Jet lag is a condition rooted in the misalignment of an individual’s internal 24-hour clock, known as the circadian rhythm, with the natural day-night cycle of their current location. The circadian rhythm regulates slееp-wake patterns and overall bodily functions.
In a typical scenario, one’s circadian rhythm is in sync with the daylight hours, promoting alertness during the daytime and slееp at night. This alignment with the 24-hour day ensures restorative slееp and maintaining physical and mental well-being. However, a person’s geographic location can impact their circadian rhythm because sunrise and sunset times vary across different regions. Melatonin benefits in various aspects, including Improved sleep, Jet lag and Shift work, sleep disorders, and more
How Long Does It Take for Jet Lag to Wear Off?
The duration of jet lag and its impact on you depends on your travel destination and your body’s sensitivity to time zone changes. While some people claim to experience jet lag еvеn with just a one-hour time difference, triggering jet lag generally takes more significant time zone shifts.
How do you prevent or reduce jet lag and sleep problems?
- Light Adjustment: Before your trip, adjust your exposure to light and darkness. This can help minimize the duration of jet lag. You can download apps on your smartphone to assist in creating a suitable schedule.
- Consider Melatonin: If you’re traveling east, melatonin supplements can be helpful. Take a low dose of 0.5 mg 13 hours before your desired wake-up time. More doesn’t mean better; higher doses won’t improve sleep and might cause issues. Use melatonin supplements before your trip while adjusting your light exposure, and stop using them on the day of your flight.
- Time Your Flight: Schedule your flight so that your destination’s local time aligns with your usual wake-up time. Many long-haul flights are planned to land in the morning. This might require unconventional departure times but can help reduce jet lag.
- Sleep on the Plane: Ideally, aim to wake up when your flight lands in the morning at your destination. If necessary, use a sleep aid. However, only rely on it once you arrive. If you cannot sleep on the plane, stay active by walking and stretching regularly to prevent discomfort.
By following these strategies, you can help reduce the effect of jet lag and arrive at your destination feeling refreshed and ready to adapt to the new time zone.
How To Use Melatonin Supplements for Jet Lag?
To minimize jet lag, especially when crossing multiple time zones, it’s possible to start adjusting your circadian rhythm with melatonin a few days before your departure. Begin this process about three to four days before you’re set to leave. Here’s how:
Step One: Take Melatonin Before Takeoff
In the mornings, take melatonin when you wake up. This early dose signals your internal body clock that it’s still time to sleep. Since melatonin levels can drop due to light exposure, movement, and eating, try to stay in bed in a dark room as long as possible before having breakfast. Each consecutive morning, delay the melatonin intake in gradually later time increments, signaling your body to start the day at a later hour.
The aim is to push your circadian rhythm back by approximately two hours before your flight. This adjustment gives you a head start in adapting to your destination’s time zone, making the most of your time there.
Step Two: Take Melatonin on the Plane
When taking a melatonin tablet or a melatonin strip on the plane, the key is to track the time from your departure city and stick to it. To stay on top of this, add your departure city to your World Clock app and set an alarm for melatonin intake.
While the plane restricts your movement, it allows for some simulation of your bedroom routine. However, the lighting isn’t under your control, so packing a sleep mask is a wise idea to keep unwanted light out.
As for in-flight meals, it’s your call. If meal service coincides with your melatonin intake, consider delaying your meal or, if you can’t wait, opt for a light and slow meal to align better with your circadian plan.
If your flight schedule means you can’t take melatonin on the plane because you’ve already reached your destination or an airport, things get more challenging. Sunglasses or blue-blocking glasses won’t fully offset the melatonin-suppressing effects of walking.
Step Three: Take Melatonin Tablets at Your Destination
Your first night’s sleep at your destination after a long-haul flight may be okay, assuming you still need to meet your usual sleep needs and quality onboard. However, it might not be indicative of your second night’s sleep.
Conclusion
Each night, keep melatonin and water by your bedside. Your body may wake up early; if that happens, wait in the darkness until it’s time to take melatonin. If you oversleep, that’s fine. Never set an alarm for melatonin intake upon arrival. Gradually aim to wake up later each morning until it aligns with a reasonable starting time for your day, allowing you to ease into your destination’s time zone.
