We can conquer jet lag by adjusting our sleep by an hour for a week at a time. If we are crossing two time zones, the change can occur over two weeks. If traveling west, we would go to bed and get up an hour later for one full week. During the second week we would repeat the same, going to bed and getting up another hour later. If traveling east, we would go to bed and get up an hour earlier each week. If we can slowly adapt to the change, we will tolerate it better. Unfortunately, unless the trip is quite lengthy, we wouldn’t be able to adjust the other way for our return home.
Another alternative is the use of melatonin. Melatonin is a naturally occurring hormone in our body that follows a circadian pattern. It is often called a “sleep hormone” because it peaks during the night, but it only induces sleep at high doses. It can, however, cue our body to adjust our naturally occurring circadian rhythm. By taking a melatonin pill a few hours before our desired bedtime, we will more likely be able to sleep. If we find ourselves waking too early, melatonin in the early morning hours will help us sleep in.
The use of a light box can also shift our circadian rhythms when we travel. Imagine it pushing back your desire to sleep. If you are sleepy too early, use the light box at night to put off bedtime. If you are sleeping too late into the morning, use it when you get up to alert your body and mind.
Any of these solutions will help you to adjust your sleep schedule to a new time zone, and make your travels from home the joy that they should be.
Sources
Gooley, J.J. “Treatment of circadian rhythm sleep disorders with light.” Annals of the Academy of Medicine, Singapore. 37(8):669-76, 2008 Aug.
Sack, R.L. “The pathophysiology of jet lag.” Travel Medicine & Infectious Disease. 2009 Mar;7(2):102-10.
Sack, R.L. et al. “Circadian rhythm sleep disorders: part I, basic principles, shift work and jet lag disorders.” Sleep. 30(11):1460-83, 2007 Nov 1.
Srinivasan, V. et al. “Jet lag: therapeutic use of melatonin and possible application of melatonin analogs.” Travel Medicine & Infectious Disease. 6(1-2):17-28, 2008 Jan-Mar.
