---
# System prepended metadata

title: Jetlag

---

**TL;DR**:

- Start adjusting your sleep our by 30-60 minutes per night several days before your flight.
- As soon as you board the plane, set your watch to the destination time and try to eat and sleep according to this schedule.
    - Eat meals according to the destination time, even if you're not hungry.
    - Mentally adjust to the new time zone as soon as you board the plane. Avoid thinking about what time it is back home.
- Throughout the flight:
    - Drink plenty of water.
    - Avoid alcohol and caffeine.
    - Get up and walk around the cabin periodically.
- If you're landing in the morning, try to sleep during the second half or last two-thirds of the flight. For evening arrivals, sleep towards the beginning of the flight.
- At your destination, maximize light exposure by getting outdoors in direct sunlight as much as possible.
- No matter how tired you are, try to stay awake until a normal bedtime.
    - Resist the urge to take long naps, as this can prolong jetlag. If necessary, limit naps to 20-30 minutes.
    - Engage in light exercise or take a walk to help keep you awake and energized.
- Take 0.5mg - 5mg melatonin before bed for several nights after arrival.

# Pubmed

## [Interventions to Minimize Jet Lag After Westward and Eastward Flight](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6684967/) (Jul 2019)

### Summary

Here's a comprehensive summary of the research study on jet lag, organized by topic in bullet-point format:

**I. Defining Jet Lag and Related Concepts:**

* **Jet lag:** A collection of symptoms (headache, irritability, sleepiness, sleep disturbances, poor performance, gastrointestinal issues) occurring days after crossing three or more time zones. Caused by desynchronization between the internal body clock and the new time zone.
* **Travel fatigue:** Separate from jet lag; symptoms (fatigue, disorientation, headache) experienced during or immediately after long flights. Primarily caused by sleep deprivation, dehydration, hypoxia, and the confined aircraft environment.
* **Circadian rhythms:** Physiological and psychological processes with a ~24-hour period (e.g., body temperature, hormone levels, cognitive function, physical performance, sleepiness).
* **Suprachiasmatic nucleus (SCN):** The central circadian pacemaker in the hypothalamus, regulating circadian rhythms.
* **Zeitgebers:** Environmental cues, primarily sunlight, that synchronize the circadian system to the 24-hour day.
* **Core Body Temperature Minimum (CBTmin):** The daily low point of the circadian cycle, used as a marker for circadian phase.  Occurs ~7 hours after the onset of melatonin production.

**II. Mechanisms of Jet Lag and Circadian Adaptation:**

* **Desynchronization:** After transmeridian flights, the circadian system remains aligned with the departure time zone, causing a mismatch with the destination time zone's zeitgebers.
* **Phase shifting:** The process of adjusting the circadian system forward (advance) or backward (delay) to align with a new time zone.
* **Phase Response Curves (PRCs):** Graphs illustrating how the timing of light exposure, melatonin ingestion, and exercise affects the direction and magnitude of circadian phase shifts.
* **Light:** Exposure before CBTmin delays the circadian clock; exposure after CBTmin advances it.  Duration, intensity, and wavelength influence the magnitude of the shift.
* **Melatonin:** Ingestion in the late afternoon/early evening advances the circadian clock; ingestion in the morning delays it.  Dosage (0.5 mg physiological vs. 3.0 mg pharmacological) affects the timing and reliability of the shift.
* **Exercise:**  Shows potential for phase shifting, but PRCs independent of light exposure need further research.

**III.  Experiencing and Managing Jet Lag:**

* **Direction of travel:** Westward travel causes the body clock to be ahead of local time, leading to difficulty falling asleep and early waking. Eastward travel causes the body clock to be behind local time, leading to difficulty waking up and falling asleep at the appropriate times.
* **Sunlight:** Maximizing sunlight exposure can be helpful after westward travel but counterproductive after eastward travel.
* **Melatonin's dual role:** Acts as both a chronobiotic (shifting the circadian clock) and a hypnotic (promoting sleep).
* **Adaptation schedules:**  Provide specific timing for light exposure/avoidance and melatonin ingestion based on the degree of time zone change and the individual's CBTmin.  Aim for partial adaptation (CBTmin occurring during the night) as a practical goal.
* **Pre-travel and in-flight adaptation:** Possible but presents challenges in scheduling and estimating CBTmin.

**IV.  Evidence and Future Directions:**

* **Evidence base:**  PRCs, mathematical models, and laboratory studies support the use of light and melatonin for phase shifting. Field studies on light interventions show mixed results, while melatonin studies demonstrate efficacy. Combined light/melatonin interventions need further field-based investigation.
* **Future research:** Randomized controlled trials are needed to assess the effectiveness of combined interventions in real-world settings.


### Practical Applications

**Before Travel:**

* **Consider pre-adaptation:** If feasible, gradually shift your sleep schedule (30-60 minutes per day) in the days leading up to your trip.  For westward travel, delay bedtime and wake time; for eastward travel, advance them.  Combine this with appropriate light exposure (maximize evening light for westward travel, morning light for eastward) and potentially melatonin (3.0 mg 1 hour after waking for westward, 6.5 hours before bed for eastward).  However, be aware of the potential for social disruption and difficulty estimating CBTmin upon arrival.

**During Travel:**

* **In-flight adaptation:**  Instead of setting your watch to the destination time zone, time your light exposure, light avoidance, and melatonin intake according to your departure time zone to begin shifting your circadian rhythm.  For westward travel, maximize light exposure before CBTmin and avoid light after; for eastward travel, avoid light before CBTmin and maximize it after. Consider melatonin as well (3.0mg 4 hours after CBTmin for westward, 11.5 hours before CBTmin for eastward).
* **Hydration and comfort:** Minimize travel fatigue by staying hydrated, wearing comfortable clothing, and trying to sleep on the plane if possible.

**After Arrival:**

* **Follow an adaptation schedule:** Adhere to a schedule that outlines specific times for light exposure/avoidance and melatonin ingestion based on the direction and magnitude of the time zone change. These schedules are designed to shift your CBTmin to the desired time in the new time zone.
* **Prioritize light exposure:** When a schedule calls for light exposure during the day, seek out sunlight without sunglasses. When light exposure is needed after sunset, use bright indoor light, a light box, or light-emitting glasses.
* **Practice light avoidance:** When avoiding light, stay indoors in dim lighting or consider a short nap (no longer than 1 hour to avoid disrupting nighttime sleep). If you must be outside during daylight hours when avoiding light, wear wrap-around sunglasses.
* **Use melatonin strategically:** Take 3.0 mg of melatonin at the times specified in the adaptation schedule. Be aware of its potential hypnotic effects and ensure it's not prohibited by any relevant regulations.  Source melatonin from a reputable supplier to ensure purity and accurate dosage.
* **Be patient:** Complete adaptation can take several days. Focus on achieving partial adaptation (CBTmin occurring during the night) to improve sleep quality and reduce daytime sleepiness.

**General Recommendations:**

* **Individualize your approach:** The optimal timing for light exposure and melatonin ingestion depends on your individual circadian rhythm (CBTmin). If your sleep schedule differs significantly from the 23:00-07:00 example used in the paper, adjust the timings accordingly.
* **Consult with a specialist:** If you have significant difficulty with jet lag or other sleep disorders, consider consulting a sleep specialist or healthcare professional for personalized advice.
* **Athlete considerations:** If you're an athlete, ensure that melatonin is not a prohibited substance under your sport's regulations and that any supplements are sourced from a reputable supplier.

### Example Protocol

**Example:** Traveling from Central Time Zone in North America to Japan.

**Assumptions:**

* **Usual sleep schedule:** 23:00 - 07:00 (Central Time)
* **CBTmin:** 04:00 (Central Time)
* **Arrival in Japan:** 13:00 (Japan Time)

**Understanding the Shift:**

Japan is 14 hours ahead of the Central Time Zone. This means when it's 04:00 CBTmin in your home time zone, it will be 18:00 the next day in Japan.  Your body needs to advance by 14 hours. This is a significant shift, and complete adaptation will likely take several days. This protocol aims for partial adaptation first.

**Protocol (Days 0-3):**

* **Day 0 (Arrival Day in Japan):**
    * Upon arrival (13:00 Japan Time):  Seek bright light immediately.  Spend as much time as possible outdoors in the sunlight.
    * Evening: Continue maximizing light exposure.
    * Before bed (around 22:00-23:00 Japan Time): Take 3.0 mg of melatonin.
* **Day 1:**
    * Morning:  Maximize light exposure as soon as possible after waking.
    * Daytime:  Continue maximizing light exposure.  Spend time outdoors.
    * Before bed (around 22:00-23:00 Japan Time): Take 3.0 mg of melatonin.
* **Day 2:**
    * Morning: Maximize light exposure upon waking.
    * Daytime: Continue maximizing light exposure.
    * Before bed (around 22:00-23:00 Japan Time): Take 3.0 mg of melatonin.
* **Day 3 Onward:**
    * Continue maximizing morning light exposure.  Reduce or eliminate melatonin use.  Listen to your body and adjust your sleep schedule as needed.

**Important Considerations:**

* **Light Exposure:** Maximize light exposure means getting outdoors in direct sunlight as much as possible. If outdoors isn't an option, use a light box or light-emitting glasses.
* **Melatonin Timing:** The timing of melatonin ingestion is crucial. Taking it too early can be counterproductive.
* **Individual Variability:** This is a general guideline.  You may need to adjust the timing of light exposure and melatonin based on your individual response.  Monitor how you're feeling and adjust accordingly.
* **Hydration and Diet:** Maintain good hydration and eat regular meals to support your body's adjustment.

This protocol focuses on the first few days to promote a significant shift and achieve partial adaptation.  Continue prioritizing morning light exposure in the following days to solidify the adjustment.  Be patient, and your body will gradually synchronize to the new time zone.

# Perplexity

## [What is the best way to prevent jetlag when traveling from North America to Japan?](https://www.perplexity.ai/search/what-is-the-best-way-to-preven-Qf9k9Xy9Qz68O6IAWtyHTw)

When traveling from North America to Japan, preventing jetlag requires a strategic approach before, during, and after your flight. Here are some of the most effective methods to minimize jetlag:

## Before Your Flight

**Adjust Your Sleep Schedule**
Start shifting your sleep schedule a few days before departure. Go to bed and wake up progressively earlier each day to align more closely with Japan's time zone.

**Prioritize Rest**
Ensure you're well-rested before your trip. Avoid last-minute packing and aim for a full night's sleep the night before your flight.

## During Your Flight

**Adapt to Destination Time**
As soon as you board the plane, set your watch to Japan Standard Time and try to eat and sleep according to this schedule.

**Stay Hydrated**
Drink plenty of water throughout the flight and avoid alcohol and caffeine, which can disrupt your sleep and dehydrate you.

**Strategic Sleeping**
If you're landing in the morning, try to sleep during the second half or last two-thirds of the flight. For evening arrivals, sleep towards the beginning of the flight.

## After Arrival

**Expose Yourself to Sunlight**
Spend time outdoors in natural light upon arrival. This helps regulate your circadian rhythm and adjust to the new time zone.

**Stay Awake Until Local Bedtime**
No matter how tired you are, try to stay awake until a normal bedtime in Japan. This is crucial for resetting your internal clock.

**Avoid Naps**
Resist the urge to take long naps, as this can prolong jetlag. If necessary, limit naps to 20-30 minutes.

**Light Exercise**
Engage in light exercise or take a walk to help keep you awake and energized.

By following these strategies, you can significantly reduce the effects of jetlag and make the most of your time in Japan from the moment you arrive.

# Gigabrain

## [What is the best way to prevent jetlag when traveling from North America to Japan?](https://thegigabrain.com/search/What%20is%20the%20best%20way%20to%20prevent%20jetlag%20when%20traveling%20from%20North%20America%20to%20Japan%3F)

**TL;DR**

-   Adjust your sleep schedule before departure.
-   Use apps like Timeshifter for guidance.
-   Stay awake until a reasonable local bedtime upon arrival.
-   Get plenty of sunlight and stay active.

**Adjusting Sleep Schedule Before Departure**

One effective strategy is to start adjusting your sleep schedule a few days before your flight. This means staying up later than usual to gradually align your internal clock with Japan Standard Time (JST). Some travelers suggest getting as little sleep as possible the night before your flight to ensure you can sleep on the plane,.

**Using Apps for Guidance**

Apps like Timeshifter can provide personalized plans to help you adjust to the new time zone. These apps guide you on when to use or avoid caffeine, take melatonin, and get exposure to light,,. While some users found it challenging to follow all the recommendations, many reported significant reductions in jet lag.

**On the Plane**

Once you board the plane, consider yourself on Japan time. Try to sleep during what would be nighttime in Japan. Using sleeping aids like melatonin or even stronger sleeping pills can help you fall asleep more easily,. Staying hydrated is also crucial; drink water frequently throughout the flight.

**Upon Arrival**

The key to minimizing jet lag upon arrival is to stay awake until a reasonable local bedtime. Avoid taking naps and try to stay active by spending time outdoors and getting plenty of sunlight,,. Sunlight helps reset your internal clock and makes it easier to stay awake.

**Staying Active**

Engaging in physical activities such as walking or running can help reset your internal clock more quickly. Being active and exposed to natural light can significantly reduce the effects of jet lag.

**Additional Tips**

-   **Eating on Local Time:** Eat meals according to the local time in Japan, even if you're not particularly hungry. This helps your body adjust more quickly.
-   **Mental Adjustment:** Mentally adjust to the new time zone as soon as you board the plane. Avoid thinking about what time it is back home,.
-   **Melatonin:** Taking melatonin before bed for the first few nights can help you fall asleep at the appropriate local time.

By following these strategies, you can significantly reduce the impact of jet lag and make the most of your time in Japan.

## [What in-flight activities can help minimize jetlag?](https://thegigabrain.com/chat-search/?chatId=a98b78f2cb124184ba32791138cfef48&utm_source=chat_search_share)

To minimize jet lag during a flight, consider engaging in activities that help you adjust to the new time zone and maintain your well-being. Here are some suggestions based on the sources:

1.  **Sleep According to Destination Time**: Try to sleep on the plane according to the time at your destination. This can help your body start adjusting to the new time zone. Using sleep aids like melatonin or even prescribed sleeping pills can be helpful, but it's important to test these at home first to ensure they work for you without adverse effects.
2.  **Stay Hydrated**: Drink plenty of water throughout the flight to stay hydrated. Dehydration can exacerbate the symptoms of jet lag. Avoid alcohol and caffeine as they can disrupt your sleep and dehydrate you.
3.  **Move Around**: Get up and walk around the cabin periodically to keep your blood circulating and prevent stiffness. This can also help you feel more alert and less groggy.
4.  **Adjust Your Watch**: Set your watch to the local time of your destination as soon as you board the plane. This can help you mentally prepare for the new time zone and start adjusting your activities accordingly.
5.  **Light Exposure**: If possible, try to get some exposure to natural light during the flight. This can help regulate your circadian rhythm. Some apps like Timeshifter can guide you on when to seek or avoid light exposure to minimize jet lag.
6.  **Entertainment**: Engage in relaxing activities like listening to audiobooks, podcasts, or watching movies. These can help pass the time and reduce stress, making it easier to sleep when needed.
7.  **Comfort Items**: Use items like noise-canceling headphones, sleep masks, and travel pillows to create a more comfortable and sleep-conducive environment.

By following these tips, you can help your body adjust more quickly to the new time zone and reduce the impact of jet lag.

# Consensus

## [What are the most effective ways to prevent and treat jetlag?](https://consensus.app/results/?q=What%20are%20the%20most%20effective%20ways%20to%20prevent%20and%20treat%20jetlag%3F&synthesize=on&copilot=on)

**Summary:** These studies suggest that the most effective ways to prevent and treat jetlag include timed light exposure, melatonin, and behavioral changes such as modifying sleep schedules and time-restricted feeding.

### Introduction

Jetlag is a common issue faced by travelers crossing multiple time zones, leading to symptoms such as sleep disturbances, daytime fatigue, and cognitive impairment. Effective prevention and treatment strategies are essential to mitigate these effects and improve the travel experience.

### Key Insights

-   Light Exposure and Sleep Scheduling:
    -   Timely exposure to light and darkness, along with scheduled sleep, is a commonly recommended strategy to counteract jetlag. However, the effectiveness of these interventions in real-world settings is mixed, with some studies showing no significant change in outcomes due to poorly designed interventions.
-   Melatonin and Melatonin Agonists:
    -   Melatonin plays a critical role in adjusting the body's circadian rhythms and has been used therapeutically to restore disrupted circadian rhythms. Melatonin agonists like Ramelteon and Agomelatine are also used to manage jetlag-related sleep issues.
-   Behavioral and Nutritional Strategies:
    -   Behavioral changes, such as altering sleep-wake schedules and timing light exposure, are effective strategies for managing jetlag. Nutritional strategies, including specific diets and time-restricted feeding, can also help in re-entraining circadian rhythms and normalizing body homeostasis.
-   Combined Drug Therapy:
    -   Combining drugs like modafinil and zolpidem has been shown to be effective in treating jetlag by improving daytime sleepiness and reducing sleep disturbances.
-   Traveler-Centered Approaches:
    -   There is a potential mismatch between researchers' focus on circadian misalignment and travelers' focus on comfort and fatigue. Effective management strategies should consider travelers' experiences, beliefs, and priorities, addressing both circadian disruptions and travel fatigue.

### Conclusion

Effective prevention and treatment of jetlag involve a combination of strategies, including light exposure, melatonin supplementation, behavioral and nutritional adjustments, and potentially combined drug therapy. It is crucial to design interventions that align with travelers' needs and experiences, addressing both circadian misalignment and travel fatigue for optimal results.

## [What are the effects of time-restricted feeding on jetlag prevention?](https://consensus.app/results/?q=What%20are%20the%20effects%20of%20time-restricted%20feeding%20on%20jetlag%20prevention%3F&synthesize=on&copilot=on)

**Summary:** These studies suggest that time-restricted feeding can help re-entrain circadian rhythms and mitigate the negative effects of jetlag.

### Effects of Time-Restricted Feeding on Jetlag Prevention

Time-restricted feeding (TRF) has been explored as a potential strategy to mitigate the adverse effects of jetlag by stabilizing circadian rhythms and metabolic health. Here, we synthesize the key findings from recent research on this topic.

#### Key Insights

-   Restoration of Circadian Rhythms:
    -   TRF helps restore rhythmicity in hypothalamic clock gene expression, particularly Reverbα, which is disrupted by chronic jetlag.
    -   TRF re-entrains the rhythmic expression of peripheral clock genes, which are otherwise altered during chronic jetlag.
-   Normalization of Metabolic Signals:
    -   TRF counteracts changes in plasma ghrelin levels and hypothalamic Npy mRNA expression induced by chronic jetlag, thereby reestablishing normal food intake patterns.
    -   TRF prevents alterations in diurnal fluctuations of fecal short-chain fatty acids (SCFAs) during chronic jetlag, contributing to the re-entrainment of peripheral clock genes.
-   Prevention of Weight Gain:
    -   TRF prevents the increase in body mass that is typically induced by chronic jetlag.
-   Adaptation to Phase Shifts:
    -   TRF shows beneficial effects in mice subjected to a 6-hour delay phase shift or a 12-hour phase shift (day-night reversal), aiding in adaptation to these circadian disruptions.
    -   None of the TRF strategies used in the study deteriorated health status, as measured by lipopolysaccharide-induced sepsis, indicating the safety of TRF in these contexts.

### Conclusion

Time-restricted feeding appears to be an effective non-drug intervention for mitigating the effects of jetlag. It helps restore circadian rhythms, normalize metabolic signals, prevent weight gain, and aid in adaptation to phase shifts without compromising overall health. These findings suggest that TRF could be a viable strategy for individuals experiencing circadian disruptions such as jetlag.