What are the tips for dealing with jet lag?

Jet lag is a temporary disruption of the body's circadian rhythm that occurs as a result of traveling rapidly across several time zones, leading to a mismatch between the body's internal clock and the local time at the travel destination. While this condition cannot be entirely prevented, there are several practical steps that can be taken to alleviate its symptoms and accelerate the body's natural adaptation process [4].

Strategies for Pre-Travel Preparation

Planning for time zone changes begins before departure. Travelers are advised to try adjusting their sleep and wake times gradually to approximate the time zone of their destination two or three days before the flight. For example, if the flight is heading east, it is helpful to shift bedtime earlier, while if heading west, it is preferable to delay it. It is also emphasized to get sufficient, well-rested sleep before traveling, as cumulative fatigue increases the difficulty of adapting to time changes [5].

Managing Behavior During the Flight

The actions a traveler takes during the flight directly affect how quickly the body regains its balance upon arrival. It is essential to maintain proper hydration by drinking plenty of water while avoiding excessive consumption of caffeine or alcohol, as these substances contribute to dehydration and exacerbate sleep disturbances [4]. Additionally, light activities such as stretching and walking inside the airplane cabin should be performed regularly to stimulate blood circulation. If the arrival time at the destination is at night, it is preferable to try sleeping during the flight, using aids such as earplugs and eye masks to create an environment conducive to rest [5].

Adaptation at the New Destination

Upon arrival, exposure to natural light is one of the most powerful tools for resetting the circadian rhythm; therefore, it is advisable to spend time outdoors during the day. It is important to avoid taking long naps during the day at your new destination, as this may reduce the desire to sleep at night and delay adjustment. If there is an urgent need to increase alertness, a very short nap (about 20 minutes) can be taken instead of a long sleep [5]. Starting to adapt to local meal and sleep schedules immediately upon arrival significantly helps in reducing the confusion caused by jet lag.

Regarding the Use of Melatonin and Medications

Medical recommendations regarding the use of melatonin vary; while some travel clinics believe it may help facilitate adaptation when timed precisely, other health authorities, such as the National Health Service (NHS), indicate that melatonin is not routinely recommended as a treatment for jet lag due to insufficient evidence proving its definitive effectiveness [5]. Caution should also be exercised when considering the use of sleeping pills or stimulants, as these medications require careful evaluation of their side effects and duration of action. It is always best to consult a healthcare provider before using any supplements or medications, especially since most cases of jet lag improve gradually and naturally within a few days without the need for pharmacological intervention [4].

For more advice on staying healthy while you travel, you can check out our article on Traveler Health: Preventing Common Illnesses (Arabic).

Medical references

• Jet Lag Disorder | CDC Yellow Book™
• Jet lag - NHS