohol or smoke three hours before you go to sleep, as they are stimulants. Do not eat a heavy meal before going to sleep (but do not go to bed hungry). A relaxing bath can help you feel sleepy before bed and the background sound of a fan or radio may help you sleep. Remember that sleeping tablets, which are only available on prescription, may make you drowsy the next day.

Try to get some natural light when you arrive if possible, as it will regulate or ‘advance’ the biological clock. If you are travelling east, expose yourself to morning light and you should be able to go to sleep earlier. If you are travelling west, expose yourself to afternoon light and you should be able to go to sleep later (1).

Meals:

Eat your meals at the correct times for the new time zone. Have meals containing protein for breakfast and lunch to keep you alert and have a meal containing carbohydrates for dinner to help you sleep.

Melatonin:

Melatonin is a hormone that is naturally secreted in the evening from the pineal gland in the brain and tells the brain it is time to sleep.  Melatonin has been used in experiments to prevent jet lag, but most evidence is inconclusive. It is unlicensed in the UK and not recommended for use as little is known of its long-term effects.