Miya Pearson
Jet lag is a common issue that arises when travelling across multiple time zones, causing disruptions to your natural sleep rhythms. While there is no way to prevent jet lag entirely, sleeping pills can be a reliable solution to help you sleep on planes and arrive at your destination feeling more refreshed. However, it's important to consider the potential side effects and risks associated with sleeping pills. Melatonin, a natural hormone that promotes sleep, is often recommended for jet lag and is available in pill form. It can help shift your internal clock to align with the new time zone, but it should be timed correctly alongside light exposure for optimal effectiveness. Other prescription sleeping pills, such as Ambien, may have more adverse effects and should be used cautiously.
| Characteristics | Values |
|---|---|
| Occasion | Sleeping pills are not necessary for short trips or when travelling west against a time difference. |
| Alternatives | Noise-cancelling headphones, avoiding alcohol, and getting some natural light during daylight hours can all help with jet lag. |
| Effectiveness | Sleeping pills can help you log shuteye on a plane, which is crucial when you're waking up in a vastly different time zone. |
| Side effects | Alcohol and sleeping pills can cause disrupted sleep. Prescription sleeping pills can cause amnesia and sleepwalking. |
| Natural alternatives | Melatonin is a natural hormone that promotes sleep and can help with jet lag. It can be purchased over the counter or prescribed. |
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What You'll Learn
Melatonin supplements
Melatonin is a natural hormone produced by the pineal gland in the brain. It is involved with our circadian rhythms, which include our natural sleeping and waking cycles. When we travel across multiple time zones, our internal body clock or circadian rhythm gets disrupted, resulting in jet lag.
Research suggests that melatonin is most effective in reducing jet lag when taken close to your target bedtime at your destination, especially after crossing five or more time zones. Effective dosages can range from 0.5 milligrams to five milligrams or higher. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you can go to bed 30 minutes to an hour earlier than usual.
It is important to note that melatonin can cause drowsiness, so you should not drive or operate machinery within five hours of taking the supplement. Additionally, avoid consuming alcohol, caffeine, or illegal substances with melatonin as they can affect its effectiveness and cause very deep sleep, making it difficult to wake up.
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Prescription sleeping pills
While prescription sleeping pills can help you log some shut-eye on a long flight, they may have more downsides than benefits when it comes to treating jet lag. It's important to consult a healthcare provider to understand the pros and cons of taking prescription sleeping pills and how they may affect you.
Melatonin, on the other hand, is a hormone that your body produces naturally to promote sleep. It can be taken as a short-term treatment for jet lag and is available over the counter in various strengths. Melatonin helps shift the timing of your internal rhythms, telling your brain to sleep at a different time than normal. This can be especially helpful when travelling across multiple time zones, as it can speed up your body's adjustment to the new time zone.
It's important to note that the timing of melatonin administration is critical, and it should be taken in conjunction with managing your light exposure. Additionally, melatonin is not a sleeping pill and will not help with sleep once your jet lag is gone. It's also recommended to avoid alcohol while taking melatonin, as the combination can lead to very deep sleep and difficulty waking up.
In summary, while prescription sleeping pills can be an option for addressing sleep issues during long flights, melatonin may be a more suitable over-the-counter option for specifically tackling jet lag and its associated symptoms. As always, consulting a healthcare professional before taking any new medication is highly recommended.
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Natural light exposure
Jet lag is a sleep disorder that occurs when your body's "internal clock" or circadian rhythm is disrupted after travelling across multiple time zones. The primary cue for the pacemaker cells in the brain that govern our sleep-wake cycles is light. Therefore, adjusting natural light exposure is a strategic way to aid in faster synchronization.
Planning the optimal timing of light exposure across different time zones can be tricky, so consider using apps that specialize in planning light exposure before travel. These apps can create a personalized schedule based on factors like time zone differences, departure and arrival times, and more.
If you are travelling eastward, you should get more light exposure in the morning and less in the evening. Light in the morning will make you wake up earlier, a process known as "phase advance". Conversely, if you are travelling westward, you should get more light exposure in the evening and less in the morning. Light around bedtime will make you wake up later, known as "phase delay".
To seek light, expose yourself to bright and continuous light by going out in sunlight or using a portable lightbox. To avoid light, stay indoors away from sunlight or wear dark sunglasses.
It is important to note that controlling light exposure is not the only way to prevent jet lag. Other factors such as exercise, melatonin, and food timing also play a role in adjusting your body's internal clock.
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Sleep-wake schedule adjustments
Adjusting your sleep-wake schedule is a key part of managing jet lag. Jet lag is caused by travelling across multiple time zones, which disrupts your body's natural sleep rhythms or "internal clock". By adjusting your sleep-wake schedule, you can help your body synchronize with the new time zone more quickly.
- Start adjusting your sleep schedule before your trip: A few days before your trip, start going to bed and waking up earlier or later, depending on whether you're travelling east or west. This will help your body gradually adjust to the new time zone.
- Get on the local sleep-wake schedule as soon as possible: When you arrive at your destination, try to adjust to the local sleep-wake schedule as quickly as possible. This may involve taking short naps during the day or staying up later than usual to match the local bedtime.
- Use light exposure to your advantage: Light is a powerful cue for regulating your body's internal clock. During the day, get outside in natural sunlight or spend time near a window to help signal to your body that it's time to be awake. In the evening, avoid bright screens and lights, and opt for dim lighting to promote melatonin production and signal to your body that it's time to wind down.
- Avoid sleeping pills, if possible: Sleeping pills can help you sleep on the plane and when you arrive, but they may not be necessary and can have side effects. Instead, focus on creating a comfortable sleeping environment, maintaining a consistent sleep schedule, and practising good sleep hygiene.
- Consider melatonin supplements with caution: Melatonin is a hormone that regulates sleep-wake cycles, and it can be taken as a supplement to help with jet lag. However, it's important to consult a healthcare professional before taking melatonin, as it may not be suitable for everyone, and the timing and dosage must be carefully managed.
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Alternative remedies
While sleeping pills can be a reliable solution for those who struggle to sleep on planes, there are alternative remedies that can help with jet lag.
Melatonin
Melatonin is a hormone that occurs naturally in the body to promote sleep. It is also available as a supplement in various strengths. Melatonin is not a sleeping pill, but it can help regulate the circadian clock by shifting the timing of internal rhythms. It is recommended to start taking melatonin a few days before your trip, about four to six hours before your bedtime, so that you’re ready to hit the pillow 30 minutes to an hour earlier than normal. It is important to note that melatonin should not be combined with alcohol, as it can cause very deep sleep and difficulty waking up. Additionally, melatonin may not be available via prescription in certain countries, such as the UK.
Light Exposure
Light exposure is another important factor in managing jet lag. Light is the most important time cue for resetting your circadian clock. Managing when you seek out or avoid light can help you adapt to new time zones quickly. Getting outside during daylight hours or using artificial light sources can jump-start alertness and help your body recognize it's time to be awake.
Sleep-Wake Schedule
Adjusting to the sleep-wake schedule at your destination can help alleviate jet lag symptoms. Sleeping on the plane, if possible, may also aid your body in adjusting to a new time zone.
Diet
Choosing familiar foods that your body knows how to digest for a day or two after arriving at your destination can help ease any digestive symptoms of jet lag.
Exercise
While there is insufficient data to provide specific advice, exercise can induce phase shifts, which may be beneficial in managing jet lag.
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Frequently asked questions
Sleeping pills can help you log some shut-eye on a long flight, allowing you to arrive at your destination refreshed. They are a more reliable solution than alcohol if you have trouble sleeping on planes.
Prescription-strength sleeping pills may have more downsides than benefits when it comes to treating jet lag. For example, Ambien, a powerful prescription sleeping pill, may cause side effects such as amnesia and sleepwalking.
There are several alternatives to sleeping pills that can help with jet lag. These include getting some sun or artificial light during daylight hours at your destination, adjusting your sleep-wake schedule, and focusing on getting quality sleep on the plane.
Melatonin is a natural hormone that promotes sleep and can be taken as a supplement to help with jet lag. It can help shift your body's internal clock to a new time zone, reducing jet lag symptoms. However, it should be used with caution and timed correctly with light exposure to be effective.
